MAY 2010
ARNP Cyd Marckmann Uses 3-Day as Support and Inspiration to Kick Start Her Fitness Training.
Nurse Practitioner
I started working at SFM in 2001. As a single mom, finding time to exercise is not always an easy task for me. After working all day, ”mom” duties and carpooling, there didn’t ever seem to be enough time for me, let alone exercise. I do enjoy walking and have a treadmill in my home. Last year, I promised a friend, who previously walked the Breast Cancer 3-Day, that after she finished her chemotherapy and radiation for breast cancer and was ready to walk the 3-Day again, I would walk by her side. Now I have been putting on my walking shoes daily to make good on that promise and making the time to train, a priority.
My Workout
I like doing a variety of activities and find that having friends or my son around makes exercise more fun. I like doing zumba (roughly a combination of aerobics and Latin dance) with friends and co-workers (my dancing skills would embarrass my teenager to no end!). For me, when I get home from work is the best time to walk on the treadmill. I’ve been doing this daily to increase my endurance for the sixty miles in September. On the weekends, I spend a longer time walking, often with my son. We especially like walking along the Orting trail and Bradley Lake. This time together is invaluable. What I have discovered is that I really look forward to the routine of walking and the time to think. The carpool and ”mom” duties still get done with the same care as before. Additionally, since January I have walked-away 10 pounds and counting!
My Diet
I try to avoid any sweets and white carbohydrates (breads, pasta, and rice) in my diet and I try not to eat anything after 8 pm. I do not drink any sodas, but rather prefer water or unsweetened green tea. I also gave up coffee because I discovered I only liked it with all the “additives” that added unnecessary calories. I keep protein snacks, such as almonds, on hand for a quick snack at work, and I always have some form of protein for breakfast (usually either a protein bar or fast shake). I have also made a conscious effort to drink at least two liters of water each day, which curbs the carbohydrate cravings.
Cost and Gear
Absolutely the most important thing is to have well-fitting, comfortable shoes. I strongly recommend going to a store that can fit your feet because I have learned that not all shoes are alike. The perfect pair for you and the perfect pair for me are not necessarily the same. Walk around in the store in the shoes and make sure, before you leave, that you have a pair that fit your arch and are wide enough for your foot. This will save foot pain, shin pain and get you off with the right foundation. Comfortable clothing is also a must, including a good supportive bra. Again, if you are not sure of your size, going to stores where you can have a good fitting is invaluable.
Fitness Tip
Find something that you love to do! If exercise isn’t fun, it will, in short time, be something you avoid. Find friends or family that will exercise with you. Again, it makes it more fun and holds you accountable to do it. Finally, break your fitness and weight loss goals into small, accomplishable goals. To me, walking 60 miles in September is so overwhelming. I am concentrating on five to six mile milestones and am adding miles as I get comfortable.. Finally, daylight savings time is now here, so enjoy springtime and get outside if possible!
Quick Fix
If I only have a few minutes, I will throw in a great kick-boxing DVD that will make me winded in 20 minutes.
Playlist
I like many songs that have a great beat, but one of my favorites is Rascal Flatts’ “Life is a Highway”. My teenager has helped with my walking playlist but doesn’t understand my love of 80’s music!
I look forward to helping you meet your fitness goals and be your healthcare partner. Come join me on a walk around Bradley Lake!
Follow Cyd's 3-Day walk. Link