Spring/Summer 2005

Geocaching treasure hunts can be addictive
by Ann McCreary

Koko and Al Blakeslee are addicted. They admit it. They arrange their lives around it. They can’t stop thinking about it. Some family members worry about them.

Their habit? Geocaching.

The Blakeslees first tried geocaching in September 2002 and were immediately hooked. “It’s very addicting. And we have infected other friends,” Al admits.

Geocaching is a relatively new phenomenon that grew out of Internet and global positioning system technologies. It is essentially a high tech treasure hunt. Armed with handheld GPS (global positioning system) units, geocachers search out containers hidden by other geocachers. The location – or coordinates – of secret caches around the world are posted on an Internet website. The reward isn’t what’s inside the cache, it’s the thrill of the hunt and discovering the hiding spot.

“If it’s really difficult and you find it, it’s like Christmas morning,” said Koko.

Al holds an official geocache box, while Koko holds a "microcache" container.

 

Caches are hidden all around us, a fact that non-geocachers (called “Muggles” by the geocaching community) probably don’t realize. There are about 4,500 caches in Washington state, according to the Blakeslees. There were 13 caches in the Methow Valley as of late winter, and that number is sure to increase, thanks largely to the efforts of Koko and Al. “If you don’t hide, people can’t find,” Koko explained.

Caches come in many forms, but they must be waterproof containers that withstand weather. All caches include a logbook with information about the hider, and notes from the cache’s visitors. The smallest caches – microcaches – may only be big enough to hold a small logbook. Other caches may be as large as a five-gallon bucket. The caches are hidden in foliage, trees, among rocks, or camouflaged, but are never buried.

They may hold a variety of non-valuable objects and trinkets, such as toys, souvenirs and books. Visitors to the cache may explore the contents, which under geocaching etiquette are supposed to be G-rated – no pornography, weapons, drugs or alcohol. Visitors may take something from the cache, but must leave something else behind and note it in the logbook.

The Blakeslees, whose Winthrop home is next to the Methow Community Trail, have always been devoted hikers and skiers. Their enjoyment of the outdoors made them perfect candidates for geocaching. Al had acquired a GPS, and an old friend suggested he look into geocaching. So Al looked up the nearest coordinates on the Internet and he and Koko found their first cache in Mazama, near a popular climbing wall.

In the two years since then, they’ve tracked down the remaining caches hidden in and around the Valley, and have hidden seven of their own. Several of them are located along the MVSTA trail system, including caches on the Meadowlark trail at Sun Mountain and along the Methow Community Trail. “You can bike or walk to them, but skiing is the neatest way,” Koko says.
There are caches hidden at Slate Peak, Windy Pass and Maple Pass. And Al and Koko have even hidden a well-camouflaged cache in downtown Winthrop.

One of their favorite cache locations is Goat Peak near the fire lookout tower. Koko said she and Al talked with Lighting Bill, the well-known lookout at Goat Peak, about placing the cache there, and he was excited about the prospect. They placed the cache in a spot where Lightning Bill can watch people search for it.

Internet listings for caches provide ratings that describe how difficult a cache is to reach, in terms of terrain, and how difficult a cache is to find once you reach the location. In general, Koko explained, if a cache is easy to reach, it is more difficult to find, and if hard to reach, it is usually not as tricky to find.

Some caches require mountaineering skills to reach, some are even under sea and can be found only by scuba divers. Many caches are hidden in urban areas. Koko said there’s even one at the Louvre Museum in Paris.

In their quest for caches, the Blakeslees have found themselves in some unusual places and circumstances…like the time they found themselves scrambling up rocky cliffs to a remote place called Hanging Valley near Banks Lake.

“I thought, ‘What are we doing here at our age?’” Koko recalled.

And there was the time last year when Al had set a goal of finding his 1,000th cache before his 70th birthday. They were searching out urban caches in a park near Seattle when they were approached by a police officer asking what they were doing. Apparently a resident in the area saw them snooping around and reported their suspicious behavior to the police. On another occasion they were questioned by a security officer while searching for a cache in a mall. In each case, they were able to explain their way out.

Al managed to meet his goal of finding 1,000 caches before he turned 70, but it was hard work. On a single day, he and Koko found 24 caches in the Tacoma area. “I was exhausted!” Koko said.
In urban areas, geocachers race to be the “FTF” – first to find a new cache. If coordinates of a cache are posted in the evening, geocachers will head out with flashlights to try to find it before anyone else. Because caches are so concentrated in urban areas, “you can practically walk from one to another, but they’re really well hidden,” Koko said.

The Blakeslees generally prefer pursuing caches that involve traveling through beautiful country. When they see a cache posted on the Internet that is located in an intriguing spot, they start making their travel plans. “We go to places we would never otherwise go,” Koko said. “We go as often as we can get someone to take care of our cats and birds,” Al added.

In some cases, a search results in “DNF” – “did not find” in geocache talk. Al and Koko have returned to some locations numerous times before finding the cache. “It sometimes keeps you awake [at night]” until a cache is found, Al said. Working as a team, Al and Koko hone in on a cache location, but Koko says she is usually the “closer” and finds the cache.

“I have the force,” Koko said, adding, “I love finding really hard ones, because you’ve got to get into the head of the hider.”

Since they’ve started geocaching, Al and Koko have found it hard to travel from one place to another without stopping to seek caches along the way. At a recent gathering of geocachers in Wenatchee, Al mentioned that it took him and Koko thirteen hours to travel from Seattle to Winthrop. “Nobody batted an eye,” Al said.

Because of their erratic travel habits, one of their grown daughters no longer wants to travel in a car with them, Al and Koko said. And she has expressed concern about them traipsing around remote, rugged country in search of caches.

It’s clear from their enthusiasm, though, that they’re not likely to kick the habit soon. Al charts their monthly progress on a computer graph: After their first year they had found about 250 caches, by the end of their second year they had gotten up to 900, and now, part way into their third year, they are approaching 1,200.

“I thank the Lord every day that we are able to do this,” Koko said.

Back to the Top



Seeing beyond the snags: Hiking in fire affected areas
by Soo Ing-Moody

Several beloved hiking trails in and around the Methow Valley have changed dramatically in appearance as a result of recent wildfires. At first, hikers in these areas may see only the devastation caused by fire – but look again. Hiking through fire-affected areas can provide a beautiful testimony to nature’s strength and resiliency.

The three main areas affected by fire in recent years are the Thirty-Mile area, resulting from the Thirty-Mile Fire in 2001; the upper part of the Chewuch drainage, from the 2003 Farewell Fire; and the West Fork Methow Trail, above Mazama, due to the 2003 Needle Creek Fire.
Ecosystems of the Northwest, including those of the Methow Valley, are accustomed to the frequent occurrence of fire. So, it is not uncommon for avid hikers of the Pacific Northwest, at one time or another, to encounter the effects of fire on an environment.

Hiking in and around the Methow Valley this season

Burned out area at Hart's Pass

will no doubt provide abundant opportunities for anyone interested in observing the ecological dynamics of an area after a fire has passed through. The challenge is to see beyond the darkened snags and seeming devastation to the less obvious dynamics of regeneration and growth.

Jennifer Zbyszewski, District Recreation Program Manager for the Methow Valley Ranger District, noted many of the visible regenerative changes to the environment following the 2001 Thirty-Mile fire, which took the lives of four firefighters.

“I saw moose up by the Thirty-Mile Memorial, and a bear. There are also a lot of birds now. It is great to see that it isn’t total devastation. There are a lot of deciduous trees coming up. No conifers, but the conifers will be coming. I think it is just fascinating to see how vegetation regenerates,” Zbyszewski said.

Therese Ohlson, botanist/ecologist for the Methow Valley Ranger District, agrees, “It is neat to see what the fire burned and what it didn’t, [and] how Mother Nature can really move nature around.” Ohlson adds, “After a burn… the vegetation is removed, [and] you can really see how the land was formed. You see the whole landscape, if you can look beyond the blackened trees.”

Perhaps it is right after a fire that a greater understanding of the concept of ecological succession can be had. As species and populations of plants and animals rapidly change due to fire, what follows is the replacement of one group of associated plants by another plant association.

Each succeeding plant community provides habitat for certain animal species adapted to that habitat. Ecological succession is particularly visible after a fire as shrubs gradually replace grasses and forbs (broad leaf plants). The shrubs are then gradually replaced by trees. As each of these stages occur, different species of birds, mammals, and insects will appear.
Flower displays seem particularly beautiful after a fire since the occurrence of fire can, in some cases, actually increase the germination rate of seeds by removing seed coats. In addition, the occurrence of fire may also help to clear off areas, opening up a site for flowers to grow in increased sunlight.

“Typically, you will see flowers and shrubs proliferate after a fire,” says Ohlson, “especially in the second growing season after a fire, and particularly in an area where there is more moisture. The flower display is beautiful after a fire, and to see it you need to at least take a day hike.”
Some species to look for in local fire affected areas are the Pine grass, Bluebunch wheat grass, Lupine, and Fireweed, which are good forbs and grasses that come up early after a fire. Some shrubs that are likely to be encountered in burned areas later in the season are Elderberry, Red-Osier dogwood, Service berry, Ocean spray, and Rose.

According to Zbyszewski, the two fires having the largest impact on recreational areas were the 2003 Farewell and Needle Creek Fires. The Farewell Fire was part of the larger Fawn Peak Complex Fire which burned a total of 78,174 acres, most of which was in the Pasayten Wilderness. For hikers, its greatest impact was on the Chewuch drainage, closing a number of trails off the Chewuch.

Fire intensity in parts of the forest resulted in a number of slides that led to the closure of the Lake Creek, Andrews Creek, Crystal Lake, Fire Creek, Coleman Ridge, Peep Site, and Diamond Jack trails, as road access was denied. However, due to the efforts of Congressman George Nethercutt, and a number of concerned local citizens, federal funds totaling $800,000 were obtained to help repair damage to a number of trails created by the Farewell, Needle Creek, and Thirty-Mile Fires.

Repair work is contracted to take place most of the summer on the Lake Creek and Andrews Creek trails. They are scheduled to reopen by the end of summer, or as soon as the work is complete.

Fireweed at the Thirty-Mile burn area.


Additional funding was also made available through the Interagency Committee for Outdoor Recreation (IAC) using money from the “gas tax” to help repair the Crystal Lake trail this summer and Diamond Jack trail next year. The Driveway Butte trail, affected by the Needle Creek Fire is also being worked on, and is scheduled to reopen for the summer.

Nature is resilient to common indigenous disturbances. Most areas bounce right back. Examples abound when hiking through ecologically disturbed areas. “There is a fascinating area between Andrews Creek Trailhead, and the end of the road at Thirty-Mile trailhead,” says Ohlson. “We got about 3 inches [of rain] in about an hour, which caused a bunch of landslides. And, anybody who knew the area before would see that a lot of change has happened. The colonizing Red-Osier Dogwood, which is common to wet riparian areas, was all but buried, although it is expected that they will come back up. The dynamics of fire, water, and debris flow make for some interesting hiking.”

An area she recommends for interested botanists is along the West Fork Methow Trail, which takes off from the Rattlesnake Trailhead off of Lost River Road. According to Ohlson, “One plant in there that is uncommon or rare for our area, [but] has been stimulated by fire, is the Streambank Wild Hollyhock or Mallow which you can see about four miles in.”

Another point of interest is the newly reconstructed Meadows Campground (off Harts Pass). Both the campground and the West Fork Methow Trail were burned by the 21,300-acre Needle Creek Fire. Severe damage to the campground resulted in the felling of many trees, completely changing the original site. With a largely cleared spot, free of trees, the campground might seem bare to most. But, Dick Roberts, owner of North Cascades Basecamp, saw advantages to seeing more of the void.

His innovative thinking has inspired the conversion of a traditional campsite into a destination for anyone interested in looking into the heavens, complete with a concrete pad oriented to the North, where telescopes can be mounted for optimal viewing. Both the trail and Meadows Campground will be opened for the summer.

Hiking through areas burned in different years could provide greater insight into the regenerative life cycle of local ecosystems over time. Areas affected by the Thirty-Mile Fire, which burned 9,324 acres, will be entering the fourth growing season this year, while areas affected by the 2003 fires will be entering their second growing season – providing a comparative study of nature’s recovery process.

As nature has afforded us an amazing opportunity to witness its resiliency after a fire, it is extremely important that hikers exercise caution when entering these delicate ecosystems. Out of respect to the environment and for one’s own safety, Ohlson advises that hikers be aware that there is not a lot of soil holding slopes and that at any time Mother Nature will have her way. “It is good to always have a heads up and know what is going on before going into an area that has been affected by fire.”

Ohlson warns, “Anytime you are in a burned area, watch for weather conditions before entering. Rains, lightning storms, winds, and thunderstorms with squalls which call for added debris flying around are conditions that should be avoided.” Her advice is to hike in these areas only on calm days.
Zbyszewski also warns that falling snags could at all times pose a danger in burned areas. “When choosing a campsite, it is much safer to camp in a meadow and not in snag patches. There are insects at work and snags eventually will fall,” she said.

Because there is much work to be done on various fire-affected sites this year, hikers are advised to check with the Methow Valley Ranger District on trail openings and restrictions before setting out on hikes.

The experience of hiking the Methow Valley’s many fire affected areas this season will certainly provide for an opportunity to see our environment in a different state, and hopefully evoke a greater appreciation for the complexity, strength, and resiliency of nature to overcome seemingly devastating ecological disturbances.

Back to the Top

 

MVSTA Endowment: committing to a stable future for our trails
by Danica Kaufman


For years, MVSTA has known that establishing an endowment for the organization would be a wise idea and something we would do when we “had the time.” This low-snow winter has provided the motivation needed to make it happen. MVSTA is now working with the Community Foundation of North Central Washington to create a Designated Endowment, and we are asking our members and trail users to consider how they might contribute.

For an organization or business that relies on the weather to generate a steady flow of income, having a safety net is a smart, possibly essential, tool. Without the income generated by visitors during a few peak weeks and weekends during the winter, the expensive task of grooming trails and sponsoring events could be jeopardized.

“No other ski area in the country runs both winter and summer trails on the money generated during the winter season. We are very unique that way, but there is also more on the line when we have a bad year,” said Jay Lucas, Director of MVSTA. “We will be OK this year, but consecutive years of low snow accumulation in the Valley could seriously curtail the type and scope of services we offer.”

MVSTA’s new Designated Fund is a safe and simple way to provide a source of lasting income for the Methow Valley trail system. The Designated Fund will mature over time as more individuals contribute and the investment steadily grows. MVSTA will be able to use as much as 5% of the Fund’s value each year without overdrawing the growth potential of the Fund.

MVSTA will use the income generated to survive a low-snow season, maintain bridges and trailheads, pay for expenses like surveying, mapping and insurance associated with new trail easements, or jump on a short-term opportunity to acquire land that will enhance the trail system in the future. Danica Kaufman, MVSTA’s part-time development director explained, “It is becoming increasingly important for small non-profit organizations to have access to an internal source of money for essential expenses and innovative opportunities. As grant funding becomes a scarce and less reliable source, projects and improvements may need to be achieved through more organizationally-centered revenue sources like endowments and fee-for-service.”

Over the coming months and years, MVSTA will be asking local community members and other trail users to consider focusing a significant portion of their long-term charitable giving on the new MVSTA Endowment. “For people who feel strongly about the Methow Valley trail system, the personal health and enjoyment benefits it offers, the open spaces it meanders through and protects, giving to MVSTA in this way is a great fit,” Kaufman said.

Donations to the MVSTA Designated Fund can be made in a number of flexible ways, based on the needs and values of the donor. Options include donations made as outright gifts of cash, stocks, bonds, real estate or other assets, qualifying the donor for tax advantage under federal law. Gifts can also be designated as a portion of an estate as a Bequest by Will. Other options include a Charitable Gift Annuity, offering immediate tax benefits and fixed annual or quarterly income for the donor or their loved ones, or a Charitable Remainder Trust, placing cash or property in a trust that pays annual income to the donor (or another named beneficiary) for life, with the remainder of the trust being transferred to MVSTA after the donor’s death. This option offers tax benefits at the time the trust is established.

If you are interested in learning more about MVSTA’s Designated Fund and how you can help, please call MVSTA at 996-3287.

Back to the Top


Student artwork adds new dimension to MVSTA trails
by Ann McCreary


MVSTA’s trails were created to offer opportunities to enjoy nature and sports, but recently the trail system has begun to serve an additional purpose – a showcase for public art.

Through a partnership with Methow Arts, MVSTA has supported development of public art on its trails, while increasing art opportunities for local students. In collaboration with Methow Valley public schools and Methow Arts, MVSTA is helping sponsor art programs in the schools that give students the chance to create art and provide an added dimension to the trail system.
“There is a nationwide push to have art out on the trails…and MVSTA is on the cutting edge of that movement,” said Jay Lucas, MVSTA executive director.

A few years ago, MVSTA and Methow Arts (a local non-profit organization with arts education, presentation and marketing programs) began discussing the idea of a partnership that would both foster development of art for the trail system and enhance art education.

“MVSTA is a partner in our arts education program,” said Kate Jones, Methow Arts executive director. “This is really a nice example of the kind of partnerships we form with the community. MVSTA invests in our program to help expand our program and we provide something wonderful in return.”

The first collaborative project was the transformation of a retaining wall in Mazama into a work of art. The concrete wall was build to hold back dirt and snow slides along the section of the Community Trail by the Methow River near the Tawks-Foster Suspension Bridge. Though functional, the wall wasn’t particularly aesthetic.

While turning the wall into a work of art, the project also gave local students an opportunity to work with professional artists to produce significant, permanent artwork based on the theme of the Methow Valley’s natural surroundings.

Through Methow Arts’ artists-in-residence program, local artists Jim Neupert and Bruce Morrison guided sixth grade students at Methow Valley Elementary School through several phases of the project. Students created large tiles with clay animals in relief, glazed them, and then spent a day on the trail, mounting their artwork on the wall.

The project continued the following year, with the next class of sixth-graders creating clay relief sculptures of plants and flowers, which were mounted around the animal sculptures.
During the current school year, fifth and sixth grade students worked with local poet Linda Robertson to create a poetry that celebrates the Valley’s natural beauty. Working again with Neupert and Morrison, students reproduced the poetry on hand-sculpted clay tiles, which students will place around the plant and animal sculptures this spring.

Methow Valley Elementary Students
mount their tiles

“This year we’re adding the new component – a river of words,” said Kathleen Smith, education coordinator for Methow Arts. “It will weave its way through the entire piece.”

The Chickadee Trailhead, one of the most popular ski trailheads in the Valley, is the site of another piece of public art. With sponsorship from MVSTA and Methow Arts, advanced art students at Liberty Bell High School had the opportunity to work with metal sculptor Rich Beyer to create a cast aluminum sculpture called the “War of the Frogs and the Cranes.”

The sculpture is an allegory on the ultimate absurdity of disagreement, argument and war, said Jones. Students involved in the project had the opportunity to work with Beyer in his studio in Pateros, where he produces art that is recognized internationally.

Jones said Methow Arts and MVSTA have plans for additional trail-based art projects, and are seeking funding to make them a reality.

“Jay and I have talked quite a bit about doing entryways into trailheads. We have some good ideas about creating welcoming archways that invite people in and…educate people about the ecosystem of the area and how to interact with it, as well as illustrating our community through public art,” Jones said.

Kathleen Smith of Methow Arts said the art installations draw positive responses from trail users. “Every time I’m in these places I notice people pausing and commenting,” she said, adding, “Doesn’t nature summon a creative response in so many people?”

Back to the Top

 

MVSTA’s Trail Run Series: A feast of races for the discriminating palate
by Jonathan Stratman

Imagine this: a series of trail runs, each with its unique flavor, sure to satisfy even the most discriminating runner’s palate. No need to imagine, it happens every year, like clockwork, in the spectacular Methow Valley.

The Methow Valley Sport Trails Association (MVSTA) sponsors a series of five trail runs starting in the balmy days of spring and culminating in the dog days of August. Masterfully orchestrated, fully supported, and carried out over some of most scenic trails in the state, the MVSTA Trail Running Series truly offers an exceptional running experience for novice and expert trail runners alike.

Linger at the starting line of any of these five extraordinary races and you’ll be struck by the sheer athletic ability that has congregated in such a small geographic area. Visit the finish line and you’ll witness a range of emotions that will put the finest of theatrical productions to shame. Whether you’re looking for sheer grit and determination, elation, pain and suffering, joy, or simple contentment at a race well run, you’ll probably find runners who have experienced them all…perhaps even in the last few steps before they cross the finish line.

The first run of the series takes place in April and is appropriately branded “the Rattler.” The Rattler is a 13.1 mile half-marathon that winds its way through a short, woody loop, down the rim of Pipestone Canyon, and then eventually straight back up through the middle. In the heat of the summer Pipestone Canyon happens to be prime rattlesnake real estate, but when the snow clears in April the only rattler you’re likely to see is the rubber one placed mischievously before the finish line. Even runners who are running on empty after the 1800 vertical feet of gain can usually muster enough strength to give a half-hearted hop over the rubber snake and cross the finish line wearing a sheepish grin.

Gather your strength and prepare for the 25th annual Sunflower Relay in May. You can share the love and run the Sunflower as a relay with four to six runners, or test your mettle and run it solo as an Iron competitor. Relay teams are required to be co-ed, have at least one runner under 14 years old, and one runner over 40. Either way, the Sunflower doesn’t disappoint. The Sunflower offers a once-a-year opportunity to zig-zag through scenic public and private land beginning at Brown’s Farm near Mazama and terminating in Twisp. True to the name, the Sunflower finds the Methow Valley’s sun-drenched hills awash in the brilliant saffron of wild sunflowers. Over the course of the Sunflower’s 21.7 meandering miles, runners are treated to wide open hillsides, single track through pine forests, cow trails, bike paths, paved roads, and a healthy dose of ups and downs along the way. While it may be a few miles short of a true marathon, local trail legend Dan Kuperberg simply states that “it’s a marathon effort.”

Next in the series is the Mazama 10K Fun Run and pancake breakfast. The Mazama 10K is the most beginner-friendly trail event in the series due to its relatively short distance and moderately flat course. For anybody looking to try their hand (or feet, knees, etc.) at a trail running event, the Mazama 10K may be the ideal place to dirty in your first pair of trail shoes. This loop course winds its way from the Mazama Community Center over the mostly-flat community trail system, in and out of the woods, occasionally through a stream or two, and then back to the starting point for an all-you-can-eat pancake breakfast. Finishing times will range from blazing fast to start slow and taper. For many trail runners, this event boils down to why they started running in the first place. It’s a chance to get together with other athletes, stretch your legs a bit, visit with friends, and perhaps most importantly, eat.

In June, the Run the Sun race tracks the world famous Sun Mountain trail system. Don’t be fooled by how perfect these trails are for running, as they are equally splendid for mountain biking, hiking, and skiing. This scenic event has a decidedly different flavor than the Mazama 10K due to its dedication to single-track, quick lines through the woods, and no shortage of elevation. Even without the promise of a pancake breakfast at the end, both the five and ten mile routes are challenging loops that are certain to please.

MVSTA’s Trail Series wraps up in August with its pièce de résistance, the Cutthroat Classic. This race is considered by many to be the gem of the trail race series. If you’re lucky enough to be one of the first 200+ to register for this much sought after event, then you’ll be treated to a spectacular 11.1 mile foray on the Pacific Crest Trail. Runners face a steady five mile uphill grind to Cutthroat Pass at 6,800 feet. The demanding climb is followed by a rapid four mile descent, complete with switchbacks and steep, rocky scrambles to Cutthroat Lake. From there the course continues downhill two miles, at a less aggressive angle to an enthusiastic crowd waiting at the Cutthroat Creek Trailhead. This race, more than any other in the series demands that runners rely on their mental skill and strategy and not just their over-developed thigh muscles. Competitive runners will want to start in the first or second wave if possible, as the first few miles of trail are tight and don’t afford much opportunity to pass runners not traveling at your pace. The Cutthroat Classic was “discovered” a few years back when it was touted in Runner’s World as “...one of a growing number of medium distance races that [allows runners] to experience the wonders of racing on trails...where one incredible sight unfolds into another.” There’s been a substantial number of hopeful runners on the waiting list ever since. Early registration is a must.

The MVSTA Trail Run Series showcases some of the best trail running in Washington State, and a pretty good pancake breakfast, too. If you’re smitten by single track, or simply drawn to the dirt, then the Trail Run Series might be just what your physical therapist orders.

Back to the Top

Weight management for sport optimization
by Peter Dickinson


Talking about weight management is difficult without conjuring up images of late night TV and pills that melt the weight off, or the exercise equipment that will burn calories without any effort on your part. We are bombarded with messages that create the false impression that you can cheat your body’s natural energy storage systems and the laws of nature. My favorites are the commercials that visually show the fat melting off the virtual person, as the secret ingredients of the pill ravage through the body. If you are quick, you may catch the small print saying that such magic is part of a balanced nutrition and exercise program that would take the weight off without buying the pill in the first place.

The fact of the matter is that weight management is an important part of a healthy lifestyle. Overweight-related medical conditions are the second leading cause of death in America. Many people believe that weight loss is a matter of willpower. This understates the issue and the many factors involved. It has been said that for adults the difficulty of losing a significant amount of weight and keeping it off long-term is similar to the difficulty of trying to learn a foreign language. Either goal can be achieved by anyone who has competent guidance and who is prepared to invest sufficient effort.

Weight loss for sport or health is achieved by increasing the difference between the calories put into your body, and the calories burned from sitting on the couch, exercising, and eating. I bet you didn’t know that the act of eating and digestion takes energy! This is called the thermic effect of food. Eating smaller but more frequent meals will cost you more in calories to process than just two or three large meals. This value is about 10% of your total calories out.
The body uses calories to just hang out, breathe, pump blood, and think about that next hike you’re planning. These activities can take up to 70% of your “calorie out” expenditure, which is referred to as your resting metabolic rate. Whew, I didn’t know that living was such hard work! If you can make small changes in revving up your metabolism, you can successfully tip the balance toward weight loss.

The most effective way to increase metabolism is through exercise. Strength training, for example, increases the amount of muscle mass. This added muscle mass expends more calories even as you sit on the couch! Increased muscle mass gives you the double benefit of burning more calories as you exercise, along with burning the extra calories required just to pump blood to those burgeoning muscles all day long. There’s a triple whammy effect with more vigorous exercise, which jacks up the metabolic rate even more for up to 24 hours after an intense workout.

In order to know how much you can eat and still lose weight, you have to add up all the calories spent exercising, plus those determined by your resting metabolic rate (RMR). RMR is highly variable from person to person and may explain why one person can eat more than another and not gain weight. A rough guess of resting metabolic rate can be achieved from charts, however this data can be in error by as much as 20 percent! Yikes, I thought you said I could have my Krispy Kremes!! A better option is to have your metabolic rate measured professionally by a device called a metabolic cart. This handy technological innovation provides an accurate determination of resting metabolic rate. The test procedure is painless, and requires you to breathe into a mask (while thinking about your next hike) for about an hour.

Armed with accurate knowledge of your resting metabolic rate, you can now tailor an eating and exercise plan to fine-tune your fitness and training program. A deficit of 500 calories a day will take one pound off per week! Below are some helpful hints to supercharge your resting metabolic rate and put your weight loss into afterburner mode:

1) If you drink alcohol, you may want to consider reducing or eliminating it. Alcohol isn’t stored in the body, it is used immediately as fuel. Because it is burned in preference to fat, any fat that is eaten is more likely to be stored in your love handles. Drinking alcohol with a high fat meal has been compared to “drinking butter.” Many people who drink alcohol have been able to lose significant amounts of weight by eliminating alcohol from their diet.

2) Exercise, Exercise, Exercise. Initially try to spend 30-45 minutes of moderate intensity exercise 3 to 5 days per week.

3) Over time, exercise should increase to 30-60 minutes every day, with more intense sessions 2 times a week as you become comfortable with the exercise. Remember, this increases your metabolic rate!

4) Include strength training to have as much muscle on board to burn those calories while you are counting sheep. (See www.winthroppt.com/library.html for our previous articles on strength training for more specifics.)

5) Because your resting metabolic rate speeds up after each meal (due to the thermic effect of food), you may benefit from eating five or six smaller meals spread throughout the day.
Research tells us there are key factors to determine how successful you will be in achieving weight loss or fitness goals. It takes more than you can get from a short “how to lose weight and eat all the chocolate you want” article. The best advice is to develop a support team of friends, family, and professionals. The following are factors that can help ensure your long-term success:

• Internal Motivation: You must attempt a change because you want to, not simply because someone else says you should.
• Single concept learning: Introducing only one concept at a time in a carefully sequenced way will help you master the skills you need to be successful.
• Goal setting: Many people are unsuccessful because their goals are unrealistic. Goals you make for yourself are the most powerful ones.
• Rewards: It is rewarding and reinforcing to see your progress. Nothing motivates like success.
• Support systems: Positive support from friends/family, and professional guidance can make up a support system to help you achieve your goals. Sometimes we shortchange ourselves by going it alone. There is plenty of help out there!

Back to the Top