My love of medicine and my love of the mountains blossomed at about the same time in my life, in my early 20s. I’ve been involved with both pursuits ever since! My husband and I enjoy climbing and scrambling in Washington’s mountains as often as we get a chance. Now we are enjoying introducing our kids, ages 14 and 11, to the beauty and physical challenges of the backcountry. My love for the mountains keeps me very motivated to stay in shape year round. I enjoy a number of sports when I’m not in the hills, including running, cross-country skiing, Taekwondo, and orienteering (cross-country running while navigating with a map and compass).

The Workout

Variety is the key for me with exercise. Changing the daily workout is vital to keeping me interested, motivated, and injury-free. I used to run quite a bit, but found increased problems with foot and leg pain as I grew older. Now, I run about 2-3 days per week, and intersperse weights, core strengthening, and Taekwondo throughout the remaining days. This has helped my overall strength and kept me resistant to overuse injuries.

Like most working moms, time is at a premium in my family. My goal for each week is to work out for five out of the seven days, and have two rest days. My workout may last anywhere from 20 minutes to 2 hours, depending on the day. I usually alternate Taekwondo days with running days, and fit in one or two weight/core strengthening days. I do my core workouts at home using simple exercises done intensely in short bursts. Sit ups, push ups, squats, lunges, box jumps, jump rope, and burpees are all part of my routine. Sometimes, I will modify a CrossFit.com workout to my level and do this at home.

The Diet

I don’t follow any strict diet, but rather adhere to some general guidelines.

• Very little processed food and no “fast food”
• Plenty of fruits and vegetables
• Food is usually made at home and lunch is brought from home
• Three meals a day, and at least one snack
• Drink lots of water and avoid all types of sodas/energy drinks

I definitely have a sweet tooth, with particular weaknesses for fine chocolate and ice cream. Exercise allows me to indulge in moderation and remain guilt-free!

The Cost

The financial cost of my workouts is fairly minimal. I always invest in good running shoes and socks to keep my feet comfortable during runs. I usually get new shoes every six months. I pay a monthly fee for my Taekwondo instruction, which is well worth it (Lee’s Martial Arts in Puyallup). I keep some exercise equipment at home, such as dumbbells, medicine balls, resistance bands, jump ropes, and a stationary bike. These were one-time expenses and were purchased over a couple of years. Otherwise, my biggest expense is in mountaineering clothing and gear, which needs replacing every few years.

The Challenge

Well, the biggest challenge with exercise is to do it consistently and to maintain a commitment to exercise over a lifetime. I often hear people say they are “too busy” or “too tired” to exercise. If I am having a very busy day, I will find myself saying these same things. Here’s how I combat that negative thinking:

1. Make exercise a PRIORITY – It should be just as important to exercise as it is to eat a meal, take a shower, or get a good night’s rest. Make other things fit around your exercise schedule.
2. PLAN your week’s exercise – I look at my upcoming week on Sunday night and figure out which two days in the week will be rest days. This is usually determined by how many other family and work commitments are scheduled on these days. Then the other five days automatically are workout days.
3. Get FRIENDS to join you – Friends, family members, and co-workers are all good options for exercise buddies. If you and a friend make a commitment to workout at a certain time, you’re much less likely to cancel on each other. It’s also really fun to exercise with others!
4. Exercise towards a GOAL – Identify a race or event in which you’d like to participate and use this as a motivator to help you exercise regularly.

If you exercise regularly, you sleep better, have more energy, concentrate better, maintain a healthy weight, and feel stronger. To borrow a much-used phrase, JUST DO IT!

Update on our ARNP's fitness goal.

Cyd Marckmann successfully reached her goal of completing the Susan G. Komen 3-Day For the Cure race to end breast cancer, in late September. She personally raised $2,500, and her team of 35 raised over $75K. Ask to see her photos and hear the many stories of this powerful and emotional event. She thanks everyone for their support! P.S. She lost over 30 pounds in the process of training for this race since we ran this story in May.