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walking

Get Ready for a “New Year”

by Donna on August 11, 2009

Many of my clients are moms who think of September as the beginning of their new year…time to think about themselves again. Planning a little ahead of time is always a good thing, so let me give you some ideas.

Here it is almost the middle of August, back to school shopping is the most thought about and talked about item on the agenda. But, as soon as that is finished, it’s time for moms to plan for their ‘me’ time that will be here very soon.

"Me" time consists of the usual pampering: new hairstyle, manicure, pedicure, facial…but don’t forget about your health! Begin to plan on eating healthier at every meal, cut back on those summer time snacking habits and start to think about how to add regular exercise to your daily routine.

Stop buying food for the family gatherings and start buying for the family meals that are meant to be nutritious. Chicken instead of burgers and dogs…apples instead of watermelon…fresh vegetables instead of salads with dressings high in fat…low fat angel food cake instead of ice cream. Add in some almonds and veggies with low fat ranch dressing for between meal snacks.

As the weather turns a little cooler, get out and walk. Park further from the store entrance and spend a few extra minutes walking through the parking lot. Take the stairs, not the elevator or escalator. Plan family walks through the park for weekends and evenings before it begins to get dark early again.

When you’re ready for a specialized workout routine made just for you, give me a call and I’ll be happy to help!

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SPRING IS IN THE AIR IN NEW ENGLAND

by Donna on April 21, 2009

After another long winter, it’s time to get outside! The best way to get exercise is, by far, outside in the open air. Whether it be running, jogging, bicycling, kayaking or just walking. The sights, sounds and smells take your mind off what you’re doing, so exercise is actually easier and time just flyes by. If you’re away from the city and the air is clean, you’ll be doing a great favor to your lungs. Breathe deeply to blow out that wood burning or oil burning residue from your heating system and that stale air from your office building.

Don’t limit it to cardio either, add in some resistance training by dropping down on a soft spot and doing some push ups or sit ups. Use a rock or park bench for some tricep dips or step ups. Get in your calf raises and squats too. Bring a band with you and wrap it around a tree for some rows and chest presses. Don’t forget to stretch, too. Be imaginative and have fun, Spring is short in New England.

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WALKING AS EXERCISE – USE A PEDOMETER

by Donna on April 3, 2008

Walking is great exercise, it’s gets you out doors to (hopefully) fresh air, it strengthens your legs and calves, it keeps your hip, knee and ankle joints well lubricated, it improves circulation, it builds stamina, improves your mood by reducing stress, you can meet new people, and it BURNS CALORIES – that’s the important part. Since you’re burning calories, you’re losing weight, you’re increasing the strength of your heart muscle and you’re getting healthier and healthier.

Using a pedometer can really be a benefit to getting exercise through walking. Studies have shown that we walk an average of 5000 to 5500 steps per day, and that 10,000 steps per day is where you see the most benefit. 10,000 steps is equal to about 5 miles for the average stride. Just having the pedometer hooked to your belt loop will be the reminder to keep moving, or to take the stairs, or to go out and walk during your lunch break at work.

I advise my clients to keep a log of the information their pedometer gives them at the end of each day. It includes the date, number of steps, miles, calories burned and a space for any notes for that day. The notes area can be helpful to track why there was a significant difference, either fewer or more steps on a given day.

Here are some ways to add steps to your day – remember your goal is 10,000:

Park in the far back of the parking lot at work, or at store lots
If you take a bus, get off the bus a few stops before your usual stop and walk the rest of the way
Take the stairs
Pace while waiting for meetings to start or while making phone calls
Get up and walk around during commercial breaks
Do not use drive throughs, park and walk in – better yet stay away from places that have drive throughs the food is no good for you
Dedicate a few minutes to walking each hour
Walk during your lunch break
Form a workplace, neighborhood or friends walking group
Make a family habit of walking in the morning or after dinner (or both)
Take advantage of 5k charity walks so you have company while walking
Take an extra trip up and down your stairs, just for fun
Bring your groceries into the house one bag at a time
Take the dog for a walk, they’ll love you for it. Take your neighbors dog for a walk if you don’t have one!
Pace while waiting for a meal to heat in the microwave
Use the lavatory at work that is furthest from your desk