Wednesday, June 22, 2016

Motivating factors....a series #4

Looking for some motivation to keep you going?  The last few blog posts have offered motivating facts in the areas of health (mental, physical, environmental, etc).  Enjoy this last of 4 posts with facts to keep you motivated every STEP of the way.  All information comes from this article.

Get inspired

  • One mile is about 2,000 steps, or a 20-minute walk.
  • A study of Amish adults by Novartis Nutrition found that men take an average of 18,425 steps a day and women take 14,196. Compare that to about 4,000 steps for the average American adult and it is easy to see why only 4% of Amish adults are obese, versus 31% of the general population.

Tuesday, June 21, 2016

6/22/16 in case of storm....

Where have the past 8 weeks gone?  I cannot believe that we have arrived at the last of the first session...wow, time really has flown by! 

 So for our last session on 6/22/16 ....what a shock....it's suppose to storm.  I just wanted to touch base with the "what if" scenarios.  If it's just raining we'll still take our final talk & walk.  If it's storming (torrential downpour, lightening and/or thunder) then we will not walk.  No matter what the weather - we WILL still meet for our Mexican celebration at about 6:45.  Can't wait to celebrate our huge accomplishments - so proud of each and every one of you!

Thank you all for an amazing session -hope you'll join us for the second session starting again on 7/6 at 5:30 at City Hall (schedule is posted under the schedule tab).


Motivating Facts....a series #3

Looking for some motivation to keep you going?  The next few blog posts will offer motivating facts in the areas of health (mental, physical, environmental, etc).  Check back weekly to find facts to keep you motivated every STEP of the way.  All information comes from this article.

Get a greener planet

  • The 1995 National Personal Transportation Survey (NPTS) found that approximately 40% of all car trips are less than 2 miles in length — which represents a 10-minute bike ride or less than 40-minutes of walking. Also, since "cold starts" create high levels of emissions, shorter car trips are more polluting on a per-mile basis than longer trips.
  • The cost of operating a car for one year is approximately $5,170. The cost of operating a bicycle for a year is only $120. Walking is free!

Saturday, June 18, 2016

Motivating facts...a series #2

Looking for some motivation to keep you going?  The next few blog posts will offer motivating facts in the areas of health (mental, physical, environmental, etc).  Check back weekly to find facts to keep you motivated every STEP of the way.  All information comes from this article.

Get a better body

  • Walking one mile a day burns 100 calories. You could lose ten pounds in a year without changing your eating habits.
  • A recent Harvard study shows that walking at a moderate pace (3mph) for up to 3 hours a week — or 30 minutes a day — can cut the risk of heart disease in women by as much as 40%.
  • The Journal of the American Medical Association found that women who walk in their 30s and 40s can greatly reduce their risk of breast cancer.

Wednesday, June 15, 2016

Motivating factors....a series #1

Looking for some motivation to keep you going?  The next few blog posts will offer motivating facts in the areas of health (mental, physical, environmental, etc).  Check back weekly to find facts to keep you motivated every STEP of the way.  All information comes from this article.

Get peace of mind

  • The Duke University Medical Center found that a brisk 30-minute walk or jog around a track three times a week was just as effective as antidepressant medication in relieving the symptoms of major depression in middle-aged and elderly people.
  • A study published in the Archives of Internal Medicine last year showed that older women who walked regularly were less likely to develop memory loss and other declines in mental function than women who were less active. Those who walked 18 miles or more per week fared best.
  • According to the American Academy of Orthopaedic Surgeons, walking helps you maintain a positive outlook, and can make you look and feel younger.

Heat Safety

We're hitting the summer heat and it's extremely important to be safe....click on the "safety" tab at the top of this blog and scroll down to "heat safety" for some helpful tips to stay cool while striding :)

Tuesday, June 7, 2016

"Spa" Water


  Adding fruit to water is nothing new, but did you know it's often referred to as "spa" water...yeah, pretty West Coast if you ask me.  Infused water is such a healthy trend that special water bottles are on the market.  Or click HERE to see some options on amazon.com.



We all have had water with a lemon wedge, but have you tried these options to spice up your water for a refreshing summer drink (list from here)

1. Cucumber Mint Fresh mint goes well with any fruit, the taste is so refreshing!
2. Strawberry Cucumber
3. Lemon Strawberry
4. Cucumber Lemon Mint
5. Lemon Mint
6. Apple Cucumber
7. Apple Strawberry Lemon Mint
8. Strawberry Mint
9. Grapefruit Lemon Orange Lime – A delicious citrus infusion.
10. Grapefruit Lemon
11. Blackberry Sage
12. Blueberry Lemon
13. Raspberry Lime
14. Raspberry Peach
15. Raspberry Mint
16. Orange Mint
17. Blackberry Lime
18. Mango Orange
19. Blood Orange Mango
20. Kiwi Strawberry
21. Kiwi Lime
22. Papaya Lime
23. Papaya Orange
24. Orange Strawberry
25. Grape Lemon
26. Ginger Lemon
27. Ginger Mint
28. Pineapple Orange
29. Pineapple Strawberry
30. Pineapple Blueberry
31. Pineapple Mint
32. Pineapple Sage
33. Cantaloupe Mint
34. Honeydew Melon Mint
35. Cucumber Melon
36. Watermelon Raspberry
37. Watermelon Rosemary
38. Lemon Lime
39. Apple Lemon
40. Mango Strawberry

Add any of these fresh herbs for a new twist on any flavor: Mint, Lavender, Thyme, Basil, Sage, Rosemary, Tarragon

Not sure you're "on-board" with the new trend - cool your water off with frozen fruit such as berries (blueberries, blackberries, raspberries, or strawberry)

Do you drink fruit infused water?  If so, what is your favorite combo?

Because I owe you more...

One of the most shocking walking statistics I have ever come across is that to burn off the calories in one regular M & M candy, you must walk the entire length of a football field (end zone to end zone).  Wow - that really makes you think twice about mindless eating.





Another scary fact I happened up on this past school year is that if you eat just one regular potato chip every day, you'll gain one pound at the end of the year - wow!!  Really shows you how small things add up!



So those got me to thinking, what are some other examples of steps to burn off foods. 

I found this article which had some really interesting (and mortifying) eating/walking calculations.

Coca-Cola (20 fl. oz.)

If you’re going to drink one of those plastic bottles of Coke, choose a convenience store that’s a few miles away and walk there, because you’ll need to take a 55-minute stroll to burn off 240 calories.

McDonald’s McRib

Sure, this seasonal favorite is made from real meat—as McDonald’s has so considerately shown us. But unless you have time to take a two-hour run, it’ll be hard to work off the 500 calories in a McRib sandwich.

Lay’s Potato Chips (15 Pieces)

Even if you don’t scarf down the entire bag, you’d still have to jump rope for 12 minutes to burn off the 160 calories in a suggested serving of potato chips.

Krispy Kreme Glazed Doughnut

To work off the 190 calories in this all-American treat, push mow the lawn for 26 minutes.

Pepperoni Pizza (Slice)

Want to undo those 324 calories from eating a slice of pepperoni pizza? Go for a 30-minute bike ride (and don’t go easy on the pedals).

Hershey’s Chocolate Bar

Run for 52 minutes to work off the 210 calories in this sweet treat.

Cheerios and Milk

To work off the 150 calories in a bowl of Cheerios and skim milk, take a 35-minute morning stroll.

Starbucks Pumpkin Spice Latte

This seasonal treat isn’t as wholesome as it sounds; at 380 calories, it’s worse than a bottle of Coke. It would take a 40-minute swim to burn off all those calories.

Sprinkles Red Velvet Cupcake

A one-hour run will burn off the 248 calories in a regular size red velvet cupcake from Sprinkles.






Something interesting..finally :)

Please accept my apology for the delay in getting this posted....

From Runners World, 10 Tips for Newbie Runners (but the tips work well for walkers too):

1.  Invest in the right pair of shoes - I strongly encourage you to visit 3 Rivers Running, Fred Toegnes, or Fleet Feet to get fitted for your specific foot and gait.

2.  Go the distance rather than time - slow it down, be patient, and don't worry about your pace

3.  Remember that rest days are training days too - you can use them to cross train, weight lift, or just recovery

4.  Join a running group - well, we can all put a big check mark next to that one - thank you Summer Striders :)

5.  Make running (or walking) a habit, even if that means getting out for a few minutes per day - everyone is busy, but it's not an "all or nothing" game...even a 15 mile one mile walk is worth doing -  not every training session has to be an hour and 5 miles or nothing...every step counts toward improving your health

6. Build mileage gradually - we work on this each week, but in your folders during the first session you'll find some logical mileage progression training plans

7.  Don't dread taking walk breaks - so that's for the runners out there, but as a walker, I would suggest that you incorporate small bursts of faster walking a few times throughout the training session.  Doing these bursts help rev up metabolism, charge your heart and lungs, and burn more calories.

8.  Keep a training log - it's helpful to use an app, a tracking device, or even old fashioned paper and pencil - track your accomplishments (there is a tracking sheet in your folder)

9.  Mix in cross training to supplement your running (or walking) - doing sports, riding a bike, doing a fitness class, or swimming can be helpful to take pressure off taxed joints and muscles used during walking/running PLUS it keeps you happy and healthy

10.  Set small, achievable goals - signing up for a 5K, 10K or half marathon (depending on your fitness level) is a great way to help you work toward a goal