"Got to Keep On Walkin'...."

I’ve always enjoyed going for a walk, but never really saw it as a exercise.  It’s worked to clear my head, diffuse my anger, and give me a healthy glow, but over the years it’s been kind of an add on to my “real” workouts.

But this spring, my husband and I moved out of our house in the suburbs to an area of the city that is infinitely walkable, and I feel healthier now than I have in years.

I’ve always liked exploring when I’m visiting a new city. After visiting Chicago, New York, or even cities out of the country, I’d always expect to gain weight from all of the foods that I try. But, because of all the walking, I usually come out even when I get home.I never made the connection that maybe it’s because I was walking so much !

I’ve already written about my Fitbit obsession, and this move has taken it to a new level. The move itself involved cleaning, packing, running bags of clothing to donate and lots of stairs. I thought I’d hit my highest step goal then.

However, moving day brought a lot of surprises. My storage closets are on the other side of my building, as is the trash bin, so it’s quite a few steps back and forth just for that.  

And once we are home, we don’t have to drive to all of the places I used to go daily. The grocery store, pharmacy, restaurants, bars and shops are all walkable. I now justify getting a Jeni’s ice cream cone by the fact that it’s 1,000 steps each way walking , so I must burn off at least some of the calories!

The best part is that we live one block from Forest Park in St Louis. I had been to the park before and driven by many times. I had driven to it’s museums, zoo, and theaters, and went to specific events, but I had never actually walked through the amazing landscape and pathways!

And as much as I still love my gym workouts, the health benefits of walking are many! Harvard researchers note :

It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

It eases joint pain. Several studies have found that walking    reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

So grab your fitness tracker, lace up your shoes and get out there. No equipment needed. Even a daily walk around the block can boost your health and clear your head, so why not give it a try?

"Got to Keep On Walkin'...."

I’ve always enjoyed going for a walk, but never really saw it as a exercise.  It’s worked to clear my head, diffuse my anger, and give me a healthy glow, but over the years it’s been kind of an add on to my “real” workouts.

But this spring, my husband and I moved out of our house in the suburbs to an area of the city that is infinitely walkable, and I feel healthier now than I have in years.

I’ve always liked exploring when I’m visiting a new city. After visiting Chicago, New York, or even cities out of the country, I’d always expect to gain weight from all of the foods that I try. But, because of all the walking, I usually come out even when I get home.I never made the connection that maybe it’s because I was walking so much !

I’ve already written about my Fitbit obsession, and this move has taken it to a new level. The move itself involved cleaning, packing, running bags of clothing to donate and lots of stairs. I thought I’d hit my highest step goal then.

However, moving day brought a lot of surprises. My storage closets are on the other side of my building, as is the trash bin, so it’s quite a few steps back and forth just for that.  

And once we are home, we don’t have to drive to all of the places I used to go daily. The grocery store, pharmacy, restaurants, bars and shops are all walkable. I now justify getting a Jeni’s ice cream cone by the fact that it’s 1,000 steps each way walking , so I must burn off at least some of the calories!

The best part is that we live one block from Forest Park in St Louis. I had been to the park before and driven by many times. I had driven to it’s museums, zoo, and theaters, and went to specific events, but I had never actually walked through the amazing landscape and pathways!

And as much as I still love my gym workouts, the health benefits of walking are many! Harvard researchers note :

It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

It eases joint pain. Several studies have found that walking    reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

So grab your fitness tracker, lace up your shoes and get out there. No equipment needed. Even a daily walk around the block can boost your health and clear your head, so why not give it a try?

"Kickin' It Old School..."

I’ve always been one to try a new workout. I’ve embraced step, Zumba, spinning, interval workouts, kickboxing, yoga and old school aerobics.

In the past year, I’ve tried everything from Burn to Boxing to Crossfit and gym classes like Strike and TCX.

They all give me a great workout, but lately, I’ve been really sore, really tired and ridiculously hungry.

I’m working out harder and my weight is climbing.

Is it my age? (Maybe) Lack of recovery time? (Probably) Over confusing my muscles? (IDK), but I had all the symptoms of overtraining, even after taking some time off.

Sooooooo… I looked through my old workout files and found a really simple strength and fat burning schedule and decided to give it a try. 

Before I started my addiction to every “New” workout around, this was my go-to workout plan when I needed to give myself a kick-start. I do this same workout for 4 weeks and then switch to something new.

This full body workout hits all the large muscles first (Legs, Back, Chest), then the smaller muscles (Biceps, Shoulders, Triceps), then Abs. You only do the weight workout three days a week, giving your muscles time to repair from lifting in between.

On the days between, aim for a 45-60 minute cardio workout that challenges you but doesn’t exhaust or overtax the muscles.

You can run, walk, spin, climb, row, box, do the elliptical or mix up a few. If I’m on a machine, I usually alternate speed, incline, and/or intensity: 40 seconds high, 40 seconds low to start.  (If that’s too difficult, go 20 seconds high, one minute slow, Too easy, slow it down for only 20 seconds between)

For the weight workout, do 4 sets of each exercise. 2 sets heavy (meaning heavy enough that you can only do 8-10 reps ); and 2 sets light (meaning you can do 12-15 reps easily)

Pick on exercise from each group 3 x a week. Cross off the ones you have already done so you don’t repeat it until the next week. That way you’ll focus on all parts of each muscle by the end of the week.

1) LEGS-Leg Press, Walking Lunges, Squats

2) BACK-Low Rows, Mid Back Row, Lat Pulldowns

3) CHEST-Incline Flyes, Push Ups, Decline Press

4) BICEPS-21s, Hammer Curls, Concentration Curls

5) SHOULDERS-Side Raise/Front Raise, Overhead Press, Rear Delts

6) TRICEPS-Tricep pressdowns with bar, Rope pressdowns, Dips

7) ABS-Hanging Leg Raise (Or Leg raise on bench), Obliques (side to side with weighted ball), Crunch on Bosu or mat

After the first week, I’m down a pound and my jeans are a little looser, so I have high hopes. You can modify if you need to by doing only one set heavy and two sets light to begin with.

Hey, it’s about a month until the pools open; just enough time to start seeing results from this workout.

"Get Out The Way...Whoa!"

 

We're a few weeks into January and you’ve probably noticed the gyms are busier and the classes are more crowded. I love seeing new people at the gym and it makes me happy that they’ve started to work out. But, there are some people who really get upset when “their” gym gets busy and their space is “invaded” by newcomers.

  I've been taking fitness classes for a LONG time. Over the years, I've gone from step aerobics to kickboxing to spin classes to Zumba to high intensity interval classes. There's a certain camaraderie that comes with regularly attending a class and it's something I love about group fitness.

  However, through the years, I've also seen the darker side and that "Mean Girls" mindset always seems to surface this time of year. 

 

Years ago, when I took step aerobics in a church basement class in Ohio, there was an older woman in the class who always put her step in the same spot. She had a good angle to watch the instructor and plenty of space to move around. But if anyone so much as walked toward that spot before she put her things there, they world be " encouraged" to find another space to stand in the class. Everyone was so afraid of her reaction that they would warn newbies in the class to keep away.

  In spin classes, certain bikes become "(insert name here)’s" bike and regulars know to stay away from it. I’ve seen a new person come in to a class and happily start adjusting the bike, only to face a staredown by the bike’s “owner”!

 In other crowded group fitness classes, there seems to be a territorial war going on this time of year. We all like certain spots in the room, but it gets a little out of hand when a fight breaks out over who was in the spot first.

  I get it. I like certain spots in the room too and it’s nice to have room to move around and a good view of the instructor. But, try to remember the first time you tried a new class. You’re already a little bit intimidated because you don’t know the routine. You might not know any of the people and they all seem to be BFFs from way back. Wouldn’t it have been nice if someone moved over a foot or two and made you feel a little bit welcome?

  For a lot of people, just finally getting to the gym is tough enough. A little encouragement from those of us who have been there could make a world of difference.

 

So, this year, instead of lamenting the crowded classes, and complaining about the busy gym floor, why not remember why you started going to the gym in the first place. You wanted to get healthier, stronger, fitter and happier. Are you getting there?

  Well then, maybe a your positive and welcoming attitude can help someone else get there too.