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Download Improved Walkingspree (New) App!

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Summer Fitbit Promotion: $40 off Flex 2 including a FREE extra color band


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Upgrade your Walkingspree App

A new Walkingspree app was released mid May. It is important to upgrade via Google Play or the App store so that you can take advantage of any bug fixes as well as new features that have been updated. You can now easily search FAQs and submit a support ticket via the app.

- Track your own and your team’s status in challenges.
- Compare your stats with your friend’s.
- See the top walkers in your group.
- Compare one team with another team.
- Shop for your Activity Tracker
- Support Desk built into App

On a second note, we hope you like your new Move! statistics and message. Please click the Feedback button on the email to let us know what you think about it.

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3 Stretches to Relieve Tension in Neck and Shoulders

Whether you have a job which requires hours of sitting at a desk, spend long periods driving in the car, or you just walk with less-than-perfect posture, at some point you are most likely going to start experiencing discomfort in your neck and shoulders (if you haven’t already). Fortunately, there are ways to reverse alleviate the discomfort and even prevent it from occurring in the first place. The easiest and cheapest first step is to get into the habit of stretching on a regular basis. Dedicating just a few minutes a day to lengthening and relaxing the muscles in your shoulders, back and neck will play a major role in keeping your body healthy and pain free for a long time to come.

Perform each stretch for 30 seconds to one minute. Repeat the series three times.

Lunge with Chest Expansion

1. Step right foot forward and left foot back. Deeply bend front knee so it comes directly above the ankle. Clasp your hands behind your back and lift your chest.
2. Slowly fall forward over your right thigh, keeping your hands clasped behind your back. Maintain a neutral spine by keeping your gaze down toward the floor. Draw shoulder blades together and keep core engaged the entire time.
3. Hold position for 30 seconds to one minute on each side.

Straddle with Shoulder Opener

1. Stand with feet wider than hip-width. Deeply bend both knees and shift your hips back. Place hands on your thighs with fingers pointed inward.
2. Drop right shoulder to the midline of your body pressing into your thigh for leverage. Come back to center and drop left shoulder to the midline of your body. Maintain a strong core and keep glutes engaged the entire time for additional support.
3. Continue to alternate for 30 seconds to one minute.

Triangle

1. Stand with feet wider than hip-width. Turn right toes out and left toes inward. Extend arms up to shoulder height.
2. Begin to shift torso forward over right leg until torso is parallel with the ground. Place hand above or below your knee. Extend left arm up toward the sky.
3. Hold for 30 seconds to one minute each side.
* You can always gaze at the floor to release all tension in the neck.

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Eat, Drink and Exercise?

There are numerous things you already know to do before you workout, exercise or go for a brisk walk. These things might include dressing in your best workout duds, wearing the right shoes, ear buds are in and your Fitbit, Garmin or other wearable device is strapped on.

But what about the things you aren’t supposed to do? Some things are no brainers. Drinking alcohol while you’re working out or eating a huge meal right before you hit the gym are both examples of things we know are not good for us while other actions that seem “okay” are actually not pre-exercise approved.

Here are five things to keep in mind before you plan your next walk or workout.

(1)      Avoid Drinking Alcohol. Period. You know that one glass of wine you enjoy at happy hour? It can lower your blood-sugar levels, which can lead to shakiness and weakness. Even small amounts of alcohol can cause drowsiness, narrowing of blood vessels and other side effects.  None of these things lead to a great workout or productive walk. Skip the adult beverages before your walk. It’s just common sense.

(2)      Avoid the “Wrong” Foods Before a Walk. This means you’ll want to avoid foods high in protein or fats. These types of foods take longer to digest, leave you feeling overly full and cause you to walk slower and workout at less than your full potential.

(3)      Choose the “Right” Foods if You Need to Eat First. To avoid the overly full feeling mentioned in #3, you’ll want to choose foods like a handful of pretzels, a small bowl of vegetable soup, a piece of fruit or other simple carbohydrates. Remember to use personal common sense. If foods are supposed to be “light” yet are an issue for your own digestive issues, look for different options. You don’t want an upset digestive system to deal with during your walk or workout.

(4)      Don’t Drink Too Much Water. That’s right. It seems counterproductive when you think about how often we hear to stay hydrated and to drink more water.  But, experts say that drinking too much water before a walk can cause you to experience painful cramps. Recommendations say drinking 1 cup of water per hour two hours prior to your walk is best. It’s also a good idea to take a bottle of water on your walk and remember to sip about every 10 minutes. When walking more than an hour (or if you sweat heavily) you’ll want to rehydrate with a sports drink that has electrolytes in it.

(5)      Avoid “Over” Stretching or “Static” Stretching. Again, this is one that we all have heard we should do. Who hasn’t heard that you need to stretch before a workout in order to avoid soreness? Well, apparently over stretching impedes muscle performance. Studies indicates that holding the position for 30–60 seconds will increase flexibility in muscle tissue; however, done before activity or workout, static stretching may actually impede the muscle’s ability to perform.

Written by Krissy Gillaspia for Walkingspree

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