How to Boost Your Mood and Improve Motivation

Many of us have heard (or read on the Internet) the following quote:  “Exercise is the most under-utilized anti-depressant.”

We nod our heads and click “like” on Facebook, but do we really realize the significance of that little statement?

Depression, long term or short term impacts more of us than you might think. One study showed that the estimated number of people impacted by depression globally is roughly 350 million.  If you think that number is high, think again. It’s estimated that depression contributes to $80 billion dollars worth of health care claims and costs in one year alone.

With those numbers, it seems kind of a no-brainer that if we were feeling depressed, we’d want to take a non-expensive route for treatment – especially knowing results are proven to help or alleviate depression, low mood and lack of motivation.  But we don’t. We know exercise is good for us. Still, the last thing we want to do, when feeling TIRED and UNmotivated is to exercise. Seriously, who wants to jump on the elliptical or the treadmill or hit the trail when we feel so BLAH…?   The answer:  NO ONE.

It’s one of life’s paradoxes:  The last thing you want or feel like doing is probably the best thing for you. Exercise has proven time and again to have a helpful and positive influence upon mental wellbeing.  Still, if you’re feeling like your “get up and go” just got up and left you… alone… for awhile now, rigorous exercise can seem overwhelming.

Here’s the good news: Exercise doesn’t have to be vigorous for you to benefit from its mood boosting effects.

Sure, vigorous cardio work and exercise releases endorphins (which some call the “feel good hormones”) but even calm to moderate exercise increases serotonin, which lifts your spirits, helps your mood and can counteract insomnia.

One of the easiest things you can do: Take a quick, brisk walk.  Walking has been shown time and time again to help mutliple issues in our lives. Alleviating depression, and low morale are just a couple of the concerns walking can address.

If you or a company you know of could benefit from a corporate walking program, be sure to visit the Walkingspree website for further details. If you haven’t followed us on Facebook, we’d love to see you there.

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5 Ways to Trick Yourself Into a Morning Workout

5 Ways to Trick Yourself Into a Morning Workout

by Clarissa Mayse, Social Media Director, Walkingspree

We all know those morning fitness types and sometimes we hate them. Those of us who hit the snooze button ten times before hauling our drowsy, sleep filled brains out of bed cannot understand how some people wake up all bright eyed and ready to lift weights, do squats, or just go for a walk. How do they do it? We shake our heads in bewilderment.

Personally, I’ve often wondered if it is safe for me to workout in the mornings. Seriously, I’ve been known to run face first into the bathroom door because my brain wasn’t awake yet. Then there was the time that I poured an energy drink in my son’s oatmeal instead of hot water. And don’t forget that my communication skills are on par with your average caveman. It’s a good morning if you can get more than a couple of grunts or one word answers out of me. My kids have become experts at keeping it simple until Mom has her caffeine.

Like many others, I would love to get my workout over and done first thing. I am not a fitness nut and view exercise as a necessary evil.   I value it because it is smart, healthy and good for my body and personal well-being. All that said; I have a serious struggle with waking up happy, alert and chipper. So, after some searching, I found a few “tricks” that might be helpful. For this week’s “Move Monday” post, I decided to share what I found.

5 Ways to Trick Yourself Into a Morning Workout

1. Wear Your Workout Clothes to Bed. This is my favorite of all the tips I found. It’s a step that takes too much time when a groggy brain attempts it. I’m not the sort to lay my clothes out before I go to sleep. This results in using the reasoning of ‘I’ll just lay here and think about what to wear to workout in’ as an excuse for hitting the snooze button…. 5 times… So, going to sleep in your workout clothes is actually a great idea. It eliminates another excuse immediately. When the alarm goes off, you are ready to roll – or fall – out of bed, whichever applies to your own personal situation.

2. Inhale Peppermint Essential Oil. I love this tip! Because it works so well! For a safer alternative to energy drinks, take a few whiffs of peppermint oil. Peppermint oil has been shown to boost energy, increase concentration and focus.  It’s also known to help with sinuses, headaches and digestive issues. Place a couple of drops on your palms and rub together. Next, breathe in.  Ahhhh…

3. Put Your Shoes Next to Your Bed. You’re already wearing your workout gear. Complete the outfit and put on your shoes as soon as you get out of bed. Some recommend putting your shoes next to the front door. I’m opting for beside the bed because if I put them on right away, I’ll be less tempted to climb back into bed with my shoes on!

4. Drink a Glass of Cool Water. Cool water can help you fire up your metabolism and rehydrate. If you’re trying to kick an energy drink habit, as some of my co-workers are, it will also have a slightly filling effect and possibly stall your craving.

Tip: Add ice and put water in a thermos beside your bed before you go to sleep. This way – when you wake up – it will be right there and you won’t even have to balk at the idea of making the trek to the kitchen!

5. Set a Crazy-Funny Alarm. That’s right. We’ve all heard the so-called “trick” of setting your alarm and placing it across the room, right?  I, personally, despise that trick. It never worked for me and I think a person who has never had trouble waking up must have invented it. The only thing it ever did for me was put me in a crabby mood.  After hauling my rear out of bed to shut it off, the last thing I felt was all rosey, bright-eyed and chipper! Most certainly, I was not in the mood to workout.

So, I decided to try making myself smile at something goofy or rather someone goofy – ME.  I downloaded an app called SpinMe Alarm Clock. It makes you stand up and spin around twice before it will turn itself off. I tried it here in the office and I ended up laughing so hard I almost fell over.  My co-workers just looked on in confusion. (I know.  I’m easily amused.) After spinning (and laughing), I felt happier and thought it would make a great way to wake up.

I also noticed another app called Walk Up Alarm Clock.This one is perfect for Walkingspree members! It promises to wake you up with its anti-snooze feature and getting you to walk. You tell it the number of steps and the amount of time you want to take stepping those steps. The alarm will not turn off until you’ve completed your steps. It looks like you can set it for a few steps, 30 steps or more. You decide.

We, at Walkingspree, hope that you’ll find these tips valuable. We’d like to know what you think. Have you tried any of these?  Do you have another tip that you think would help others?

Did you find this article using a search engine and would like to know more about how your company or your employer can learn about the Walkingspree program? Feel free to visit our contact page.

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How to Build an Exercise Habit (when you hate exercising)

How to Build an Exercise Habit (when you hate exercising)

Are you someone who really doesn’t enjoy exercising?  Does the idea of exercising make you want to take a nap?  Maybe you’d rather chill out and drink a glass of wine when you get home from work as opposed to throwing on your running shoes and whipping out a 5k?

You are not alone.  We know we should exercise.  We know it’s good for us.  We know the statistics say we’ll live longer and that our health conditions will improve.  The studies, the Internet, doctors, our friends, even our dogs all want us to get up and just MOVE.  Be active.  Be fit.

Still the truth is: Knowing the facts doesn’t always translate into desire and motivation.

Let’s look at why a habit of exercise can be difficult:

The first thing most people do when they set an exercise goal is say something like:

  • “I’m going to exercise for an hour everyday.”
  • “I’m going to exercise for 45 minutes every weekday”
  • “I’ll get on the treadmill for 30 minutes every single day so I can lose weight and stay healthy.”
  • “I commit to working out and lifting weights for an hour, three times a week.”

What do statements like this have in common?  Well, sure, they are all very worthy goals.  Yet, they have something else in common:

For people just getting started or getting back to exercising: 30 minutes a day can be overwhelming.

30 minutes a day doesn’t seem like a lot, does it?  But your brain is more than likely hearing “30 minutes a day for the rest of my life! Holy Moly!” Or  “Lifting weights for an hour, three times a week for the next 5 years is impossible with my schedule!”   And “Exercise for 45 minutes a day every weekday?  There goes my lunch hour for the rest of my days…”

How to Build an Exercise Habit (when you hate exercising)

Often your brain already doubts you’ll stick to the goal before you ever start because you’ve tried before and something always happens.  You forget to exercise one day, you get sick, the kids get sick, you don’t sleep all night so you’re too exhausted to exercise the next morning and so on.

The point is:  30 minutes a day or even every other day might be daunting to your subconscious.  Even though you know that 30 minutes isn’t really a long time, you are smart enough to realize the commitment involved, right?  In real life, with real schedules, that’s a pretty serious chunk of your schedule.

So, start small and build up.  Five minutes a day may seem like it’s not worth your time.   But, dear reader, it truly is.  Because you can take those 5 minutes and build on them when you are ready.  Make “mini-goals” for your progress.  You can exercise for 5 minutes each day.  Eventually you’ll want to add to it.  One way to do this is by “graduating” every week.   For example, you might decide you are going to exercise for 5 minutes a day for one week.  Then the following week you add 5 minutes to the routine.   Or not.  Maybe your pace is more suited to adding 2 minutes to the routine.  Your end goal might be 30 minutes or 45 minutes on the days that you choose to exercise.

Your brain knows that you can do anything for 5 minutes a day.  So, start small.  Build up to a habit one minute, one heartbeat, one breath at a time.    Before you know it, you’ll reach the goal that once seemed impossible.

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National Eating Healthy Day is November 4

National Healthy Eating Day

Today is “Move! Monday” here at Walkingspree and Friday’s are all about Eating Smart with our Eat Smart blog posts.   But this Monday we wanted to make sure that everyone is aware that Wednesday November 4, 2015 is National Eating Healthy Day.

The American Heart Association sponsors this special day in the United States.  Every year, millions of health minded or trying to be health minded people make a pledge and join together and work towards living a healthier life by making healthier eating choices.

You can celebrate this day in your workplace, school, community or family.   Have fun with it and forward this post to your friends so you can spread the word and share ideas!

Here’s a few tips from the American Heart Association:

  • Set a goal or make a pledge to commit to a healthier lifestyle. Post your goal on your fridge or bathroom mirror as a daily reminder of your commitment.
  • Challenge your family, friends and co-workers to join you and set their own goals.
  • Host a heart-healthy dinner party, cooking demonstration or recipe tasting. Visit for resources.
  • Visit a farmers’ market to learn more about the options for purchasing affordable fruits and vegetables in your area.
  • Provide a healthy snack for co-workers, your child’s classroom or a nearby community center.
  • If you or a loved one need help changing your diet, make an appointment with a dietitian or nutritionist.
  • Commit to get fit and participate in the Heart Walk. Ask family and friends to join you. You’ll have fun and raise funds to save lives from two of America’s leading killers — heart disease and stroke. Find details for your local event at

The bottom line? Eating healthier is a great way to help prevent disease and many other health issues.  For example, did you know that more than two-thirds of American adults and one in three children and teens are overweight or obese? This puts them at risk for heart disease and stroke as well as many other chronic illnesses and conditions. Eating healthier is an important way to help maintain a healthy weight and prevent disease.

Spread the word, tell your friends and join us on Wednesday, November 4, 2015 for National Healthy Eating Day.   Learn more at

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The 2015 National Walking Summit is Here

The 2015 National Walking Summit is Here

The 2015 National Walking Summit will kick off Wednesday October 28, 2015.  It will take place in Washington, DC and there are already nearly 500 registered participants.  There’s a packed schedule of events and this is a great opportunity for the walking movement to take a giant step forward.

The National Walking Summit endorses safe, walkable environments.  They believe that these environments “do not just happen they are made by hard work and coordinated commitment.”   The National Walking Summit is a wonderful opportunity for national organizations, companies, agencies, and local partners to get together and  share best practices and stories.  It’s also a great way to increase visibility of these key issues, build support between and amidst federal agencies, and create momentum for doing the work to support more walking friendly environments.

Learn more by visiting the National Walking Summit’s website.   You can register to attend and be apart of unique events like the Walk and Talk Workshops and the Everybody Walk training.

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