Accelerate your Walking Workout

I have a great walking workout to accelerate your results this week:

1. Clip on your Pedometer (don’t forget to use your lanyard. The lanyard is essential to use to prevent losing your pedometer).

2. Start off with any easy pace, making sure that you’re keeping your arms bent and moving.

3. Make sure to contract your abs, stride strong and now.…..

4. 10-minutes into your walk (your aerobic steps are now activated), do 1-minute of squats making sure you sink back on your hips, keeping your knees behind your toes and exhaling when lifting. When done.

5. Continue walking for another 5-minutes.

6. Stop for 1-minute for a set of Push-ups either against a wall, bench or on the grass if possible. When done, continue walking…yeah…feeling great!

7. Continue walking for 5-minutes increasing your intensity, either by walking faster or a jogging…oh yeah!

8. Slow down and for (you guessed it!) 1-minute Walking Lunges or Stationary Lunges

9. Now if your goal is 20-minutes of cardio end with a BIG FINISH by sprinting/jogging or running for 1 minute. Burning?..Oh yeah…Increased Calories…Definitely!

10. If you want to continue on change your walking with 1/5 combo (1 minute of walking/sprinting/running followed by 5 minutes of walking).

11. Make sure you cool down, followed by stretching. YEAH YOU DID IT!Cool

If you have any questions for me, I’m now online for live chat support every Friday from 4:30 – 5:30 (pdt), so don’t hesitate to log on or email me.

Fitfully yours,

Lisa (aka Trainerlisa)

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Eating healthy in a tough economy – Part 3

A continuation on the “Eating healthy in a tough economy series”.

Eating healthy in a tough economy

Price Comparisons

1. Instead of ice cream for $.26 for 1/2 cup, try lowfat cottage cheese for $.33 for 1/2 cup

2. Instead of a Klondike Bar for $.76, try lowfat yogurt for $.55 for 1/2 cup

3. Instead of Sara Lee Cheesecake for $1.10 a slice, try 2oz. bananas, 2 oz. cherries, 2 oz. strawberries and 1tbsp. lite cool whip for $1.07

4. Instead of a side salad at a restaurant for $2.99, try 1/2 cup fresh salad, 2oz. carrots, 1/4 of cucumber, and 2oz. of tomatoes for $1.91

5. Instead of 1 pop tart for $.24, try 1/4 cup Granola for $.18 or 1 packet of oatmeal for $.22

Foods under a $1.00

Here are some foods that are under $1. You will probably notice that these foods are healthier than other options, such as candy, cookies, cakes, pies and other high sugar, high fat foods.

1. 2 cans of tuna fish

2. 1 loaf of whole wheat bread

3. Canned beans

4. 1 container of yogurt

5.. 2 apples

6. 3 bananas

7. 1/2 dozen eggs

8. canned vegetables

9. 1 container of apple sauce

10. 1 box of raisins

I hope this helps motivate you to eat not only healthier, but more economical too.

Part 1

Part 2

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D-Blog Day: Diabetes Awareness Month Step Tips Calendar

On November 9th, D-blog day, every year, bloggers join together to write about Diabetes. This coincides with November being American Diabetes Month and Nov. 14th being World Diabetes Day.

D-Blog Day

The American Diabetes Association wants to ask you “Why should you care about Diabetes?”.

Why do I care about Diabetes?

I care about diabetes because it has been rampant in my family. My grandmother, my grandfather, aunts and uncles. I want to make sure that I am healthy for my two sons and that they, themselves, do not develop diabetes.

With numbers like these below, many of us have diabetes or have family members with diabetes and that is why awareness is critical.

Nationwide: 23.6 million people – 7.8% of the population – have diabetes

  • Diagnosed: 17.9 million people
  • Undiagnosed: 5.7 million people

Your Child has a one in three chance of a future with diabetes.

WalkingSpree’s 30 Days to ask “Why you should care about Diabetes” calendar.

For Diabetes Awareness Month, you can download WalkingSpree’s Diabetes Awareness calendar with walking tips for posting in your workplace or on your fridge as a reminder of the importance of every step you take.

Controlling Diabetes

Walking is one of the best ways to control Type II diabetes and improving the health of diabetics.

A diabetes prevention study of more than 3,000 patients with impaired glucose tolerance (a pre-diabetes condition) showed that those who walked or exercised five times a week for 30 minutes lost between 5 and 7 percent of their body weight and reduced their risk of diabetes by 58 percent. Those over age 60 reduced their risk of diabetes by 71 percent, a result not matched by any drug used in the study.

In another study, diabetic patients who wore a pedometer for 3 months showed improvements in their fitness, blood glucose, cholesterol, triglycerides, blood pressure, and weight, and lost an average of more than 4 lbs each.

Reduce Health Care Costs

Research shows that approximately 20% of the population with diabetes incur 80% of healthcare costs. The better controlled a diabetic is, the lower the risk for developing long-term complications from diabetes-very expensive complications to treat, like retinopathy (eye disease), nephropathy (kidney disease), and neuropathy (nerve disease).


Dlife: Making a Difference in Diabetes: Ten Ways YOU Can Get Involved in Diabetes Awareness Month

DiabetesCompass: Your Diabetic Feet

Joslin Diabetes Center: Managing your diabetes

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Joe the Human Pedometer wins the Count Stepalot Halloween Challenge

We have to say that we were absolutely thrilled at the number of entries we received for this challenge. Thank you to each of you who took the time to enter the contest. We hope you had as much fun doing it as we did looking at all of them.

We would love to be able to show you all the photos, but there were just too many.

So congratulations to our winner Pete Manczyk as “Joe the Human Pedometer”. We loved your creativity and detail. Even including the USB port! Pete, you are the winner of a $30.00 Amazon Gift Certificate.

The runner up entry is from Sheila Anuszkiewicz with her “Walking is no “joking” matter entry. Well done. We almost felt like that pedometer could possibly explode or do all manner of nefarious things in true Joker style.

Honorable Mentions.

It was great to see such a diverse amount of entries from all our members. To those of you not shown, we say again. Thank you for sending them. We loved the 80′s style photos. We loved the vampires, the Britney Spears, the graveyards and so on.

Count Stepalot Halloween Challenge Video entry

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Daylight Savings Time and your Pedometer

Don’t forget to change the time back an hour in your pedometer today.

If you are using the Omron USB Pedometer (HJ-720IT) to change the time, press SET and hold it down until the hour start to flash.

Then using the MEMO button scroll through the time time is correct.

Please double check that you have the correct AM and PM or your pedometer will reset at noon instead of midnight.

Then use the SET button to scroll through the minutes, weight and stride length until it is back to steps.

Happy Stepping!

WalkingSpree Team

p.s. Don’t forget that Monday noon is the deadline for Halloween entries. The competition so far is stuff with some great creativity and fun photos.

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