People keep asking… So I keep telling… In my humble opinion, one of the best exercises for every fitness level is also one of the easiest to do: Walking. Even those at beginning fitness levels can walk just 10 minutes a day to begin their routine and then build up to longer time periods at quicker paces.
All of us can walk around our neighborhoods (while keeping moving when in place, waiting for cross walk signals, etc.) or drive to a local park, hiking trail or even a nearby mall (if it’s raining or snowing). No gym membership required. Which means no excuses. These kind of easy choices allow us all to get moving – with friends or with our MP3 or iPod Players (see below for music ideas). And don’t forget to warm-up first (just as you would for any physical activity).
For tips on picking out safe walking shoes with a great fit: Click Here
For hints on warming up before a Power Walk: Click Here
Now that you’re warmed up, you’re ready to get moving. By following the checklist below, you’ll be off and running (well, walking) in no time at all:
__ Never forget the importance of posture. Hold your head high and keep your neck properly aligned.
__ Look forward and keep eyes focused ahead of you (while watching out for any traffic, bikes or other obstacles).
__ While facing forward, keep your chin parallel to the ground.
__ Pump your arms back and forth in a natural motion (coordinating with your legs) as you walk briskly.
__ Suck in that tummy while you walk. This is very important for overall toning and conditioning. For more tips and reason to “Suck it in”: Click Here
__ While sucking in your tummy, tuck your pelvis under/forward to maintain proper spine alignment.
__ Be careful not to tense up while exerting energy. Make sure your shoulders move naturally and freely.
__ Keep feet parallel to each other (while walking) and keep them approximately shoulder-length apart.
Let the music play (Introducing the Just Stop! Power Walking Playlist)
Since this playlist is so eclectic, you might own a lot of these songs already. If not, visit iTunes, Amazon or another site that sells individual MP3s to add these motivating tracks to you Power Walking Playlist. And, of course, you can feel free to add or substitute your own favorites – the key is picking music that’s uplifting, quick-paced and geared to get you moving.
New Day for You / Basia
Sweet Thing / Keith Urban
Tonight Tonight / Hot Chelle Rae
So What / Pink
I Want You Back / Jackson 5
Part of Me / Katy Perry
Don’t Stop the Music / Rihanna
She’s My Man / Scissor Sisters
Since You Been Gone / Kelly Clarkson
Banjo / Rascal Flatts
You Can’t Fight Fate / Taylor Dayne
S.O.S. / Jordin Sparks
So Magical / Martina McBride
Bonus (Ab Workout):
Slave 4 U / Britney Spears
Do you have a favorite song or playlist that you power walk to? Or walking tips of your own? I’d love for you to share them with me here. Until then? Keep on keepin’ on!
Jenny Craig darling Valerie Bertinelli has been in the news again lately — and not because her TV show Hot in Cleveland just began its new season. Instead, Ms. Bertinelli has been defending herself against what she calls “Fat shaming,” since certain members of the press (including the National Enquirer) have called her out on her recent weight gain after she so publicly dropped pounds and showed off her svelte bathing suit body in a series of television commercials and magazine covers a few years back.
Ms. Bertinelli recently appeared on CBS TV’s The Talk, where she told the show’s hosts that she hadn’t been able to workout after a foot injury in December. She then added, “I have gained a few pounds… It started to panic me. Then I thought, well, wait, a minute. This is my body. I’m almost 54. I broke my foot! My doctor told me to not get my heart rate up. But now I am back in the gym. We all need to give each other a break — especially women. Let’s leave each other alone.”
Shame certainly is an issue that all of us with a “dieter’s mentality” know well. Mainly because even if we’re not being called out on our own weight struggles by the National Enquirer, there’s usually just as vicious of a dialogue going on in our own heads. Shaming does need to stop — mostly from the inside-out. In fact, sometimes it’s the shaming of ourselves that can lead us to shaming others (whether publicly or privately).
I have a good friend here in Los Angeles who constantly bemoans the fact that she’s getting older and that she can tell people are degrading her because of her looks (even if she doesn’t know this for a fact). Often — during the same breath that she’s talking about how awful she feels she looks — she’ll then notice someone else nearby and offer an aside about how “fat/old looking/or whatever” that person is.
It eventually dawned on me that my friend is a victim of her own psyche. She’s hard on others and, therefore, assumes the rest of the world is being equally hard on her. What would happen, I wondered, if she started to find things about herself to appreciate? Would she then notice things in other people to appreciate rather than zero in on what she perceives to be their shortcomings?
I’m not signaling my friend out here. I, myself, have caught my brain belittling my size on numerous occasions (both before, during and after losing my excess weight). But as soon as I notice the negative, shaming voice in my head, I work to arrest it. Because I’m here to tell you that those negative thoughts did nothing to contribute to my successful weight loss.
On the contrary, it was building myself up and assuring myself I’m a supermodel that not only helped motivate me to succeed, but also helps me to keep the excess weight off — not to mention to love myself inside and out (no matter how tight my clothes might feel on occasion).
I now work to offer these same uplifting thoughts to everyone else in my life — even strangers. Because this kind of positive thinking (as opposed to shaming) is part of the success formula (both in regard to getting healthy as well as just being a person other people want to be around).
So let’s applaud Ms. Bertinelli for not only speaking out about fat shaming, but also owning her weight gain. I, myself, went up and down the scale a lot — even after taking off over 250 pounds of excess weight. And anyone that knows me will assure you I’m always battling 5 or so pounds. I’m human. Just like Ms. Bertinelli. Just like you.
Shame out. Self-love in.
Try it. You’ll like it. And you might even discover, as I did, that this love will start extending to everyone — and everything — around you. And rightly so.
(Someone cue the “feel good” music!)
Photo Source: The Talk