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Posts Tagged ‘power walk’

March 15, 2012

Replacement therapy

9:22 am - Posted by Gregg

We all do it: Eat something we really didn’t want to avoid boredom, avoid stress or to get through a difficult time. When we do this, it’s important to realize we’re not eating to satisfy our hunger, but to feed our anxiety (which can result in a psychological desire for food).

Of course, too much food can result in too much of us. And even though we’re all supermodels, we want to keep fitting into our supermodel jeans (without having to offer up a prayer while trying to zip or button them up). So next time you hit a food mood that really isn’t about hunger, try one of these substitutes to get through the moment instead:

• Drink a glass of water with freshly squeezed lemon

• Listen to a motivational song or  create a motivational iPod/MP3 play list

• Pick up a copy of your favorite magazine

• Find a rerun of a favorite sitcom on TV or online

• Write a snail mail letter to a long-lost friend

• Take a relaxing bath (with candlelight!)

• Try learning a foreign language

• Take a walk (a power walk that makes you sweat!)

• Scan old photos into your computer and create a digital photo album or slide show

And these ideas are just a start. Do you have replacement-for-eating-activities that you rely on when your mental hunger tries to take control? If so, please share them here. After all, we’re all in this together and are all better off keeping these ideas on-hand for the next time a food mood hits that isn’t about food.

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February 27, 2012

Power Walking 101

10:21 am - Posted by Gregg

I can’t remind you of this enough… The best exercise for every fitness level is also 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.

Warm-Up:
New Day for You / Basia

First Steps:
Sweet Thing / Keith Urban

Power Plays:
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

Cool Down:
So Magical / Martina McBride

Bonus (Ab Workout):
Slave 4 U / Britney Spears

Do you have a favorite song 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!

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