Quote of the Day
We all want progress, but if you’re on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive.
Scripture of the Day
1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
I love to exercise. I did not always like to exercise. But this time when I decided to lose my weight and be very serious about it that is when I kicked into the exercise mode.
In order to lose weight and to lose it at a quicker pace, you do have to exercise. If you don’t, then as you lose weight you start to get flabby. You need to exercise so you start getting thin and toned and have muscle development. Exercise is what is going to get you into those skinny jeans not just losing weight.
If exercise is something that you are dreading or just the thought of it makes your hair stand on end, then I suggest that you just start walking. I want to encourage you to walk in the morning before work, during your lunch time if you work in an area where that is safe and the weather is nice, and then go for a nice walk before bed.
I wonder how many of you are thinking, “I don’t want to go walk before work.” “I don’t want to exercise before work.” Well if you’re serious about losing weight, then you’re going to have to exercise. This is where you are going to schedule your workout time on your calendar.
How are you going to get in a walk early in the morning especially if it’s too early to go outside and do your walking? Well there are a couple of different ways that you can get your walking in.
First, you can go online and go to YouTube and type in walking exercise. You are going to see a whole list of walking exercise videos that you can do in your home. I am a huge fan of Leslie Sansone. I have a number of her walking videos and I just love her. I really like her personality and that she’s always so positive when she’s doing her walks. The people who walk in the videos with her have very good interaction with her and a lot of them are the same women who have been in her videos from years ago. It can make you feel like you know them and you also to see if any of them have changes in their weight. Maybe they stay the same, maybe they were heavier in one video and now they are thinner. I totally recommend “Walk Away the Pounds” with Leslie Sansone when it comes to looking for an indoor walking program.
Second, there’s the treadmill to use for your in-home walking program. How many of you have a treadmill and it has laundry hanging on it? Wet towels or drying on it? Could it be in the garage propped up against the wall and now it’s just totally covered in dust? If you have one of these amazing machines then dig it out and dust it off. Put it where it’s in front of a TV and use it. Walk while you are watching a favorite TV show. Take advantage of that time that you would normally be sitting on your butt and move while you watch your favorite show. You are doing two things at one time! You are being entertained while you are watching your favorite show, and you are also using that time to get yourself in shape. During that time when you’re watching your favorite show you don’t have to go all out like an Olympian, just get up and walk at a very easy pace.
So let’s just start with walking to get you started moving. It’s one of the healthiest forms of exercise that is available to you and almost all of us do this every day with no problems.
Jazzed Tip: Have a very nice pair of walking shoes and very soft comfortable socks.
Walking Calculator: find out how many calories you are burning when you walk!
Benefits of Walking from the Arthritis Foundation
- Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.
- Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
- Walking leads to a longer life. Recent research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.
- Walking lightens mood. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise.
- Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.
- Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain
- Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.
- Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial or joint fluid that circulates as we move. Impact that comes from movement or compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.
- Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.
- Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.
- Walking lowers Alzheimer’s risk. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.
- Walking helps you do more, longer. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.
- My favorite benefit from walking: You can have very creative thinking while you are walking. A lot of people have fantastic ideas when they get up and take a shower, but you can have the same experience while walking.
Stanford researchers found that walking boosts creative inspiration. They examined creativity levels of people while they walked versus while they sat. A person’s creative output increased by an average of 60 percent when walking!
Seasonal Fruits – August
Apricots: are those beautifully orange colored fruits full of beta-carotene and fiber that are one of the first signs of summer. Although dried and canned apricots are available year-round, fresh apricots with a plentiful supply of vitamin C and are in season in North America from May through August.
1 cup = 79 calories
Mango: The mango is a juicy stone fruit belonging to the genus Mangifera, consisting of numerous tropical fruiting trees, cultivated mostly for edible fruit. The majority of these species are found in nature as wild mangoes.
1 cup = 99 calories
Benefits of adding mangoes to your diet:
- Weight loss – Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.
- Eye care – Did you know that mango is rich in vitamin A? One cup of sliced mangoes equals 25% intake of your daily need of vitamin A. Mangoes help in promoting good eye sight, fights dry eyes and also prevent night blindness.
- Heat stroke –When the sun is bogging you down this summer, just chop of a mango in a juicer; add a little water and a tbsp of sugar free or honey. This juice will instantly cool you down and prevent heat stroke.
Seasonal Veggies – August
Radishes: The radish is an edible root vegetable of the Brassicaceae family that was domesticated in Europe in pre-Roman times. Radishes are grown and consumed throughout the world, being mostly eaten raw as a crunchy salad vegetable.
1 medium radish = 1 calorie.
Green Onion: Scallion, green onion, and spring onion, are colloquial names for various Allium species. All of the Allium have hollow green leaves, but these are used while they lack a fully developed root bulb.
1 medium = 5 calories
Get Jazzed about Your Day!!!
- Add walking to your daily activities.
- Boost your creativity by walking.
- Add green onions, mangoes, radishes and apricots to your diet.
- Enjoy “I’m Walking” by Ricky Nelson