Walker Talk

Finally Wedding Photos

2008-10-18T10:11:00.004-05:00

Finally the payoff of all this working out. I didn't go frumpy and was quite pleased with the dress I chose. The bride of course was beautiful and my son was as dashing as ever. I want to share with you the photos from the much anticipated wedding. My son is married to a wonderful gal and I look forward to watching them grow together.

Walker Talk in Race for the Cure

2008-06-04T10:54:00.006-05:00

Dear Walker Talk Readers,

I recently accepted the challenge to raise funds to support the Komen North Texas Race for the Cure® on June 7, 2008 in the fight against breast cancer. One in eight women will be stricken with breast cancer in her lifetime and the more we raise, the more the North Texas Affiliate of Susan G. Komen for the Cure can give back to fund vital breast cancer education, screening and treatment programs in our own community and support the national search for a cure.

Click here to visit my personal page and pledge your support.

Please join me in the fight by pledging in support of my participation in the Race or contributing generously to the Komen North Texas Race for the Cure®. Your tax-deductible contribution will fund innovative outreach and awareness programs for medically underserved communities in North Texas and national breast cancer research. It is faster and easier than ever to support this great cause - you can make a donationonline by simply clicking on the link in this message. Whatever you can give will help! I truly appreciate your support and will keep you posted on my progress.

Thank you so much for your time and support in the fight against breast cancer! Together, we can save lives!

Sincerely,

Debo Hobo

Top 10 Tips to Feel Good In Your Swimsuit

2008-05-07T12:00:00.007-05:00

I found out about this video from Imaginary Diva and I really wanted to share it with you all. Let me know what you think. Is it helpful?

Do you have a poor self image?

2008-04-25T11:40:00.012-05:00

I know I am losing weight, the scale and the photos tell me so. But sometimes when I look in the mirror I still see the same over weight girl I saw four month ago. Co-workers and some family members tell me I am a "skinny-Minnie" but I am having a hard time registering that. I sense that I have beaten myself up for so long about being 'fat' that I am still holding onto the 'I am so fat mentality'.

Now what's a girl to do? I am going to have to research this and figure out how to reverse this poor self image faze I am going through. And if I have a poor self image does that mean I have a low self esteem. Are the two intertwined?

Heres some info I found on wikipedia:
A person's self image is the mental picture, generally of a kind that is quite resistant to change, that depicts not only details that are potentially available to objective investigation by others (height, weight, hair color, sex, I.Q. score, is this person double-jointed, etc.), but also items that have been learned by that person about himself or herself, either from personal experiences or by internalizing the judgments of others. Those items include the answers to such questions as:

Am I thin?
Am I fat?
Am I attractive?
Am I weak?
Am I strong?
Am I intelligent?
Am I stupid?
Am I a good person?
Am I a bad person?
Am I masculine?
Am I feminine?
Am I likable?

What do you think? I am going to have to walk this evening and think about this one?

Top 10 Most Hazardous Foods~ Eat at Your Own Risk

2008-04-16T07:42:00.010-05:00

Eat these foods at your own risk. Be sure the establishment from which you procure your food is a clean and reputable distributor and service provider.

When you think of “dangerous” food, it probably conjures up images of eating slugs and bugs on “Survivor.” But most of the estimated 76 million Americans who experience food borne illnesses each year are sickened by nothing more exotic than fruit, vegetables, grilled chicken or coleslaw at a summer picnic.

Alfalfa Sprouts
The danger: “Sprouts are at the top of the list when it comes to potential problems,” says Michael Doyle, Ph.D., director of the Center for Food Safety at the University of Georgia. “The conditions for producing sprouts promote the growth of harmful bacteria.” In order to grow sprouts, the seeds are soaked and kept moist—a prime breeding ground for bacteria (salmonella is the most common illness associated with sprouts).

The safer solution: While Doyle reports that some researchers are looking at ways to test the water in which sprouts are grown in order to identify batches that are contaminated, it is not yet a foolproof system, and recalls and illness outbreaks are still common. Growing sprouts yourself at home is also no guarantee of safety—the same conditions that breed bacteria in commercial sprouts can exist no matter how careful you are. Washing sprouts does not clean away harmful bacteria, so the only way to guarantee safety is to cook them. “Unfortunately, when you cook them, they pretty much disappear,” says Ruth Frechman, R.D., a spokesperson for the American Dietetic Association, who nonetheless mixes sprouts into cooked soups and stir-fries

Cantaloupe
The danger: A recent recall of cantaloupe imported from Honduras because of salmonella contamination has focused attention on the melon. The rind that encases the fruit may harbor the bacteria, but it is easily transferred to the edible flesh inside once it’s cut up.

The safer solution: Doyle reports that some producers treat the exterior of melons with steam to kill the bacteria without affecting the inside of the fruit. But there’s no way to know if you are getting one of these treated melons. Washing the skin may help, but with so many cracks and crevices in the rind, it’s not necessarily an effective solution. You can be careful with the way cut-up cantaloupe is stored (at home or at the store). “Harmful bacteria can thrive and multiply at room temperature,” say Doyle, so he recommends steering clear of any cut fruit that isn’t kept refrigerated.

Salad Bar Fixings
The danger: It may be the ultimate in convenience to swing by the salad bar and choose from a wide array of ingredients that are all chopped up and ready to mix into a customized meal. But letting someone else do all the prep work can result in some unhealthy surprises. “The biggest factors contributing to potentially unsafe salad bar food are foods that aren’t kept hot or cold enough, handling of food by workers with poor hygiene, and refilling partially used containers of perishable food with fresh food,” says Doyle.

The safer solution: Be sure your salad bar food is kept at the proper temps (cold food kept cold, hot ones heated sufficiently), that workers practice safe food handling, and that enough people buy food there to keep the supplies fresh. Also, Frechman cautions against salad bars that don’t have a “sneeze guard” to protect the food from airborne bacteria.

Read about the other Top 10 Most Hazardous Foods by Sally Wadyka

College student loses 120lbs in 11 months

2008-04-07T11:30:00.003-05:00

Nike+ Sneakers will give you the Jalk of your life

2008-04-03T13:22:00.007-05:00

I have been meaning to get back here and post but, I am so active now I simply didn't have the time. I'm not sure if let you all know that I am now a trainer at the gym I have been working out at. I coach a class at 5am Monday thru Friday. I have to say it is the best way to workout. We rely on one another to stay motivated.

On the weekends and in the evenings I still walk, but more often what I like to call 'jalking'. You know what that is. You walk a little, and then jog a little. I like to set my goals by the lamp post. I tell myself not to stop running until I've made it to the third post or the tenth mailbox. It is a fun way to get my cardio done.

I recently added another tool to my exercise arsenal-Nike+ Sneakers. Nike+ sneakers and their workout tracking system have reenergized my 'jalking'.

Here's how it works. You get the Nike+ Sensor and the Nike+ Sneakers you sync up the sneakers with your IPod and start 'jalking', walking, or running and the sensor sends the data to your IPod. You can wait until the end of your workout to see how far you have gone, how many feet per minute and you can even see at a glance how many calories you burned while doing it. You don’t have to wait until you are done working out to get this data though. All you have to do is press the center button on you IPod and a voice will come on and tell you your real time progress.

But get this; the best part is at the end of your workout a major professional athlete will speak to you and give you those words of encouragement. I had my longest work out ever on Sunday and Tiger Woods’ voice came on and gave me positive feedback. How cool is that?

Well, if you don't have an IPod yet be sure to pick one up, add to that your Nike+ Sneakers and sensor and you are in for the 'jalk', walk or run of your life.

Thanks for walking with me and keep up the great work!

The Proof is in the Photos

2008-03-17T12:42:00.006-05:00

It has been two and a half month since I embarked on this weight loss-body firming endeavor. Here are some photos to show off my progress. Although I have a ways to go I am well on my way to meeting my goals.

These photos were taken at work. I was my 44th Birthday!! Yeah!!!

Next time I'll don the outfit I was wering in the original photo. That will give a better perspective as to how well I really am doing.

An Organic Birthday Celebration!

2008-03-13T09:16:00.011-05:00

It's my Birthday today and I want to have my cake and eat it too. In order to keep on track with my weightloss & body resculpt mission I am looking for an organic cake this year.

I found this one online at The Organic Chocolate Cake Company. The chocolate lover’s birthday cake, highlighted with pure edible gold or silver, and dusted with organic fair trade cocoa or our own organic icing sugar. Sugar plaques, hearts and stars on gold or silver wire, and other designs, are generally included in the price. These can be hand painted with food colouring to display names, dates etc. All cakes come with cake boards and boxes.

It looks so yummy!!! But no time to have it delivered. Oh well perhaps next year I'll plan ahead.

Eat Like Your Grandparents Did-Day 3

2008-03-07T12:15:00.009-06:00

Say Good-bye to the Overprocessed Foodlike Substances Your Grandparents Wouldn’t Recognize

How can you tell if a food is green? There’s a quick trick lots of folks are talking about today. Ask yourself, “Would my grandmother (or for some of us, great-grandmother) recognize this thing as actual food?"

This step is about giving your health a boost by avoiding products that your grandmother would not recognize as food. Sure Nana knew what the heck chicken was, but would she have recognized nuggets of poultry bits infused with chickeny flavor? She may have enjoyed a bit of farm-fresh cheese, but would she recognize a block of yellow dairylike stuff intended to be nuked into a second life of dip?
Would anything in a plastic tube be considered food by grandmère?

For more on this post and how to green your diet in 30 days read more here...

Food Quality, Not Food Quantity-Day 2

2008-03-03T14:19:00.013-06:00

3 Ways to Save on the Healthiest Foods
The biggest cpmplaint against organic food is that — organic foods cost more. Here are three suggestions for ways to make room in your budget for the most healthful real food you can find.

1. Cut back on expensive overprocessed foods that don’t pack the nutritional punch per penny that real foods do.

2. Put your money where it matters. From the money you saved on #1, splurge on the important substitutions: wild salmon instead of farm-raised, organic coffee instead of the pesticide-laden regular stuff, the perfect locally grown tomato instead of the tasteless kind. On a nutrition per serving basis, it’s actually a very, very good dollar deal.

3. Get back into the kitchem-reaquaint yourself with your stove. Foods prepared at home cost less than carry-out or processed foods. Often, you’ll spend less time making dinner than you would have spent in line waiting for a carry out order.

For more on this post and how to green your diet in 30 days

Thirty Days of Organic Eating- Day1

2008-02-29T12:06:00.021-06:00

5 Key Benefits of an Organic Diet
Pour a glass of wine? Bet that's the first time you've seen that "step one" on a diet plan.

Relax, and if wine is your thing, pour a glass and enjoy. You’re about to embark on a delicious and revolutionary way of thinking about the food you eat and the way you buy it. You’ll enjoy the discovery of gorgeously fresh, simple and healthy foods and ingredients which will make delicious dining as good for you as it is for the planet.

Here are 5 main benefits for you:

1. It rids your diet of over-processed, over-packaged, additive-laced, pesticide-sprayed food-like substances.

2. It replaces that junk with real, "whole" foods, deliciously and simply prepared.

3. It helps you ditch the faux foods, franken foods(a genetically altered food, especially a fruit or vegetable.) and fast foods that now make up so much of the American diet.

4. It causes you to fall in love with foods that are safe for you and sustainable for the planet.

5. It helps you to feel great and eat well. Eating green and organic is the fastest-growing food trend today. It’s morphed from grass-roots to mainstream and is fast changing old ideas about what to eat. New recipes, new cookbooks, and new restaurants featuring these kinds of foods are arriving every day.

Most wine is good for you in moderation provided you don't have substance abuse issues. Organic and biodynamic wines beccoming more widely available. Red wine has resveratrol an important antioxidant.

For more on this post and how to green your diet in 30 days

MADD Launches UMADD Website

2008-02-29T10:28:00.007-06:00

Salt is good for you?

2008-02-27T09:10:00.013-06:00

Go to you cupboard and take out your container of salt. More than likely there are two very distinctive items on the label. One is a well know logo the other is most often over looked.

The distinctive logo that is probably on your salt is of a little girl holding an umbrella in the rain. Am I right? The other most often over looked item is the word IODIZED. I mean we don't say "Pass me the iodized salt please." Do we? Or "That comment was like rubbing iodized salt in the wound."

We do however hear that salt is bad for us. And of course too much of a good thing is always bad. But in moderation as in all things salt; iodized salt that is, is not only tasty but is is an important part of preventive medicine.

Iodised salt is table salt mixed with a minute amount of potassium iodide, sodium iodide or iodate, is used to help reduce the chance of iodine deficiency in humans. Iodine deficiency commonly leads to thyroid gland problems, specifically endemic goiter. Endemic goiter is a disease characterized by a swelling of the thyroid gland, usually resulting in a bulbous protrusion on the neck. While only tiny quantities of iodine are required in a diet to prevent goiter, the United States Food and Drug Administration recommends 150 microgrammes of iodine per day for both men and women, and there are many places around the world where natural levels of iodine in the soil are low and the iodine is not taken up by vegetables.

Today, iodized salt is more common in the United States, Australia and New Zealand than in Britain.

In the U.S. in the early 20th century, goiter was especially prevalent in the region around the Great Lakes and the Pacific Northwest. Goiter began receiving serious attention as a result of the World War I draft pointing to the problem in Northern Michigan and Wisconsin. At this time, many men were disqualified from military service as a result of the public health problem. This raised questions beyond the ability of these men to serve in the war. Many asked: if they could not do this, how useful were they in everyday civilian life?

David Murray Cowie pioneered the salt iodation process in America. A professor of pediatrics at the University of Michigan, Cowie was concerned about the widespread problem of goiter in Michigan (nicknamed the "goiter belt" of America). Aware of the Swiss process of adding sodium iodide or potassium iodide to table and cooking salt, Cowie decided that a simple way to address the problem of iodine deficiency would be to merely implement the Swiss solution in America. He had noted that adding iodine to aquatic environments in the Pacific Northwest seemed to decrease the incidence of goiter among fish species. Public opinion also supported his effort in that "important discoveries of vitamins and their roles in food nutrition" were happening during the period. Cowie appealed to the Michigan State Medical Society, a "productive group which concerned itself with the search for answers to difficult medical questions pertaining to the health of the state's residents". Read more...

Heart-healthy Whole Grains

2008-02-21T08:02:00.031-06:00

Cutting calories helps people lose weight, but doing so by filling up on whole grains may be particularly heart-healthy, new research suggests.

In a study of obese adults at risk of heart disease, researchers found that those who trimmed calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C-reactive protein or CRP.

CRP is a marker of chronic, low-level inflammation in the blood vessels, and both abdominal fat and CRP, in excess, are linked to heart attack and stroke. In contrast, dieters in the study who mainly ate refined grains, like white bread, were able to lose weight, but they trimmed less fat from the middle and showed no change in CRP .

So if you are still on the NO CARB kick you may want to rethink your strategy. Because carbohydrates are one of three macronutrients that provide the body with energy (protein and fats being the other two). The chemical compounds in carbohydrates are found in both simple and complex forms, and in order for the body to use carbohydrates for energy, food must undergo digestion, absorption, and glycolysis. It is recommended that 55 to 60 percent of caloric intake come from carbohydrates. Take a moment to explore Carbohydrates and their importance to your nutrition and well being.

Read and get more facts about how Whole grains help deflate belly rolls

Image Source: Health Castle

Fatten Your Wallet Not Your Buttocks

2008-02-20T11:38:00.026-06:00

It seems like everytime I turn around at my job we are celebrating something. "Congratulations on finishing such and such project ahead of shcedule, have a piece of cake" or "It so and so's birthday let's have a potluck spread." Then everyone brings to most unhealthy and fattening dish they can imagine and the buffet sits in the breakroom for hours while we make the multipule trips to replinish our plates. After all it's impolite not to try a little bit of everything. And this plays out over and over again for every accomplishement, birthday, job realted anniversary etc.

Stop the madness! Here are some easy tips to help us stave off the workplace weightgain:

Indulge without guilt.Let’s face it, sometimes dessert is just too hard to pass up. The key is everything in moderation. Have one piece of birthday cake. When finished, throw out the fork and plate and just walk away.

Brown-bag it.Packing your lunch will not only help you to control your nutrition and portions – it’ll also fatten your wallet, instead of your tummy.

Drink and be merry.We all get a little stir-crazy at work and sometimes we turn to food for distraction. In fact, 69 percent of workers snack at least once per day, 37 percent say they snack at least twice per day, and 12 percent snack at least three times per day. Instead of munching on snacks to ease your boredom (or stress), try drinking some water. Not only will it curb your appetite, it will save you many an unwanted calorie.

Stock the shelves.Of those workers who snack during the workday, more than one-third (38 percent) say they eat more unhealthy snacks in the office than at home. An additional 20 percent say fruits or vegetables aren’t included in their snacks during the workweek. Pack your office drawers with healthy, filling snacks, so it will be easier to elude comfort food temptations on chilly days.

Find more tips on how to stop Gaining Weight in the Workplace

Was Jack Sprat Really Healthy?

2008-02-14T09:14:00.020-06:00

My guy friend is thinner than a rail and I as you know am not. We sometimes look like Jack Sprat and his wife. I workout a minimum of six days a week he none. My eating habbits are much better than his as I eat well balanced meals and drink the daily requirements of water etc. He grabs something on the go or eats in the workplace cafateria consuming a bare minimum of veggies and barely drinks water. But he is thinner than I so surely he must be healthier as well. Right? Not neccessarily. According to the medical journals eventhough his visible waist size may be much smaller than mine he could very well be at a greater risk for heart attack.

In research published in the medical journal Lancet, doctors concluded that a person's waist measurement is a more accurate forecaster of heart attacks than the body mass index (BMI). The National Institutes of Health (NIH) have set a waist measurement cutoff point at above 35 inches for women and 40 inches for men—no matter how much you actually weigh—as an unhealthy sign of excess visceral fat, the dangerous hidden fat that surrounds vital organs deep inside your body.

Another measurement that is slightly more targeted to belly fat is the waist-to-hip ratio, which reflects the concentration of fat around your belly as opposed to around your hips or thighs. Analyzing data from 27,000 people in 52 countries, scientists found that heart attack sufferers had similar BMIs, but higher waist-to-hip ratios, than those who'd never had a heart attack.

Measuring Your Waist: Two Ways

The waist-to-hip ratio compares the measurement of the narrowest part of your waist to the broadest section of your hips. Your waist measurement should be taken in the spot that falls between the ribcage and the hipbone as viewed from the front.

Your hip measurement is truest if you turn sideways to the mirror and make sure you incorporate your derriere in the measurement. Now, divide your waist measurement by your hip measurement. For example, a woman with a 30-inch waist and 37-inch hips has a waist/hip ratio of 0.7.

According to the Centers for Disease Control and Prevention, a healthy waist-to-hip ratio for women should not exceed 0.8.

Measuring Visceral Fat: High Tech Methods
As we understand more about visceral fat and the various chronic—even deadly—diseases it can cause, researchers are developing increasingly more accurate, and expensive, ways to measure it. The latest test (as of December 2007), is one that detects levels of a protein called RBP4 (retinol binding protein 4), which is produced in higher quantities in visceral fat compared with subcutaneous fat (the kind of fat you can see on your body when you "pinch an inch.").

In overweight people, blood levels of RBP4 are double or triple the amount compared with normal-weight people. But other tests are used, including: CT (CAT) Scan MRI Sonogram/Ultrasound DXA

The scary part is that you don't have to be overweight to have too much visceral fat inside your body, putting your health at risk. This understanding is relatively new, and describes those who are thin on the outside but have excess fat on the inside.

It's hard to imagine that one could be thin and fat at the same time, but Jimmy Bell, PhD, a professor of molecular imaging at Imperial College, London, has shown that it is possible. Dr. Bell and his team have been using MRI machines to scan nearly 800 people in an effort to produce what they call "fat maps."

His findings will surprise you: About 45 percent of the thin women and 65 percent of the slim men he tested carried excess visceral fat. Because the Flat Belly Diet is designed to help you reduce levels of dangerous belly fat, you can follow it even if you don't need to lose pounds.

Portionsof this article were taken from MSN

So keep an eye on your wasitline and those of your loved ones. Eventhough they may be thin in this case thin may not equal healthy or safe from heart attack.

Happy Valentine's Day

How Strong Are You Really?

2008-02-12T12:05:00.009-06:00

Assess Your Muscular Strength

When I was a kid I could do "man style" push ups at the drop of a hat. I looked forward to the President's Fitness Challenge every year and excelled at it. Over the years though the muscles needed to perform a full push-up have weakened and quite frankly it is rather embarassing that I fall staight to the floor when I attempt to perform one. I can however perform the female version of the excercise and rank in the 'fair' category.

Push-ups are an excellent indicator of your muscular strength. Try performing this Strength Accessment Test to determine your muscular strength.

Men and women will perform this test differently: Men will assume the full-body pushup position, with hands shoulder-width apart, back straight, toes on the ground. Women, meanwhile, will perform a "knees pushup"—identical to the men's in the upper body, but abbreviated below so that their knees are on the ground.

Once the basic set-up is mastered, simply perform as many pushups as possible in two minutes, keeping the back straight and, lowering the body until the chin touches the ground. Don’t let the stomach touch, though. On the way up, be sure to completely straighten the arms—bending them so that only half a pushup is performed is not allowed.

Once the two minutes are up, you’ll want to record your score and see how you’ve done. It’s a bit complex, as age and gender affect the evaluation.

Data Source:U.S. Department of Health and Human Services

I'm losing it! Thanks to my sister.

2008-02-08T19:37:00.002-06:00

My walking steps have slacked off so much lately that you may have noticed I removed the Walker Tracker widget. The reason for my dwindling steps is a very good one actually. I've been hitting the gym with my sister-in-law every morning at 5am and working out ever so diligently. I even bought a mini-trampaline to go along with my in-home palates machine.

As you may recall I spoke about my sister-in-law who is a certified personal trainer in a previous post here and here. Michelle Freeman is one of the best motivators I have had the pleasure to workout with. You can read moreabout her at Life Plus Fitness . She has created a program called LaFemme Physique. It is a wonderful online support system for women on the weighloss journey. One of the best ways to stay motivated as you know is to belong to a group where you have a partnership with the trainer and fellow team members.

Michelle's one on one training technique and exercise program is teaching me how to perform strength training exercises correctly with the correct amount of weights and equipment. She instills the knowledge that proper form, correct weight resistance and consistant cardio work are some of the keys to healthy weight loss. This combined with healthy organic whole foods has brought me to the setting and acheivement of many milestones.

I lost 3 inches off of my mid-section in a matter of thirty days. I honestly believe this is the result of much hard work, my ever vigilant sister and a fantastic product call Isagenix. Isagenix is a total body cleanser that flushes the toxins that are stored in the body so that fat burn can take place.

I am not giving up walking, not a chance. When the spring warmth returns I'll hit the streets and resume my step count along with the work I do in the gym. Until then please continue to read my posts about my weight loss accomplishments and know that I will be posting an updated photo very shortly.

Yoga for your feet

2008-02-04T14:50:00.001-06:00

This video demonstrates Yoga moves for your feet. Happy feet are walking feet. So keep your feet happy and strong by trying some of these Yoga steps.

Walker Talk South Park Avatar

2008-02-02T10:14:00.000-06:00

Have you ever wondered what you would look like if you lived in South Park? Now you can create your own South Park avatar using the program I found out about at Shop Dog Diaries. It's simple, just go to South Park Studio and click on the items that suit your personality, alter ego or desired physique. Once you are done take a screen shot and paste it into a program on your computer such as 'Paint', cut out your avatar and save it as a .jpg file.

Healthy Chocolate?

2008-01-31T16:41:00.000-06:00

Valentine's Day is upon us and with it hopefully comes all the yummy chocolate treats. I don't want to be distracted from my goal and Iam sure you don't either. I went online and entered 'healthy chocolate' in the search engine.

I found the Healthy Chocolate Lifestyle. According to the site their chocolate which is the Xoçai™ Omega Bar™ has a minimum of 200mg of DHA and EPA per 34-gram bar. It is an excellent source of Omega-3 and promotes the necessary balance of essential fatty acids through the Açaí Berry, flaxseed and a patented, plant-based, encapsulated Omega-3.

These dark chocolate wonders have the essence of orange, and the power of Omega 3! The Xocai Omega Bars provide your body with the essential fatty acids for preventative and better health during every stage of your life! Also, with over 8,840 ORAC you will be getting HUGE levels of antioxidants in every chocolate bar.

Sounds like it may be worth a try.

Don't have to be a SuperStar! for Cosmo Cover

2008-01-24T14:48:00.000-06:00

I just had to share this with you. Have fun with it!

Create Fake Magazine Covers with your own picture at MagMyPic.com

Subscribe to Cosmopolitan Magazine at a 63% discount!

Take Your Walking to the Next Level

2008-01-22T15:13:00.000-06:00

You're already fitness walking several times a week—great! Ready to step it up a bit? There are several ways to turn walks into workouts without significantly breaking stride. They just involve a little creativity and walking outside of the box, as it were. A few simple techniques can help maximize the benefits of your walk and make it more of an overall body workout.

Try these:

Head for the Hills
To increase body toning, cardiovascular fitness, and calorie burn, walk uphill. Sound daunting? Listen to this: "As a gauge, each 500 feet of elevation gain you walk will feel like one additional mile." Now that's making a difference!

Enter an Event
Consider this a morale booster if nothing else. Register for a 5K or 10K a couple of months in advance and then train for it. Start by setting a goal for how fast you want to complete the course. Set up your training schedule to help you accomplish your objective. Be consistent in your walking workouts. Reward yourself as you train to help you keep focused on the event. Read more

My goal this year is to be able to jog 3 miles by October. I am training through my walking as well as my workouts on the treadmill at the gym.

Staying Motivated to Walk Another Day

2008-01-09T09:24:00.001-06:00

One of the best ways to stay motivated to walk is to include others. Ask family members, friends, and coworkers to join you. Join a walking group or club, or walk a dog every day. Here is a list of other tips you can try:

*Buy a pedometer! A pedometer counts how many steps you take. The first time you wear it, count how many steps you normally take in a day.

*Wear your pedometer every day and set a goal for increasing that number of steps each day . Try to start with an increase of 2,000 steps a day and work toward 10,000.

*Track you steps to see your progress. I use WalkerTracker.com (to your right)

*Get others to join you and set goals as a group.

*Fit a walk in wherever you can. Instead of watching TV or going out to eat, go out for a walk.

*If the weather is bad, take comfortable shoes to the mall and walk several laps inside.

*Walk to the grocery store, medical appointments, work, school, or shopping areas.

*Walk around your neighborhood or around a park.

*Schedule walks on your daily calendar. I call mine VIP meetings becuase that is what time spent on me with me is.

*Wear comfortable shoes and socks that cushion your feet.

*Drink plenty of water. Take a water bottle with you when you walk.

*Be safe and know your surroundings. Walk in a well-lighted, safe place. Carry a cell phone for emergencies.

*Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.

*Set a goal to participate in an organized fitness walk.

The biggest one on this list for me is making sure my socks are thick enough. Somedays my little toes are a bit sore but I don't let that stop me from getting out there.

I hope these tips are helpful to you. Are you walking with me? Let me know in the comments.

Feet don’t fail me now!

2008-01-03T10:40:00.000-06:00

I have been giving my dogs (feet) a rest over the holiday due to inflamed plantar fasciitis and extreme cold weather. Never fear though I have been working out none the less. I’m not sure if I mentioned my sister (in-law) is a Personal Trainer at a women only gym across the street from where I live. Whelp she is! Yippy for me. I have been getting up and at ‘em at 5am every morning.

My routine includes time on the Sprit Treadmill performing interval training and floor exercise with medicine ball and palates ball focusing on a different muscle group each day. Then the best part of this 45 minute work out is the time I spend in the Infrared Heat Therapy Rooms. She heats the room up to about 120 degrees and I sit in there for 15 minutes with a 32 oz bottle of cold water and by the time I come out I am dripping in sweat and all the water has been drunk. My sister tells me that if I spent just 45 minutes in the chamber I could burn up to 600 calories. I am definitely going to have to figure out how to fit that extra time into my schedule. “Boss I’ll be to work late”

I just wanted to update you with what I have been up to. I am still walking a little bit but I have got to stay off the hard pavement and cold ground for a while. So don’t take your pedometer off, I still have mine on, check my step log in the widget to right. I’ll be back next week with another update post.

Have your steps suffered from the weather or an injury? What other types of exercise are you involved in?

Wouldn't you like to know how to prevent your body from aging badly?

2007-12-27T10:57:00.000-06:00

Wouldn't you like to know how to prevent your body from aging badly? The original YOU book showed how bodies work in general, and You: On A Diet: The Owner's Manual for Waist Management explained how bodies lose weight and stay fit.

Now in You: Staying Young: The Owner's Manual for Extending Your Warranty (You), Drs. Michael Roizen and Mehmet Oz illuminate the mysterious mechanisms with a lively metaphor -- the modern city. What differentiates a vibrant and thriving city that ages gracefully from one that is worn down and rusted out? Despite genetic differences, which are like the geography upon which the city is built, cities age differently because of the way residents treat their education system (stem cells), power plants (mitochondria), electrical grids (brains), transportation routes (blood vessels), and landfills (fat). You -- as mayor, resident, and street cleaner -- have the power to balance your biological budget to ensure a life that's both long and strong. Thankfully, just as cities can invest in renewal and improving their repair processes, so can you

It was such a gorgeous day for a walk on Monday

2007-12-27T09:57:00.000-06:00

It was such a gorgeous day for a walk on Monday. With all the last minute holiday running around I did by the end of the night my pedometer said well over 17K steps. Now that totally amazed me. My dogs (feet) however felt like they were on fire. That should explain the dramatic decrease in steps over the last couple of days. But, as always I have to stay focused and move past minor set back to stay on track.

My beloved guy friend gifted me with a fancy IPod Nano (8GB) for Christmas. I have always wanted one and last night I downloaded the audio book YOU: On a Walk by Michael F. Roizen and Mehmet C. Oz. The book includes two 30-minute walking routines with both informative and encouraging dialogue sprinkled throughout from both doctors.

I look forward to walking with my IPod as the FM radio on my pedometer does not work so well up on the ridge when I am walking.

Whelp! I hope you are still walking with me. How was your holiday?

Win $250 Courtesy Saphrym dot Com

2007-12-24T08:31:00.000-06:00

I'm not a dieter per se but I am as you know on a very specific weight loss mission. Accomplishing that mission involves walking and watching what I eat. I developed this blog as a support system to achieve my weight loss goal. And in do that I have had the pleasure of reading many well written and informative blogs in a short period of time.

The blog I am going to tell you about today is titled Saphrym.com and Saphrym publishes post that touch on many different topics. Topics ranging from Marketing, Teaching, Fatherhood, Reading, Thinking and more. Of course the topic that peeked my interest the most is the Dieter. Saphrym.com has 97 posts related to that topic; the most out of all his topics. After reading his Dieter's History page you will understand his motivation, thought processes, goals and techniques as well as tips on how he ultimately lost over 60lbs in 4 months. Publicly broadcasting your goals, any goals but particularly a weight loss goal is not an easy thing and it does come with its share of angry criticism but Saphrym shares his opinion on that in a post titled Do Not Be Discouraged.

Win $250 and 1000 EntreCard Credits-Saphrym.com is running a contest from now until February 27Th, 2008( which is his daughter's b-day). He will be randomly drawing a lucky winner's name to win $250 dollars, gosh I could use that to help pay for this upcoming wedding. The winner will also win 1000 EntreCard credits which equates to free advertising for the lucky winner's blog basically.

This post is my official entry into the contest. I hope you enter as well. After all the holiday shopping is said and done I'm sure the $250 will come in handy. If you don't already have a EntreCard, go here to sign up for one. EntreCard is the new online business card program. You earn free advertising credits every time you drop your card at other blogs you visit. You spend the credits to advertise on blogs that you think will send trafic to your blog. EntreCard is the newest way to earn free blog traffic.

Good Luck!

I was in the right place at the right time

2007-12-22T09:03:00.000-06:00

Yesterday I picked the perfect time to take my evening walk. Well it is really not a choice when I go in the evening right now with the shorter days and all. But just get a look at what I was greeted with as I came over the ridge. Thank goodness for camera phones! Isn't it just gorgeous? The sun was setting just as I was coming around the ridge, then it slipped away behind the houses as I rounded the bend. It sure was a treat that put a definite pep in my step. I made 10015 steps yesterday just hit goal, this view kept me in stride though.

What are some of the great scenic views you witness while walking? Are you still walking with me?

Potatoes are not the enemy

2007-12-21T10:34:00.000-06:00

I invited myself over to my brother's house for dinner. His new wife is a personal trainer and has been helping me with a dietary plan that in conjunction with my walking will help shed these extra pounds. She recommended that I focus on my protein and vegetable intake and to avoid the simple non-beneficial carbohydrates. So imagine my dismay when on my plate was two pieces of deliciously seasoned organic free range chicken and about a 1/2 cup of roasted potatoes. Potatoes! That's a NO-NO! Isn't it?

I ate them of course and they were yummy, lightly seasoned with olive oil and fresh herbs. Yummy! Turns out potatoes are packed with heart-healthy vitamin C, potassium, and phenols like quercetin, and a significant source of chlorogenic acid, shown in some studies to defend against liver cancer.

Now, although many of the diets today are reporting potatoes to be a complete no-no. And, yes, you may want to cut back if you're concerned about blood sugar spikes. Just keep in mind that potatoes are also chock-full of over 30 phytochemicals and vitamins. A good portion to have is half of a baked potato with the skin on, so you benefit from the fiber, drizzle it with a little olive oil, salsa or a pepper relish on top to healthfully balance the glycemic load while still boosting the flavor.

So you see in moderation I can still enjoy a comfort food such as potatoes on occasion. I'll make sure to do some walking afterwards just as an added precaution against weight gain.

What do you think? Will you add potatoes back to your menu in moderation? Are you still walking with me?

Image source: cuorhome

Dealing with Plantar Fasciitis-a walkers' nightmare

2007-12-18T08:21:00.000-06:00

Ouch! That hurts when I do that! Plantar Faciitis can be painful and lead to more serious issues if not treated properly. After visiting my orthopedist he provided me with gel heel cups which when inserted in my shoes feel like I am walking on squishy clouds. I also completed a few weeks of physical therapy to learn how to properly stretch the muscles and ligaments in my calves and from my heel to toes. I still experience some pain but not as much as I once did. A twinge or two has occurred sometimes about halfway through my walk and I take a moment to stop stretch and refocus on good posture and walking technique. Although this is most often considered a sports injury it can also be caused if you are over weight. There are some causes listed below and I fall under all of them so this weightloss mission I am on will serve to help rid me of this injury as well.

What is plantar fasciitis?
Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.

What causes plantar fasciitis?
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

*Your feet roll inward too much when you walk (excessive pronation).
*You have high arches or flat feet.
*You walk, stand, or run for long periods of time, especially on hard surfaces.
*You are overweight.
*You wear shoes that don't fit well or are worn out.
*You have tight Achilles tendons or calf muscles.

How is it treated?
No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

*Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
*To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
*Do calf stretches and towel stretches several times a day, especially when you first get up in the morning.
*Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics). Use them in both shoes, even if only one foot hurts.

For more information on this and other sports injury visit WebMD.com

Just like my famed Cowboys

2007-12-17T11:42:00.000-06:00

Just like my famed Cowboys I had a defeating weekend. Saturday I was lazy from a Friday Christmas party and Sunday I was still lazy due to all day football games. Both days afforded me opportunities to walk I just failed to take advantage of them. I mean come on I could have taken out 30-45 min each day to get some fresh air and stretch my legs. Shame on em!

Okay that is off my chest and now I am done beating myself up over this. I know where I went wrong and next weekend I will make it a point to put me and my goals first. The weekends can definitely be a distraction those are after all the two days to get the housework and shopping etc. done.

My plan:
Get up Saturday morning, make a really good pot of coffee and put a cup or two in my travel mug and take it with me on a brisk walk. With it being so cold here now, that will be a great motivator.

How was your weekend? Were you able to stick to your walking routine?

Green Monster Drink

2007-12-16T11:00:00.000-06:00

It is a quick and easy way for me to meet my veggie requirement for the day. Plus I love the look on peoples’ faces when I pour it into a cup at work. Cracks me up every time!

Below is the blend of veggies I am working with. You can of course make all kinds of changes to this recipe. I don’t put it through a juicer rather I use the blender because I don’t want to lose the fiber roughage. I drink a 16oz glass with each meal (3x a day). It is very frothy on top with the smooth juice at the lower half of the glass. This drink truly is delicious and good for you.

Green Monster Drink

1 Spinach bunch
1 cucumber (one cup)
1/2 bunch parsley or cilantro(ten sprigs)
5 stalks of celery (take two of them from the heart)
2 apples- only remove the core and stem-then chop(two cups)
1 pear-only remove the core and stem-then chop(one cup)
1 lemon juiced
2 C water-more for thick, less for thinner consistency

Blend the apple, pear and lemon juice with 1/2c of the water. Liquefy until no longer chunky. Pour into bowl or pitcher.

Blend the cucumber with 1/4c of the water. Liquefy until no longer chunky. Pour into container with previous ingredients.

Blend celery with 1/4c of the water. Liquefy until no longer chunky. Pour into container with previous ingredients.

Blend spinach, parsley or cilantro with remainder of the water until no longer chunky. Pour into the container with previous ingredients.

Cover tightly and refrigerate for up to 2 days.

My strategy was quite simple really

2007-12-14T09:32:00.000-06:00

Due to the monsoon like rains we had here for the last two days my step count has been really, really low. But thanks to a beautiful day and an obtainable goal I managed 12605 steps yesterday.

My strategy was quite simple really, first I put on a hip outfit for work, one that made me feel stunning. A great outfit for some reason make me just want to prance around. Have you ever noticed you get that certain pep in you step when you just know you are cute? I had 5k steps by the time I got home from work last evening.

Today's Plan: I called my sisters who lives 2 1/2 miles up the road and told her I was headed her way. After traipsing though a bit of mud, inhaling an outrages amount of car exhaust from the bustling traffic in the streets and 48 minutes later I was at my destination. I stretched, sat and chatted some then we ran some quick errands. All of this making my daily total a whopping 12605!

I still have a ways to go to get to the 10k average but I am as you can see well on my way. How are you coming along? Are you walking with me?

Not knowing the benefits of walking is no longer an excuse

2007-12-13T08:26:00.000-06:00

Not knowing the benefits of walking is no longer an excuse for not doing it. Studies clearly show that walking will save lives. Rather than sitting in front of the television after work I run in the house and put on the exercise clothes I laid out prior to going to work. I lay the close out before I leave the house in the morning because I know if I even sit down for a second after a day at the office I will more than likely sit there until nine or ten at night when I go to bed. I get my “walkon” within the first 15 mins. of being at home and then I make sure I stay out for at least an hour or four to five thousand step which ever comes first. I also get out early so I don't have to walk in the dark. Do you lay out your workout clothes ahead of time? What tricks do you use to get your “walkon”

This excerpt from the Women's Heart Foundation speaks on the benfits of walking....

Walking at least half an hour, six days a week, can cut mortality rates from heart disease in half.
– Cooper Institute for Aerobics Research.

Cardiovascular disease is a serious health threat. Nearly 5 million Americans suffer from it. One of the safest and most effective ways to improve your cardiovascular fitness is by walking.

Walking is an ideal low impact aerobic exercise. If done regularly, it can reduce the risk of heart disease and cancer, lower total cholesterol, raise healthy HDL cholesterol and lower blood pressure. It can help maintain healthy bones and muscles, stabilize blood sugar, improve immunity and relieve some of the stress in your life. Thousands have realized the physical and psychological benefits of walking. That’s why walking has become one of the most popular ways to stay fit. Another reason is because it—s inexpensive–– all it takes is a little motivation and a comfortable pair of shoes.

According to the Cooper Institute for Aerobics Research, men who walk at least half an hour, six days a week, can cut their mortality rate from heart disease in half, compared with those who are sedentary. Studies show similar heart health benefits for women when they’exercise regularly. Now there’s a good reason to make a lifestyle change!
Womens Heart Foundation

It raining cats and dogs! It has been coming down

2007-12-12T09:02:00.000-06:00

It raining cats and dogs! It has been coming down in buckets for two days now! No powerwalking yesterday but lots of pilates reformer work. I am glad I have this piece of equipment in the house because today is another very rainy day here.

Yoga and pilates are two indoor activities that are great for strengthening muscles, improving flexibility and lowering stress. They're also easy and inexpensive activities that you can do just about anywhere in your house.

Image source

Get more out of your walking program with a pedometer

2007-12-11T00:01:00.000-06:00

Stanford University says
People who start a walking program for their health get more out of it by using a pedometer, a device that counts their steps, a new study shows.

"People who use pedometers increase their physical activity by about 2,000 steps a day, about a mile," said study author Dr. Dena M. Bravata, a senior
research scientist at Stanford University. "They also seem to lower their blood pressure more and lose more weight." Read more...

I wish the weather would cooperate so I could test this theory. I know if I didn't have this internal competition along with posting my daily results I would not be doing as well as I am. So I definitely agree that the pedometer is a primary motivator.

It was drizzling cold rain here yet I walked last evening to try to rack up more steps. The pedometer make sures I walk far enough. Without a pedometer I may have thought that walking up and around the ridge and back was good enough. But with the pedometer I now know that I have to walk it twice in order to come close enough to goal to realize some kind of accomplishment. The pedo don't lie! I am so close to ten thousand I can taste it.
How are your steps coming along? Are you walking with me?

Be your own best coach

2007-12-10T10:24:00.000-06:00

Be your own best coach

An inexpensive scale (not more than $50) and graph paper can halt the steady ballooning of your waistline, say Cornell University researchers. They plotted daily weight readings of 16 women on charts — providing visual feedback that helped their subjects avoid weight gain; 16 others added 6.8 pounds over the same 12-week period. Researcher David Levitsky, PhD, advises: Get on the scale at the same time every day and plot the numbers on graph paper. If you see that the line's moving up, trim some calories.

This is a really good piece of advise, and I encourage you to either grab a piece of graph paper or if you prefer track your progress online by getting this widget and track your progress like I do in my sidebar.

Someone asked me "Why did you broadcast your weight online for all the world to see.?" My answer is the world can see it all over me whether it is in print or not. So, as a form of motivation for me I know I better keep that number moving in the right direction.

What method of weight tracking are you using?

Read More....

Omron HBF-400 Body Fat Monitor and Scale

My steps are increasing everyday

2007-12-09T10:05:00.000-06:00

It is raining here in Dallas today, so I will have to go to the mall again for my steps. I had to do the same yesterday too. While we were there we got to enjoy the Gaylord Texan's ICE exhibit. They fly in these amazing ice sculpture artist from China and they've created an indoor winter wonderland. It ends on January 5Th so if you are in the area it is the perfect place for a mall stroll. Actually the Gaylord Convention Center is a perfect place for a walk year round because it has an enclosed beautifully landscaped courtyard with skylight ceilings.

My steps are increasing everyday. No I haven't hit my daily goal yet, but I do put forth my best effort. I am keeping track of my steps easily thanks to this great website called Walker Tracker. It is so easy to use too, just create an account then you can set goals and input your daily step total. After that just get the code for your very own widget and you can show off your progress just as I have in my sidebar.

Where is your favorite inclement weather walking place?

Walking and its impact on your Wellness

2007-12-08T11:21:00.000-06:00

The U.S. Surgeon General recommends at least 30 minutes of moderate physical activity (walking, bicycling, yard work) on most or all days of the week. Walking is one of the easiest ways to increase your physical activity and improve your overall health. Not only does regular walking strengthen your heart, lungs, bones, and muscles, but it also helps your body resist and fight illness. Perhaps the most noticeable benefits of walking are an increase in energy and a positive impact on mood—regular aerobic exercise helps prevent anxiety and depression.

Walking is a form of aerobic exercise, which means that it increases your heart rate, making your heart able to pump more blood per beat, which increases blood circulation throughout your body. This brings more oxygen and nutrients to your brain and other major organs, increases your lungs' ability to take in oxygen, lowers blood pressure, and helps to reduce body fat.

Walking is also a weight-bearing activity, which keeps your bones healthy by working the muscles and bones against gravity. Walking therefore helps reduce your risk of osteoporosis and bone fractures.

Did you ever think such a simple activity that requires little to no equipment was so beneficial to your wellness.

How is your walking plan coming along? Are you walking with me?

I have a few pounds I want to lose

2007-12-07T00:00:00.000-06:00

I have a few pounds I want to lose. Well it's more than a few actually. My goal weight is 135lbs. Even though I am walking everyday now, I have to also watch the number of calories I am consuming too. I need to make sure I am consuming enough calories for my body to function properly, but not too many that I can't burn then off as fuel.

One of the difficult things to do is to determine how many calories is the right answer. Too few and my body will continue to store fat, too many an the excess fuel will turn into fat. That's where this simple equation comes in:

Determine How Many Calories You Need

Your weight goal: ________

Multiply by:
x 10 if you don't exercise at all

x 13 if you rarely exercise
or only play the occasional weekend golf or tennis game

x 15 if you regularly exercise
(swim, walk, or jog) for 30 to 60 minutes most days of the week

Total daily calories needed: ________

Aim for this number every day to reach and maintain your weight goal.

To up your daily calorie allotment, move more. Going from being inactive to walking your dog every other day means you can multiply your weight goal by 13 rather than 10. For a 150-pound woman, that's an increase of 450 calories per day: So you could add one slice of whole wheat toast, 1 tablespoon of almond butter, 1 cup of grapes, and ¼ cup of semisweet chocolate chips to your daily diet without gaining.

40% of those who say they are trying to lose weight are not making an effort to reduce the calories they consume.

Q: Which type of calorie turns into fat faster?

A. Sugar B. Protein C. Carbs D. Fat

Source: The Right Way to Lose Weight Over 40

How to chose the right Pedometer

2007-12-06T00:05:00.000-06:00

If you are like me and never measured the number of steps you take in a day, then you probably aren't sure what type of step counter is right for you. I am currently using GOWalking by Sportline it's one I picked up from the local Wal-mart and it seems to be working for now. It comes with a FM radio and earphones, although I haven't used the radio yet.

But what if I want to upgrade? Finding a pedometer with more features and gadgets can be a daunting task. It can't really be that difficult right? Well, just in case here's a link to a website that walks us through (pardon the pun) the process for selecting the appropriate pedometer to meet our walking needs. New-Lifestyles

Let me know what you think. Are you walking with me?

Walker Talk and Me!

2007-12-05T09:41:00.000-06:00

Get in better shape and Walk with me. I am not a trainer I am not a professional walker I am simply someone who is interested in taking my walking to a new level.

My son will be getting married soon and because the date has not been set it could be at a moments notice or it could be a year from now. It's anybodies guess. In an effort to be at my most photogenic I am on a fitness mission. I refuse with all that is in me to be stuck wearing the dowdy Mother-in-Law dress. But if I have to I am hell bent to look good in the frock.

I am taking part in Dr. OZ's 14-Day Plan and have completed the Real Age survey. My chronological age is 43yrs old my Real Age according to the survey is 55 years old. The primary reason for this is because I am not as active as I once was and because I eat a horrible diet.

The first step to making an aging turn around is to get active again. That is where Walker Talk comes in to play. I need to increase my Steps Per Day to 10,000 or more. I am currently at 7500. This could be a very boring adventure without the support and feedback from fellow bloggers and walkers.

I hope to get a lot of feedback and please send me your photos. We can do a before and after of something along those lines. I've posted my current photo and I will continue to posts my images regularly to show my progress.

Lets get started, here is a list of my walking gear:
__Check up by Physician
__Comfortable supportive walking shoes
__Comfortable Clothing
__Pedometer w/ FM radio
__Cell phone

I hope you join me on this journey and enjoy Walker Talk!