June 28, 2009
We’re headed to Seattle to bring you the best of what the PacNW has to offer, and it’s not just the java. We’re checking out the best walking trails, healthiest eateries and markets and where the locals go after 9 to get their fitness groove on (dance the night away…). If you plan on visiting the coastal city any time in the future, this is a must read — stay tuned.
Wikipedia — Seattle (pronounced /siːˈætəl/, us dict: sē·ăt′·əl) is the most populous city in the northwestern U.S. state of Washington. It is named after Chief Sealth of the Duwamish and Suquamish tribes. The encompassing Seattle-Tacoma-Bellevue metropolitan statistical area is the 15th largest in the United States, and the largest in the Pacific Northwest.[2] Seattle is part of the 13th largest combined statistical area (CSA) in the U.S. A coastal city and major seaport, it is located in the western part of the state on an isthmus between Puget Sound (an arm of the Pacific Ocean) and Lake Washington, about 96 miles (154 km) south of the Canada – United States border. A major economic, cultural and educational center in the region, Seattle is the county seat of King County. By 2007 Census estimate, the city has a municipal population of 594,210,[6] making it the twenty-fourth largest city by population in the US, and a metropolitan area population of 3,263,497.[2]
Posted in Ask The Experts, Just Ask Chris!, My View, Summer Season, Walking Articles, Walking Places, Walking Tips 
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June 28, 2009
Since many of us see losing weight as an endless effort to cram in workouts while doing without our favorite snacks, it seems painful. WebMD recently spoke to a handful of weight loss experts and people just like us, who have figured out the formula to pain free weight loss. The truth is that, while eating healthier and slipping in exercise takes some work, it doesn’t require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch.
Here are their top 10 tips on how to lose weight without trying too hard.
1. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories?
The key is to look for lighter versions of any product that contains fat or sugar, says the WebMD Weight Loss Clinic’s “Recipe Doctor” Elaine Magee, MPH, RD, author of Fry Light, Fry Right! She recommends shopping for light sour cream, mayonnaise, and salad dressings; less-sugar preserves; and unsweetened frozen fruit.
And lighten up by switching to diet soda or light beer, or by adding a spritz of seltzer to your wine. Hate low-cal drinks? Try mixing your favorite beverages with a splash of a low-cal option, then increase the ratio as your taste buds adjust.
2. Share and Share Alike
With the massive meals served at so many American restaurants, it’s easy to go Dutch — with the dinner plate.
“When we go out, I often share a meal with my wife,” says David Anthony, an information technology consultant from Atlanta. “We’ve been known to split a dessert, even a pint of beer.”
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
“When people come in together they’re more apt to encourage one another,” says Lorinda Naegle, manager of a Curves gym in Oregon, which, like many fitness centers, offers 2-for-1 membership specials.
Half the cost, twice the motivation — a steal of a deal.
3. Forget About Working Out
If the word “exercise” inspires you to creative avoidance, then avoid it. The trick to enjoying a workout is to “never call it working out,” says Atlanta information technology consultant Brian LaRose.
For example, “Most folks enjoy sex without the idea that it may be a good calorie burner,” says LaRose, and yet, among other things, sex can be a great workout.
So burn calories, invigorate your muscles, and lose weight by beachcombing, shooting hoops, riding bikes, grass-skiing, snow-shoeing, hiking, playing Frisbee, or even enjoying sex. After all, a rose by any other name.
4. Add, Don’t Subtract
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. And be sure to select things you love, like deep-red cherries or crunchy snow peas.
Then slip those favorite fruits into your bag lunch, your breakfast cereal, and your afternoon snack; add the veggies into stews and sauces, and as a complement to lean meals.
Focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you’re enjoying your new, healthier favorites.
5. Go For A Walk
Writer Carol Schmidt says healthier meals, the support of her partner, and walking were all key factors in her 150-pound weight loss.
Of course “living in a city designed for walking is a great help,” says the resident of San Miguel de Allende, Mexico. “When we lived in Phoenix … we put 40,000 miles a year on the car.”
Now instead of driving everywhere, the pair does their shopping on foot, getting in two to seven miles a day. And the car? It’s lucky to see a few thousand miles a year.
Even if your city isn’t as convenient as San Miguel, try these tips for slipping in more steps:
Do your shopping locally.
Trade your power mower for a push version.
Park your car at the back of the lot.
Sweep the drive instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Enjoy a post-dinner stroll.
Check out the Walking articles, tips and places in this blog for more ideas. Remember, wearing arch supports as you walk to lose weight will redistribute your body weight so you can walk the extra mile without foot, ankle, knee, back and joint pain.
6. Tune In, Tone Up
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
There are lots of ways to do this, says Nieca Goldberg, MD, AHA spokesperson and chief of women’s cardiac care at Lenox Hill Hospital in New York.
“Dance to the music” when you tune in to programs “like American Idol or your favorite music show,” says Goldberg, Or get fired (up!) practicing “your cardio boxing while watching The Apprentice.”
Slip in a little strength training by lifting sodas instead of drinking them. “Use those cans or bottles as hand weights for bicep curls,” says Goldberg. Or do triceps dips from the edge of the couch.
It doesn’t matter exactly what you do, so long as you’re up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
7. Skip a Meal (Out):
It’s so tempting to grab a restaurant meal for lunch. But if the maître d’ knows your name, you may be packing on more pounds than you realize.
“If someone else was paying, I was going,” says LaRose. He was just fine with that until one day a good friend patted his stomach and said, “I see you’re gainfully employed.”
That’s when LaRose realized just how many calories were coming from those high-caliber — and high-fat — lunches out. “Now I just say no,” he says.
If you can’t say no to every business lunch, try saying yes to wiser choices, like grilled chicken, roasted summer vegetables, or an appetizer as an entree.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
“A lot of eating is psychological,” says Don R. Powell, PhD, president of the American Institute for Preventive Medicine, which provides health and wellness guides to hospitals, insurance agencies, and HMOs.
While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more.
Basically “you’re tricking yourself into being satisfied with less,” says Powell. “You simply won’t put as much food on a smaller plate.”
And don’t forget smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby spoon, recommends Powell. Not only does the pleasure last longer, but your body has time to register the food you’ve eaten.
9. Get Involved
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. “When I’m not busy, I eat more than I need,” says Florida inventor Kenneth Fry.
His answer: take a break from the magazines and TV shows that so often showcase tempting treats, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, organize a hike, or take a class.
The key: have a life outside of weight loss.
10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn’t exactly painless, it may help to know that keeping weight off can be easier than taking it off.
That’s the result reported by The National Weight Control Registry. In a study of 784 people who had all lost and kept off at least 30 pounds, nearly half — 42% — reported that maintaining their weight loss was easier than the loss itself.
So if you crave the results reported by these successful “losers” — improved self-confidence, a boost in mood, and better health — cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
Note: keeping a journal will also help you stay focused on your goal. Go to http://www.walk2bfit.com/ and sign up for your free online MyJournal — it’s private, confidential and accessible 24/7.
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June 27, 2009
If you are experiencing insomnia then you can relate to the dread of going to bed and lying awake, watching the clock while anxiety increases while you worry of being too tired to face the challenges of the next day. Sleeping pills can be dangerous and addictive and are not a long-term solution.
Walking can help you relax and physically tire you out so you’ll fall and stay asleep. Take a vigorous walk 2 to 3 hours before bedtime. In the beginning, this may make you feel more awake, but if the walk is fast and long enough, you’ll begin to feel tired within a few hours and will fall asleep more quickly and you will sleep for a longer period of time. If your schedule only allows that you walk closer to bedtime, try a slower pace to relax you.
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask Linda!, Just Ask The Foot Doc! No Comments »
June 26, 2009
According to this theory, obesity and overweight are byproducts of psychological problems or of conditioning.
Many children eat and overeat in effort to win their parents approval, or in some cases, to avoid punishment. Some well-meaning parents still believe that a fat child is a healthy. Also, some parents give cookies or candy as a reward for good behavior or to distract them from crying after a fall.
Theory
A child’s first exposure to overeating often occurs very early in life. Baby’s tears are often misinterpreted for hunger. Unfortunately, many adults thrust a bottle in the mouth of a crying infant instead of considering whether the need may be for cuddling, comfort, or a diaper change. Therefore, it’s only natural that the child learns to link emotional and physical needs with eating. If food is used to placate needs other than hunger, a child may be conditioned to want food even when not hungry.
Another aspect of the Psychological Theory focuses on the role of tension and frustration in overeating. Stress situations (death of a parent, loss of a job, etc.) can cause you to eat nervously if you were so conditioned in childhood, and also to refrain from physical activity. In fact, you may want to sleep more, or you may become depressed and just want to sit. The most interesting aspect of the Psychological Theory is the observation that obese and overweight people tend to become less active. This compounds the problem that situations that cause overeating also lead to decreased physical activity.
A person who experiences periods of intense depression may also undergo a significant change in carbohydrate metabolism. Obesity and overweight contribute to inactivity and inactivity begets weight gain. It is indeed a vicious circle. In many instances, obesity and overweight result from a combination of causes. What you must remember is that physical activity is the most reliable way to control weight.
A good way to change these conditioned responses that cause you to overeat is to document the feelings, attitudes and cravings you have throughout the day. For example: “I had an argument with my coworker right after lunch. I got an overwhelming urge to eat and searched through the refrigerator in the lunch room for a snack.” – In this situation, she had been conditioned to eat after an uncomfortable confrontation - an emotional response that triggered her appetite.
If you document the times you eat (what you were doing, who you were with) – eventually you will identify the emotions that trigger these conditioned responses so you can consciously recondition your eating behaviors. Sometimes the cause of depression is so deeply rooted you may need to seek professional guidance to help you get to the root of the problem causing the food addiction or overeating impulse.
If you are obese or very much overweight, your goal in walking should be to walk as far as you can. Don’t worry about speed; distance is far more important.
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June 23, 2009
Researcher Christian Roberts, PhD, conducted a short term 3-week study at UCLA. Six out of 13 overweight or obese men with Type 2 Diabetes finished diabetes free, with normal blood sugar levels. How?
Participants walked 45-60 minutes a day. Ate low-fat foods and no refined carbs (absolutely no toaster pastries or brownies). Instead they ate meals that were low in fat (12 - 15% of calories), moderate in protein (15 - 25%), and high in carbs (65 - 70%).
Beating Type 2 Diabetes by getting tough about your diet and exercise works better than drugs.
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June 20, 2009
Have you ever noticed how great you feel after watching a comedy or listening to a silly song or joke?
Laughing stress away is the oldest remedy in the book. After an especially long day or stressful week think about selecting a comedy for the next movie night. Those violent, dramatic, scary videos can wreak havoc and break down our funny bones. Classic comedies are great therapy since they bring you back to a time when life was simpler and less stressful.
Pop the popcorn, slip the disc into the DVD player and laugh together - laughter is the best medicine!
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June 20, 2009
Sometimes a quick lift is needed to wear that great outfit hanging in your closet, and for whatever reason, our fitness workouts don’t seem to achieve those body contours - is it time to give up on wearing the styles and fashions you like? Absolutely not! Girdles are back. They’re not the kind that grandma used to wear, they’re bolder, stronger, silkier and sexier than ever before. Smoothers. Body shapers. Shapewear. Control-top pantyhose. Support boxers. The Mirdle. Whatever you call it, these compression undergarments are designed to hold, lift, smooth, and recontour the body’s bulges and sags, giving the illusion of a slimmer body and improving the way clothes look.
As men and women have become bigger, and clothes have become skimpier and sheerer, shapewear, made of combinations of nylon, Lycra, polyester, and elastane fibers, is replacing and augmenting underwear. “Everyone has lumps and divets that need smoothing out. Shapewear is not just for overweight people,” says Amanda Sanders of New York Image Consultant in New York City.
Some versions promise to lift the butt, wick moisture from the skin, improve posture, and prevent skin wrinkles. But most women — and men — expect shapewear to make them look a few pounds thinner, or even a size smaller.
Invented in 2000 when Spanx introduced footless pantyhose, that company is to shapewear what Kleenex is to tissue. Gwenyth Paltrow talked about wearing two pairs of Spanx Power Panties after giving birth to Apple. The seamless looks of the red carpet and proliferation of magazines devoted to celebrities have made “average” women want to look better in clothes.
But with hundreds of shapes and styles available — Spanx alone sells about 150 products — how can you know which one to choose? Here’s some advice from Sanders and Rita Watnick, a celebrity stylist and owner of Lily et Cie.
Shapewear: The Basic Pieces
Control-top panty hose, body-shaping pantyhose, and control briefs: Control-top panty hose holds in the tummy and may lift the rear a bit, but is considered “old- fashioned” by image consultants and fashion stylists as the barelegged look dominates. It can also lead to “spillage” or “muffin top,” the unsightly gut roll that forms over the waistband. Body-shaping pantyhose, such as Spanx’s All the Way Up! ($28) is a good, but potentially costly, option, as it smoothes the tummy and rear and eliminates VPL (visible panty line) while covering the leg. But if you snag a stocking, be prepared to throw them away!
Spanx’s Slim Cognito Control Panty ($46) has a “soft” waistband and no center seam because it is made on a special machine. Maidenform’s Control It! Waistnipper brief ($26), promises to pull in the waist.
Mid-thigh shapers: Perfect under pencil skirts and pants, this is what most people think of as shapewear. This style slims the thighs while also holding in the tummy and butt. These undergarments pull everything in and eliminate VPL. More expensive versions have a cotton double gusset or opening, so it’s possible to go to the bathroom without removing them.
Made of hosiery fabric, Spanx’s Power Panties Mid-Thigh Shaper ($30) and its lower-priced Assets’ Sensational Shaper ($20), provide tummy control and eliminate bulges.
Dubbed the “scuba suit,” Spandex’s Slim Cognito Shaping Mid-thigh Bodysuit ($72) is made of a thick, non-hosiery fabric and dispenses with the center seam for a smooth line. It extends from the thighs through the midriff, attaching to the bra for additional coverage. Most mid-thigh shapers are designed to be “leg-band free,” preventing a line or ridge at the thigh.
One problem with shapers made of thicker fabric is the butt-flattening effect. Shapewear companies have come up with techniques such as fanny pockets or zone-compression areas that claim to lift and shape the butt for a rounded derriere.
Body suits or slip suits: These pieces extend all the way from the bra line or shoulders past the knee, eliminating gaps and bulges. Not the most practical option, they may be difficult to put on and take off when nature calls.
Camisoles: Camis or shapewear bras such as the SassyBax Torso Trim ($68) come with a built-in bra. They smooth back fat and eliminate “bra bulge” under thin cashmere tops by compressing, and they slim the waist. While shapewear isn’t designed to look sexy, luxury brands, such as Cass shapewear, may come with lace edging and are meant to peak out under shirts. Its Wear Cass line comes in fashion colors.
Shapewear camis extend several inches past the waist so they can be tucked into other shapewear pieces or in underwear. MaidenForm’s Ultimate Instant Slimmer Torsette ($42) “with 360 degree shaping,” promises to smooth back roll. Assets by Sara Blakely Fantastic Firmers camisole, $20, “firms below the bra line.”
Shapewear: Miscellaneous Pieces
Full and half slips: Unlike your mother’s slip, which prevented cling and transparency, shapewear slips pull in the tummy and rear and help to keep clothes in place under sheer dresses and skirts. High-waisted versions eliminate the dreaded muffin top. V-neck full slips work well under clingy wrap dresses. The downside? These slips may give you a hobbled walk. New technology promises to keep the hem from riding up. Watnick recommends Calvin Klein’s half-slip with lycra and Spanx’s new slip.
Boy shorts: These stop at the upper thigh and work well under short skirts and shorts. One style is Maidenform’s Flexees Weightless Power Slimming BoyShort Panties ($23).
Shaper thong. Similar to a standard thong, but with a high-rise control panel. These work well under low-rise pants and jeans. Maidenform’s Control-it thong ($20) provides “360 degrees” of shaping and prevents muffin top.
Shapewear: Men’s Pieces
Male shapewear includes “mirdles” or man girdles, also known as support boxers. Go Softwear’s Waist Eliminator brief ($26) has a waistband that extends up the midsection, pulling in love handles. Slimming T-shirts or torso shapers such as Calvin Klein’s Pro Stretch T-shirt are designed to be worn under slim-cut shirts. Spanx is coming out with a line of shapewear for men in fall 2009.
Shapewear: Buying Tips
In general, more costly brands or versions are made of silkier fabrics and have less seaming, “giving a cleaner line to clothes,” says Watnick, whose vintage dresses are worn on the red carpet by Penelope Cruz and other celebrities who are not known for excess fat. But brands like Spanx can add bulk, so less expensive brands may be a better choice under some clothes, says Sanders.
Stay true to your own dress or pants size. Going up a size for comfort, or down a size for added slimming, can lead to rolling, a sign of poor fit.
Try shapewear on under the clothes you are planning to wear and pay attention to fabrics. Cotton dresses or skirts may cling to shapewear made out of hosiery fabric; silk and clingy jersey fabrics need seamless shapers.
Position your shapewear carefully. For mid-thigh shapers, place it where you want it to be on the thigh so it stays in place. For other styles, adjust for maximum lift and support and follow manufacturer’s directions.
Lastly, Sit down or hold on to a chair to prevent falls when putting on shapewear.
Posted in Ask The Experts, Just Ask Bri!, My Transformation No Comments »
June 18, 2009
Many activities are more fun—and effective—if you do them with others. Same goes for losing weight. It seems like a solitary activity, dieting with exercise, but fitness as a group may actually help you decrease your body fat.
According to a new study published in the Journal of Sports Medicine and Physical Fitness (published by Mens Health), researchers in the Netherlands recruited a small group of obese adults and asked half to increase their physical activity at their convenience, while the other half were enrolled in a twice-weekly, two-hour exercise class. After four months, those that participated in group exercise lost 17.6 lbs while those that lost weight on their own shed just 6.2 lbs.
If walking alone isn’t your cup of tea and you don’t find solitary enjoyment, find a walking club or invite a friend to walk with you. Walking is also a very social activity and walking clubs can be found in just about any community around the globe. Walking is also versatile, if you get bored walking the same route day after day, look for a walking trail in your area. And remember to wear your arch supports that will definitely help you walk the extra mile without foot pain!
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June 7, 2009
We often receive emails from our subscribers who are walking to lose weight. One of the most common questions we receive is, “WHY DO MY FEET HURT?”.
Well, it’s as simple as understanding biomechanics 101. With each step you take 1 to 5 times your body weight goes straight down to your feet, ankles, knees, joints and back. If you are walking on cement, with shoes that don’t provide proper arch support and 3 times your body weight is stepping down on your feet at each step, well, do the math. If you weigh 150 lbs., then that would mean that 450 lbs. of pressure is on your feet at each step. After walking a few blocks, it’s no doubt your feet hurt.
One thing you need to keep in mind is that you do NOT have to live with the pain. Pain is not a natural symptom of the aging process. Foot pain does not have to become a burden to your lifestyle. It’s as simple as removing foot pain by inserting arch supports into your shoes. Arch supports will place your foot into the correct position, realign your skeletal system and voila, the weightbearing pressure that was causing pain to your feet, ankles, knees, joints and back can be corrected!
Arch supports can be found in many specialty stores around the world. Most of these stores will have you step on a HarrisMat for footprinting and then demonstrate a visual balance test. The footprint will show you ‘dark areas’ that represent weightbearing pressure and where your body is compensating for pain while you walk. Brick and mortar retail stores charge 3x’s more for arch supports (compared to the walking store at www.walk2bfit.com ) because the retail stores have to cover their costs.
At http://www.walk2bfit.com we’ve found a way to make arch supports affordable to you online (the same exact one’s sold by doctors, physical therapists and foot specialists). Our arch supports are measured against a proprietary formula used from the brannock foot measurement system. So we can actually size your arch supports from your shoe size. A few of our customers may not get that perfect fit the first time, in that case we send a footprint kit and take custom measurements to guarantee fit! Our cost $69.99 with a guaranteed fit and a lifetime warranty. In store retail price for this product ranges from $199.00 to $279.00 — an instant savings, no rebates or discounts!
When you’re on your next walk and your feet hurt, don’t settle for the pain, get arch supports and see for yourself.
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask Linda!, Just Ask The Foot Doc!, Tips to Motivate, Walking & Body Health, Walking Articles, Walking Tips 2 Comments »
June 7, 2009
If your family walks during the hot summer months, it’s essential that everyone stay energized, hydrated and cool during a walk. Dehydration and fatigue is common in the summertime, and can be especially dangerous for children. A walk should not be tiring to the kids, but refreshing. It should be a form of exercise, but also a form of enjoyment, relaxation and entertainment. Bearing that in mind, there are things one can do to avoid common problems that may arise in children during a walk.
Summer Walking Tips for Parents: Dress For The Weather - Wearing appropriate clothing for the temperature will help keep the kids cool, as well as relaxed during a summer walk. Thin, all-natural fibers, such as cotton, are the best for hot weather. Sun protection clothing is also a good idea. Sunscreen should be worn on all unprotected skin areas. Sun hats should also be worn. An alternative to sun hats is applying sunscreen to the hair and scalp.
Summer Walking Tips for Parents: Wear Appropriate Shoes - Any kids or babies who will not be riding in a stroller need to have on comfortable shoes. Yes, kids are more lightweight than adults, but that doesn’t mean their feet can’t get tired from holding them up. Good walking shoes should be lightweight, durable, have shock absorption, and provide ample cushioning and support.
Summer Walking Tips for Parents: Bring Plenty of Water - If you live in an area where it’s blazing hot during the summer, water is an essential part of a summertime walk with the kids. Water gives energy and keeps everyone cool and hydrated. There should be at least one water bottle per person - more for longer walks.
Summer Walking Tips for Parents: Snack on Nuts & Fruits - Nuts and fruits are a great source of energy. Combined with the water, this type of snack will keep kids and parents walking with energy. You don’t want everyone getting too tired to return home. Plus, many kids love nuts and fruits, so this is a win-win situation. Apples and grapes are great for this. If the walk is long, you may want to opt for dried fruits (such as banana chips), rather than fresh ones.
Summer Walking Tips for Parents: Cool Off With A Mister - Bring along spray bottles equipped with a misting nozzle. Filling them with lukewarm water beforehand keeps everyone cool on the extremely hot days. Simply spray each other at certain intervals. It can also be made into a fun game. Do NOT fill the bottles with cold water. If someone is too hot or suffering from heat exhaustion, cold water is a bad idea. It can put a person into shock. Kids especially are vulnerable to this.
Summer Walking Tips for Parents: Use Clip-On Mini Fans - Clip-on mini fans also are a great idea for summer walks with the kids. Give each person their own. They can clip it onto the stroller or clothing when not in use. For babies inside the stroller, clip the fan out of reach of the baby at an angle where it will keep them cool.
Summer Walking Tips for Kids: Play Fun Games - Playing games with the kids such as “I Spy” can help keep the kids entertained and less focused on how long the walk is. Also try pointing out interesting things along the way (plants, animals, people, etc). Bring a camera and some pocket notebooks and pencils. Allow the kids to take pictures and write down things they observe. Think about things the kids have recently learned and form questions surrounding that. Allow kids to come up with their own questions for each other as well. Just be creative and have fun. You can even sing silly songs. Basically, you want to make the walk fun, not a chore.
*Note: Always consult a physician before starting or stopping any physical activity.
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June 5, 2009
Ever notice how hard it is to find comfortable work shoes? Workers who are on their feet most of the day know that a comfortable pair of shoes are almost impossible to find, but why is this? At Walk2Bfit™ we have discovered that most often the problem lies in a person’s feet and the fact that they are not being supported properly. The longer you’re on your feet the more stress there is on your arches. Workers frequently complain of back, knee, or hip pains even though it’s their misaligned feet are actually the cause. Walk2BFit Xtra Steps Arch Supports™ are also recommended for your daily work shoes. Simply move them from your walking shoes into your work shoes. Work and walk comfortably with the support you need. The Secret Is In Your Shoe!™ In 1983, the American Podiatric Medical Association reported that 83 percent of the U.S. industrial work force had foot or lower leg problems resulting in discomfort, pain or orthopedic deformities.
An employee’s efficiency level, concentration, willingness to work and attitude greatly decrease when he is experiencing foot pain. This can lead to inattention on the part of employees, and, possibly, injuries.
This page provides information on ergonomics and biomechanics in the work place. Because what you do on your feet may require you to make important decisions that sometimes can mean the difference between life and death, or the bottom line of your company — we’d like to help you keep your mind on your job, not your feet.
Wearing Walk2BFit Xtra Steps Arch Supports™ will help you do that, while improving your overall performance, productivity and morale. It is becoming obvious that the percentage of employees that have foot and lower leg pain is increasing because of the longer standing requirements on cement flooring. Most businesses have replaced wood floors from 50+ years ago with concrete, which is damaging to the lower extremities because it provides minimal resistance and no shock absorbency.
Posted in Ask The Experts, Just Ask Chris!, Just Ask The Foot Doc!, Tips to Motivate, Walking & Body Health, Walking Articles No Comments »
June 3, 2009
By Lisa Kovalovic Whitmore
Exchanging long pants for bare legs is one of summer’s great pleasures — but only if you feel good about how your legs look. While few of us have flawless gams (especially after a kid or two), you don’t need a perfection permit to wear shorts. But your legs can look a lot better fast. With these simple strategies (plus some easy fake-its), you’ll be a shameless showoff in no time.
Get Silkier
“Dry skin is unhealthy skin,” says Sandy Johnson, M.D., of the Johnson Dermatology Clinic in Fort Smith, AR. “Well-hydrated skin provides a better barrier to the environment.” And it makes legs look smoother and prettier too.
Do a Serious Scrub
Unless you exfoliate first, even the best moisturizer can’t do its job. “As we age, our skin becomes drier because the bottom layer doesn’t regenerate as frequently,” says Dr. Johnson. Exfoliation strips away flakes on top, allowing fresh cells to come to the surface. To try: St. Ives Healthy Brilliance Brighten & Glow In Shower Exfoliating Body Polish ($7, drugstores).
Soften in the Shower
Get a head start on hydration with the latest generation of body washes: cream oils. These products — usually a mix of glycerin, oils, and petrolatum — cleanse and soften all at once. “Cleansing can strip moisture from the skin, but cream oils have been shown to improve skin’s moisture content after washing,” says Ellen Shepard, senior research and development scientist at Unilever. To try: Caress Moroccan Exotic Oil Infusions Body Wash ($4, drugstores).
Fake Fabulous Legs
Miracles may not come in jars, but a tube of self tanner comes pretty close. Besides banishing a winter weary pallor, tanner evens out tone, hides imperfections, and just makes everything look a whole lot better. The color should last at least three to five days (or longer, depending on which product you use; tanners containing high amounts of dihydroxyacetone — DHA — are usually the slowest to fade). If you fear that self tanner is too tricky to apply, relax. Thanks to new formulas, getting a glow is easier than ever.
Prep for Perfection
Yes, exfoliate (it’s the key to even, long lasting color). But also be sure to shave or wax before you tan. “Removing hair soon afterward will remove the tan as well,” says Pam Oullet, spa director at Willow Stream Spa at Banff Springs in Alberta, Canada. And since self tanner affects only the top layer of skin (the DHA causes a chemical reaction that darkens the cells of the epidermis), exfoliation will strip away color too. So, skip the scrubbing for at least three days post tan.
Try a Tinted Version
Formulas that are slightly bronzed make it easy to see where you’ve already applied tanner — and which spots you’ve missed. To try: Lancôme Soleil Flash Bronzer Instant Colour Self Tanning Leg Gel ($28.50, department stores).
Put It On like a Pro
Apply creams and lotions by rubbing firmly in a circular motion; smooth away extra product to avoid streaks. One lotion we like: Dove Energy Glow Daily Moisturizer with Subtle Self Tanners ($7, drugstores). To try: L’Oréal Sublime Glow Micro Fine Mist ($10, drugstores).
Ace Those Trouble Spots
Dry knees, ankles, and feet tend to sop up extra product and then turn darker. Oullet recommends smoothing on a regular moisturizer before hand, which will lessen the amount of tanner that’s absorbed. To avoid a line where your ankles meet your feet, she says, “do your leg first, then add a little moisturizer to the residue that’s left on your hands and run hands from your leg to your foot.” Use a tissue to rub around nails to remove excess.
Nervous? Tan Gradually
Tanner lotion hybrids have low doses of color combined with moisturizer, so it’s harder to make a mistake. You’ll see a subtle difference a few hours after you first apply it, with the color increasing each time you slather it on. Try Aveeno Continuous Radiance Moisturizing Lotion ($15, drugstores). Or try a body bronzer like Neutrogena Sheer Body Tint Temporary Tan ($10, drugstores). You’ll get immediate color that will wash away in your next shower.
Mask Your Veins
Stubborn spider or varicose veins can mar the look of your legs. For permanent solutions, talk to your doctor about inoffice treatments such as lasers and sclerotherapy ($300 to $800 per treatment), as well as endovenous ablation (around $2,500 per treatment, often covered by insurance).
In the meantime, there’s plenty you can do at home to minimize the look of prominent veins — and to help prevent new ones from forming:
Stretch
Stuck in line? Stand on the balls of your feet and contract your calves to keep blood moving, says Pamela Peeke, M.D., author of Body for Life for Women.
Pop a Baby Aspirin
One a day thins blood and improves its flow, taking stress off veins — but ask your doctor first, says Thomas F. O’Donnell, M.D., director of the Venous Center at Tufts New England Medical Center.
Don’t Cross Your Legs
It cuts off blood circulation, says Dr. Peeke.
Cover Up with Makeup
The right heavy duty concealer (one designed for the body, not the face) can really disguise spider veins. Go for a long wearing, water resistant formula like Derma- blend Leg and Body Cover Crème ($18, dermablend.com).
Get a Glow
A self tanner’s all over color will reduce contrast on your legs, so discolorations are less noticeable.
Consider Creams Carefully
Don’t expect an over the counter potion to completely erase veins, says Paul M. Friedman, M.D., a dermatologist and director of the DermSurgery Laser Center in Houston. Only medical treatments can produce those results. But some creams can improve the appearance of capillaries. One new product that seems to show promise: Avon Anew Clinical Spider Vein Therapy SPF 15 ($25, avon.com). In a company sponsored test, women who’d used the product for eight weeks prior noticed up to a 50 percent reduction in the appearance of their spider veins.
Posted in Ask The Experts, Just Ask Bri!, Market Watch, Skin Care Tips, Summer Season No Comments »
June 2, 2009
With childhood obesity on the rise, walking is an ideal way to get kids moving – it’s safe, doesn’t cost the earth and allows you to explore your local area or family travel destination. And anyone of any age can go walking, so it’s the perfect family activity. But dragging the children off the sofa and away from the television can be tricky.
How can you persuade them that a burst of fresh air and exercise is a much better idea than an afternoon on the PlayStation?
Julie Osborne, mother of two children ages 10 and 12 stresses the importance of making the walk sound exciting. “Don’t say: ‘We are going for a walk’,” advises Julie. “Say: ‘We’re going out for an adventure’, ‘we’re going out for the day to visit a castle’ or ‘we’re going out to explore…’ On a cold, wet day we told our children we were going out to see what it’s like inside a cloud - and they loved it.” Don’t forget to follow-up on your promise with action.
Give the walk a purpose, for example, a picnic, feeding ducks or a visit to an old railway line, local event or funfair. Choose routes with points of interest along the way: boulders, tree trunks, dunes and streams. If they’re absorbed in playing you’re much less likely to hear those irritating words: ‘Are we nearly there yet?’ And remember that you don’t have to drag them miles out into the countryside to walk. In fact, children may find a stroll in a park or a walk to a nearby attraction or pub far more appealing than miles of empty landscape. What is breathtaking for an adult may be boring to a child.
What’s more, children are easily discouraged by flat open spaces, especially if they can see a path stretching ahead for miles. If you’re a keen hiker, or just reasonably fit, it’s important to manage your ambitions and expectations on a walk with kids. Selecting a trail that is too long or too difficult for their age and level of physical fitness could put them off walking for good. But don’t be discouraged. With regular walking, children, like adults, will build up their strength as well as their capacity to walk. So start slowly and build up the pace and distance in accordance with their level of enthusiasm. And always be prepared to cut a walk short and praise them for effort and interest be it a bouquet of dandelions and grass, tadpole or earthworm.
Don’t be concerned about spending a fortune fitting your kids out in full walking gear. The important thing is to make sure they have comfortable clothes and shoes and are protected against sun and rain. This doesn’t have to be expensive – trainers, a warm jacket is all that’s needed for short walks. In rainy weather, a raincoat is a good idea, especially for younger children – they’ll then have more freedom to get wet and muddy. Take extra layers, a change in case they get wet. On extra warm days take sun cream and a hat.
Finally, if you want to interest your children in walking on an everyday level, think about walking to school. Parents drive an average of 600 miles every year on the school run. If the journey is short and easily walkable, it’s an ideal way to build the recommended hour of exercise into your child’s daily routine. Ask your school about ‘safe routes’ or ‘walking buses’ (where adults supervise a group of children).
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May 24, 2009
Did you know that studies have proven that keeping track of your diet on a daily basis helps you to achieve success.
Keeping a daily journal is critical to staying on track and motivated on your diet program. Keeping a journal is also an opportunity to gain a true perspective of your diet habits and how they may be linked to stress or daily pressures.
You may notice that at 2pm everyday you begin craving chocolate or cookies and realize that at 2pm everyday is when you meet with your boss for daily updates. Your journal can help you identify stress triggers that can help you change those behaviors. Stress comes hand-in-hand with daily living so learning to cope with stress differently can be the key.
Your journal isn’t based on a “star” system. It’s a reminder that you’re human and will give in to cravings and moments of weakness. It’s also a great way to identify moments of weakness (Dear Journal, today the boss brought donuts to the meeting and I skipped my morning snack and was starving – it was right before lunch and I gobbled down THREE of them!).
Your journal entries should always include: What you did, how you felt, and what you were thinking at the time. Because life can be hectic, it’s sometimes not practical to carry a notebook journal wherever you go – Walk2BFit™ has taken care of this for you! Please log on as a member and create your own personal MyJournal that is 100% confidential. The journal is convenient since it is an online diary that you can take with you if you travel (laptop), at the office or at home, you can access your e-journal wherever you are.
This is FREE ejournal designed to help you on your weight loss journey. As an added bonus, as you achieve milestones, we invite you to send us your photos and success story. We will feature your story in our monthly e-newsletter to inspire others on their personal journeys.
To sign-up for your e-journal click here.
Posted in New eTools, Tips to Motivate 1 Comment »
May 24, 2009
Experts agree that walking and other exercise is the prescription for people with diabetes. The American Diabetes Association says there is no restriction on what exercise diabetics can do, and it is the best way to prevent weight gain and cardiovascular disease — the top killer of diabetics.
1. Get in the Walking Habit
Make exercise a regular part of your life. Experts agree that diabetics should exercise several days a week. Start by walking!
2. Choose the Right Shoes
Taking care of your feet and preventing blisters is important for diabetics, as the disease slows wound healing. Properly fitted athletic shoes will help prevent blisters and other injuries, such as plantar fasciitis. Also, finding a good diabetic safe athletic shoe is important. New Balance has walking shoes that come in multiple widths and are doctor recommended.
3. Socks are Important
Socks are also a critical defense against blisters. Toss out your cotton socks; they retain sweat and can cause blisters. Get socks made of today’s miracle fabrics (such as CoolMax and Ultimax) that wick away sweat and prevent blisters.
4. Check Your Blood Sugar Levels
Check your blood sugar levels before and after walking.
Too low: below 100 mg/dl. If too low, you should eat some carbohydrates — 15 to 30 grams.
Too high: over 250 mg/dl if Type 2, or over 200 mg/dl if Type 1. If too high, you need to postpone your walk until your blood sugar level lowers.
When out on a long walk, it is wise to check your blood sugar levels at regular intervals, especially if you are new to walking.
5. When to Walk
The best time for walking is 1 to 2 hours after a meal, when your insulin and blood sugar levels have settled down. Morning exercise is recommended, since it avoids the peak insulin part of the day, especially for Type 1 diabetics.
6. Your Insulin Dosage May Change
Your insulin requirements will change with exercise. When starting a walking program or increasing your amount of exercise, consult with your physician regularly on how to adjust your medications.
7. Drink, Drink, Drink, Drink, Drink
Drink up to prevent dehydration, which you may not notice until it is too late. Have a big glass of water an hour before walking, then drink a cup of water every 20 minutes while walking. At the end of your walk, drink another big glass of water. For long, hot walks of 2 hours or more, consider a sports drink that replaces salts, but check the carbohydrate content on the label.
8. Eating and Walking
Carry a snack for when you or your walking partner detects signs of low blood sugar. After walking, you may need to eat more carbohydrates than usual to prevent delayed hypoglycemia. Especially when starting or increasing your walking program, be extra aware of symptoms and signs, listen to your body, and consult your doctor with any questions on diet.
9. Know the Signs of Hypoglycemia
When walking, stay aware of your body and how you are feeling. It can be difficult to tell whether you are sweating from exertion or hypoglycemia. Here are symptoms, courtesy of NIH: feeling weak, drowsy, confused, hungry, and dizzy. Paleness, headache, irritability, trembling, sweating, rapid heart beat, and a cold, clammy feeling. In severe cases, you could lapse into a coma.
10. Buddy Up and Wear an Alert Bracelet
Walking with a partner or walking club has several benefits. First, you can have him watch you for signs of low blood sugar and nag you to take care of yourself. Second, walking with somebody else keeps you more regular in your exercise. In any case, wear a medical identification bracelet that says you have diabetes. That is critical in a medical emergency.
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask Linda!, Just Ask The Foot Doc!, Tips to Motivate, Walking & Body Health, Walking Articles, Walking Tips No Comments »
May 24, 2009
The minimum daily requirement of exercise to prevent weight gain is 30 minutes a day of walking, or 12 miles a week. A study of sedentary, overweight men and women (aged 40-65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study.
Get Your Minimum Daily Requirement of Walking
“From the perspective of prevention, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity,” said said Cris Slentz, Ph.D of the Duke University research team in a news release. “Given the increase in obesity in the U.S., it would seem likely that many in our society may have fallen below this minimal level of physical activity required to maintain body weight.”
More Exercise and Higher Intensity Even Better
The group that exercised at 65-80% of maximum heart rate (equivalent of running or racewalking) for 20 miles a week saw even better results than those who either ran for 12 miles a week or walked for 12 miles a week. This shows that more is better.
Results
Walking 30 minutes a day or 12 miles a week at 40-55% maximum heart rate: Lost 1% of body weight, lost 1.6% of waist measurement, lost 2% of body fat and gained 0.7% lean muscle.
Posted in Ask The Experts, Just Ask Chris! No Comments »
May 24, 2009
When feet hurt, walkers seek relief. The first step is to get the right shoes, but the answer to pain may be a step further to arch supports. Consulting a foot health specialist can bring definitive diagnosis and treatment for your pain.
Shoes can’t help foot pain! What a shoe does and doesn’t have:
Arch support: No. Walking shoes and running shoes do not have arch support.
Cushioning: Depending on the style, shoes provide more or less cushioning. Look for a cushioned style to relieve sore feet.
Motion control: Some shoes provide correction for overpronation with motion control elements - dual density foam in the sole so that the foot does not over-rotate.
Insoles and inserts do not extend shoe life: It is the unseen midsole of the shoe that breaks down by 500 miles, leaving your foot without proper support. Adding a new insole does not correct that problem.
Conditions that may benefit from arch supports:
Arch strain and pain
Heel pain
Ball of foot pain (metatarsalgia)
Weak ankles
Crooked toes and corns
Calluses
Knee pain
Back pain
Neck pain
Overpronation
Shin splints
Plantar fasciitis
Most people believe that foot pain comes hand-in-hand with growing older or simply standing on your feet all day. That’s not the case. Visit www.walk2bfit.com to learn more about biomechanics and your body systems.
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask The Foot Doc! No Comments »
May 20, 2009
Usually, common sports injuries are mild or moderate — there’s some damage, but everything is still in place. You can treat them at home using the PRICE therapy method described later in this article. But you should expect that some common sports injuries may take months to heal, even with good treatment. If a sprain or strain is severe, however, the entire muscle, tendon, or ligament is torn away, and surgery may be needed.
Here are some specific tips for treating each of the most common sports injuries:
1. Ankle sprain
What it is: Most athletes have experienced a sprained ankle, which typically occurs when the foot turns inward. This turning stretches or tears the ligaments on the outside of the ankle, which are relatively weak.
What you can do: With an ankle sprain, it’s important to exercise to prevent loss of flexibility and strength — and re-injury. You can ask your doctor or physical therapist to help you know what kinds of exercise you should do.
When to see a doctor: It’s important to note where the sprain has occurred. “A ‘high ankle sprain’ is slower to heal and should probably be seen by a doctor to make sure the bones in the lower leg did not separate,” says R. Marvin Royster, MD. Royster is assistant team physician for the Atlanta Braves and an orthopedic surgeon with Peachtree Orthopedic Clinic in Atlanta. One way to recognize a high ankle sprain is that this sprain usually causes tenderness above the ankle.
2. Groin pull
What it is: Pushing off in a side-to-side motion causes strain of the inner thigh muscles, or groin. “Hockey, soccer, football, and baseball are common sports with groin injuries,” says Royster.
What you can do: Compression, ice, and rest will heal most groin injuries. Returning to full activity too quickly can aggravate a groin pull or turn it into a long-term problem.
When to see a doctor: “Any groin pull that has significant swelling should be seen early by a physician,” Royster says.
3. Hamstring strain
What it is: Three muscles in the back of the thigh form the hamstring. The hamstring can be over-stretched by movements such as hurdling — kicking the leg out sharply when running. Falling forward while waterskiing is another common cause of hamstring strains.
What you can do: “Hamstring injuries are slow to heal because of the constant stress applied to the injured tissue from walking,” says Royster. “Complete healing can take six to 12 months.” Re-injuries are common because it’s hard for many guys to stay inactive for that long.
4. Shin splints
What they are: Pains down the front of the lower legs are commonly called “shin splints.” They are most often brought on by running — especially when starting a more strenuous training program like long runs on paved roads.
What you can do: Rest, ice, and over-the-counter pain medicine are the mainstays of treatment.
When to see a doctor: The pain of shin splints is rarely an actual stress fracture — a small break in the shin bone. But you should see your doctor if the pain persists, even with rest. Stress fractures require prolonged rest, commonly a month or more to heal.
5. Knee injury: ACL tear
What it is: The anterior cruciate ligament (ACL) holds the leg bone to the knee. Sudden “cuts” or stops or getting hit from the side can strain or tear the ACL. A complete tear can make the dreaded “pop” sound.
When to see a doctor: Always, if you suspect an ACL injury. ACL tears are potentially the most severe of the common sports injuries. “A completely torn ACL will usually require surgery in individuals who wish to remain physically active,” says Royster.
6. Knee injury: Patellofemoral syndrome
What it is: Patellofemoral syndrome can result from the repetitive movement of your kneecap (patella) against your thigh bone (femur), which can damage the tissue under the kneecap. Running, volleyball, and basketball commonly set it off. One knee or both can be affected.
What you can do: Patience is key. Patellofemoral pain can take up to six weeks to clear up. It’s important to continue low-impact exercise during this time. Working out the quadriceps can also relieve pain.
7. Tennis elbow (epicondylitis)
What it is: Repetitive use of the elbow — for example, during golf or tennis swings — can irritate or make tiny tears in the elbow’s tendons. Epicondylitis is most common in 30- to 60-year-olds and usually involves the outside of the elbow.
What you can do: Epicondylitis can usually be cleared up by staying off the tennis court or golf course until the pain improves.
The PRICE principle for treating common sports injuries
The U.S. Marines say that “pain is weakness leaving your body.” Most of the rest of us would add, “OK, but can’t we hurry it up a little?” The answer is yes. Using the PRICE method to treat any common sports injury will help get you back in the game sooner.
First, it’s important to know that swelling is a normal response to these injuries. Excessive swelling, though, can reduce range of motion and interfere with healing. You can limit swelling and start healing faster after common sports injuries by using the PRICE principle:
- P — protect from further injury
For more severe injuries, protect the injured area with a splint, pad, or crutch.
- R — restrict activity
Restricting activity will prevent worsening of the injury.
- I — apply ice
Apply ice immediately after a common sports injury. “Ice is the miracle drug” for sports injuries, says Putukian. “It’s an anti-inflammatory, without many side effects.” Use ice for 20 minutes every one to two hours for the first 48 hours after the injury. Don’t use heat during this time — it encourages swelling and inflammation.
- C — apply compression
Compression with an elastic bandage will help reduce swelling.
- E — elevate the injured area
Elevating the injured area above the heart will also reduce swelling.
Over-the-counter pain relievers usually relieve the pain of common sports injuries to a tolerable level. If they don’t, it’s probably time to see a doctor.
When to get medical attention for common sports injuries
We know you’re tough — but you also need to be smart. If you suspect a serious injury or if you have any of these signs, see a doctor:
- Deformities in the joint or bone — it looks “crooked,” or moves abnormally
- You cannot bear weight or can’t use the limb without it “giving way”
- Excessive swelling
- Changes in skin color beyond mild bruising
- It’s not getting any better after a few days of PRICE therapy
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask The Foot Doc! No Comments »
May 20, 2009
Sports Injuries
Walk2bFit experts will be posting a series of sports injury related blog posts over the next few weeks. If you are a ‘walker’ you most likely engage in other types of fitness activities.
This is a must read for you weekend warriors!
After a sedentary work week, end-zone catches and 36-hole weekends can take their toll in common sports injuries. The seven most common sports injuries are:
- Ankle sprain
- Groin pull
- Hamstring strain
- Shin splints
- Knee injury: ACL tear
- Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone
- Tennis elbow (epicondylitis)
Common sports injuries are strains & sprains
Sprains are injuries to ligaments, the tough bands connecting bones in a joint. Suddenly stretching ligaments past their limits deforms or tears them. Strains are injuries to muscle fibers or tendons, which anchor muscles to bones. Strains are called “pulled muscles” for a reason: Over-stretching or overusing a muscle causes tears in the muscle fibers or tendons.
“Think of ligaments and muscle-tendon units like springs,” says William Roberts, MD, sports medicine physician at the University of Minnesota and spokesman for the American College of Sports Medicine. “The tissue lengthens with stress and returns to its normal length — unless it is pulled too far out of its normal range.”
Preventing common sports injuries
Sometimes preventing common sports injuries is beyond our control, but many times sports injuries are preventable. “Some injuries,” Roberts says, “we bring on ourselves because we’re not conditioned for the activity.” His advice: “Work out daily and get double benefit — enjoy your weekend activities and garner the health benefits.”
Every workout should start with a gentle warm-up to prevent common sports injuries, says Margot Putukian, MD, director of athletic medicine at Princeton University. “Getting warmed up increases blood flow to the muscles, gets you more flexible, and could decrease injuries,” she adds.
Overuse injuries are common and preventable, according to Putukian. “Don’t come out and hit the ball for an hour after not playing for a while,” she says. Whether it’s hiking, running, or team sports, do some “pre-participation training” first by lightly working the relevant muscle groups in the weeks before the activity.
And learn to recognize when you’ve already left it all on the field. “Stop when you are fatigued,” says Roberts. “Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries.” You can always come out to play again next weekend — if you don’t get injured today.
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Bermudez!, Just Ask Dr. Johnson!, Just Ask Linda!, Just Ask The Foot Doc! No Comments »
May 14, 2009
There is one thing that you can do to secure your path to toned bums, firmer thighs and fitter bodies - and it doesn’t involve sacrificing saturated fats and cutting out carbs - it’s just a little change to your shoes!
By getting your mitts on a pair of shoes, boots or trainers by Earth, you can make sure that each step you take will burn more calories than you would do in normal footwear. That’s because Earth Shoes have Negative Heel Technology - a slight incline in the sole of the shoes that elevates the toes higher than the heels, meaning you’re walking at an incline.
Invisible from the outside, this incline is proven to speed up rates of calorie burn and muscle toning. But, the best part is that Earth do styles for the office, the gym, the festival and the pub! So no matter what the occasion is, one thing’s for sure - we’ll be taking our weight loss into our own hands.
*Walk2bFit Experts highly recommend the EARTH shoe as an ideal calorie burning workout during your walk. Maribeth Bunch, CEO, Pedorthist
Posted in Ask The Experts, Just Ask Chris!, Just Ask Dr. Johnson!, Just Ask Linda!, Just Ask The Foot Doc! No Comments »
May 13, 2009
With the current concern about the combination flu -human flu virus, swine flu virus and bird flu virus, now is the time to address your health, even before you get sick.
Keeping your immune system healthy is your first line of defense.
Eating right, exercising and getting enough rest are the 3 most important things you can do to keep your immune system strong. Make sure you are eating plenty of fruits and vegetables, all high in antioxidants and immune boosting vitamins. Also, get at least 20 minutes of exercise per day. Exercising will help keep your body oxygenated. It will also help you fall asleep faster and to have a deeper, more restful sleep. A properly rested body is not as susceptible to viruses as a body that is in a chronic state of fatigue.
Another main immune suppressor is stress. Mental stress also causes very physical effects to your body. When you are under mental stress, your body is under more physical stress than you think. If you are feeling the effects of your own stressful lifestyle, try to relax with a yoga class, or meditation. The healing power of touch is also a wonderful and proven way to relax and unwind. Keeping your body in proper alignment and keeping your joints healthy gives your body that little extra boost to deter the effects of stress and today’s hectic lifestyle.
Dr. Sara Johnson, Active Living Chiropractic
Send health related questions to: justask@walk2bfit.com
Posted in Just Ask Dr. Johnson! No Comments »
May 5, 2009
If you start taking in more calories than usual or cut back on exercise, you wouldn’t be surprised if the numbers on the scale crept higher. But what if you’re doing everything the same as you always do and your weight still goes up? It’s time to delve a little deeper into what might else be going on.
Hypothyroidism
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you’re probably feeling tired, weak, cold, and gaining weight. Without enough thyroid hormone, the metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.
Menopause
Don’t blame menopause and the loss of estrogen for your midlife weight gain. These all may occur around the same time, during your 40s or 50s, but changing hormone levels probably aren’t the cause. Aging slows the metabolism, so you burn fewer ca
