Set a goal to walk more this spring. Follow the walking challenge below. National Walking Day is April 4, 2018. Participate by setting a goal to walk 30 minutes that day.
Week 1: Walk for 10 minutes a day for 5 days of the week.
Week 2: Walk for 15 minutes a day for 4 days of the week.
Week 3. Walk for 20 minutes a day for 4 days of the week.
Week 4. Walk for 30 minutes a day for3 days of the week.
Wearing proper walking shoes can prevent future injuries and make walking more comfortable and enjoyable. How do you know if you have proper walking shoes? According to the Mayo Clinic, there are some important things to look for.
Look for Helpful Features: There are different parts of a walking shoe. Make sure your shoes include the following.
Consider the Shape of Your Foot: All feet are different. Find a shoe that matches your width, length, and arch. Most sporting goods stores can look at your arch and find a shoe that matches your feet. You can also test your arch by
putting the bottom of your foot in water and putting it on cardboard to leave a footprint. If you see most of your footprint, you probably have low arches. If you see hardly any of your footprint, you probably have high arches.
Get the Best Fit: Ask the sales clerk what the best recommendations are. Try various shoes until one fits well for you. Make sure you have at least a half an inch between your longest toe and the end of the shoe. Make sure the shoe
isn’t too snug.
Replace Old Shoes: Shoes should be replaced every 300 to 400 miles or when the outsole is worn out.
Get more information and help at: Healthy Life Style
Tomato-Peach Salad: Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.
Chicken-Mango Salad: Whisk one tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded grilled chicken, assorted greens and diced mango.
Egg Salad with Beans: Toss blanched green beans with sliced radishes and hard-boiled eggs. Drizzle with olive oil; season with salt and pepper.
Watermelon-Feta Salad: Whisk one part white wine vinegar with three parts olive oil, and salt and pepper. Toss with baby arugula, red onion slices, watermelon cubes, crumbled feta, niçoise olives and fresh oregano.
These recipes and more at: 50 Simple Salads
Day 1: Push-ups x 10, Squats x 10, Crunches x 10
Day 2: Jumping Jacks x 20, Burpees x 8
Day 3: Rest Day 4: Push-ups x 20, Lunges x 20, Bicycle Crunch x 20
Day 5: Burpees x 12, High Knees x 30
Day 6: Push-ups x 30, Squats x 50 Day 7: Rest Day 8: Leg Raises x 20, Plank x 30 seconds, Leg Raises x 20 Day 9: Inch worm x 8, Shoulder Taps x 12, Side Lunges x 8 each side Day 10: Ski Jumps x 50, High Knees x 50, Jumping Jacks x 50 Day 11: Rest Day 12: Plank x 45 seconds, Squats x 20, Push-ups x 20 Day 13: Squat Jumps x 40 Day 14: Rest Day 15: Push-ups x 30, Squats x 30, Crunches x 30 Day 16: Burpees x 50 Day 17: Mountain Climber x 25, Squat Jumps x 25 Day 18: Rest Day 19: Leg Raises x 30, Crunch x 30, Plank x 1 minute Day 20: Squats x 50, Lunges x 50, Squats x 25 Day 21: Rest Day 22: Jumping Jacks x 50, High Knees x 50, Push Ups x 20 Day 23: Squats x 100 Day
24: Rest Day 25: Push-ups x 40, Squats x 40, Crunches x 40 Day 26: Burpees x 50 Day 27: Squat Jumps x 50, Lunges x 40, Ski Jumps x 30, Leg Raises x 20, Oblique Crunch x 10 each side Day 28: Rest Day 29: Inch worm x 10,
Shoulder Taps x 20, Side Lunge x 10 Day 30: Choose one of the previous workouts to complete today.
A diet is defined in the dictionary as a special course of food to which one restricts oneself, either to lose weight or for medical reasons. According to the government, the dietary guidelines for healthy eating is described as eating fruits, vegetables, whole grains, low-fat or fat free dairy products, lean meats, poultry, fish, beans, eggs and nuts. Avoiding or lowering products with saturated fats, trans fats, salt, cholesterol, added sugars, and staying within your caloric needs. (“Health Weight.”2016)
Some popular diets include Weight Watchers, Atkins, Slim Fast and Jenny Craig. These diets typically consist of tracking points, buying and eating certain foods, or meal replacement shakes. These “diets” are used to lose weight quickly and for a short amount of time, it’s not a lifestyle change. Healthy eating is for a long term, healthy lifestyle. A certain diet program might work for you, but remember your health is more than a quick fix, it’s a lifestyle change. If you have tried different diets for a long time, maybe it’s time to start healthy eating instead. You can have a lot more variety, and not so many rules. For more ideas and information go to the CDC Healthy Eating page.
Example of a Day in a Diet verse Health Eating Plan.
“Healthy Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 8 Sept. 2016.
Working out outside not only helps you get your daily vitamin D, but can also boosts your mood. Try the following exercises outside with a bench to mix up your workout.
Cut the calories and fat with this healthy pumpkin spice latte.
Take on one, two or as many fitness challenges as you want. Start at your current fitness level and build from there.
In today’s world we live crazy, chaotic, and busy lives that we hardly have time to work out. We have kids, jobs, families, events, hobbies, and don’t forget sleep. We know the importance of working out, but how do we get that work-out in, with a life so busy? With little tricks of the trade, you can get a great workout in, even with a busy schedule.
I am going to give you two examples many people can relate to. You have one person that is ready to make changes and lose weight. They decide to work out five days a week for 60 minutes. They are going to follow a workout program, where they need equipment at a gym for those five days. They decided their schedule is so busy they will get up at 5:30 am to work out every morning. The first two weeks went great! Come the third week, kids were up sick late one night, you only got five hours of sleep. As your alarm went off you knew your body needed the sleep, but you needed to work out. You decided to listen to your body, which is a good thing, because sleep is just as important as physical activity. You feel guilty about not working out, and start to slowly give up on the program because it is too much for your schedule. This is not making fitness a lifestyle.
Making fitness a lifestyle, this person would have slept in because they know it’s good for their body to get sleep. Instead of feeling guilty and giving up they would instead perform a quick 30 minute workout over their lunch break. That is how you make fitness a lifestyle. You work within your schedule and lifestyle to ensure success in all areas of life.
Tricks for making fitness a lifestyle.
Fill up on plenty of fresh fruit and veggies this summer, many of which you can find locally or even in your backyard garden! Here’s a list of the best months to eat the freshest food.
JUNEFruit: Watermelon, strawberries, cantaloupe, cherries, peaches, blueberries, apricots
Vegetables: Corn, lettuce
JULYFruit: Watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums
Vegetables: Cucumbers, tomatoes, summer squash, green beans
AUGUSTFruit: Watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums
Vegetables: Cucumbers, corn, eggplant, tomatoes, summer squash, green beans, lettuce
In order to make small changes for a healthier diet, incorporate one of these things into your diet each day. After 21 days, how do you feel?
Day 1: Eat one serving of vegetables and one serving of fruit.
Day 2: Drink at least 8 cups of water a day.
Day 3: Eat at least 1 serving of whole grains.
Day 4: Eat at least 1 serving of lean protein.
Day 5: Eat at least 1 serving of healthy fats.
Day 6: Eat at least 2 servings of vegetables and 2 servings of fruit.
Day 7: Eat at least 2 servings of whole grains.
Day 8: Eat at least 2 servings of lean protein.
Day 9: Decrease or eliminate calorie filled beverages. If currently drinking more than one caloric beverage a day, decrease it to 1. If currently drinking 1 a day try to eliminate to 0 or once a week.
Day 10: Read labels and start to minimize your consumption of processed food. If you can't pronounce the ingredients list, more than likely it's processed.
Day 11: Eat at least 3 servings of vegetables and 3 servings of fruit.
Day 12: Eat at least 3 servings of whole grains.
Day 13: Eat at least 3 servings of lean protein.
Day 14: Eat at least 2 servings of healthy fats.
Day 15: Eliminate or reduce consumption of added sugar. Reduce to one sugar item a day, or once a week based off where you currently are with sugar consumption.
Day 16: Try a new vegetable and fruit.
Day 17: Go meatless, try replacing protein with meat with a non-meat source such as beans.
Day 18: Make a salad for lunch.
Day 19: Make a smoothie for breakfast.
Day 20: Eat one serving of fish for your protein today.
Day 21: Make this challenge a lifestyle, and not just a 21 day challenge.