Live Healthy By Walking

“It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.” Jenny Craig, Diet Specialist

Our guest author is Karen Shackles from Healthy Summit. I interviewed Karen on her success as a walker, losing 100 pounds, and nutrition.  You can get an audio of this interview when you become a part of the Healthy Walking Help program.  You can get a complimentary report on the 22 Different Types of Walking at http://www.healthywalkinghelp.com

“People tell me all the time, “I hate to exercise!” We all know that exercise is important for our health and well-being, yet so many people do their best to avoid it. What is the solution?

First, work on adjusting your attitude. Instead of thinking of exercise as just another chore that has to be squeezed into your already too-busy schedule, think of it as a vital part of your life that can’t be shoved aside.

What I have discovered about myself is that I love to walk. I mean, really love it. Especially trail walking. So I finally gave myself permission to exercise the way I love, and to not worry about trying to do what everyone else is doing. I’m back to my trail hikes, and loving it.

When you are first starting to exercise, don’t worry about all the rules of what you are “supposed” to be doing. When I started exercising, the idea of 30 to 60 minutes three to five times a week was overwhelming. I didn’t have the time and I didn’t have the ability. So I started with 10 minutes of slow walking. It wasn’t even aerobic. The important thing is to just get started. You can increase the variety, length and intensity of your workouts after you get into the routine of regular exercise.

 It may take you some time to get to the point where your body likes how it feels to be moving. For me, it took a couple of weeks until I noticed that it wasn’t pure torture, and another couple of weeks after that until I started wanting to exercise. So be patient with yourself. Your body was meant to move and be active, and it will remember that if you give it the chance”.

 You can find Karen at http://blog.healthysummit.com

Tags: exercise, Healthy Walking, Improve your health, never give up, Rosalie Lynch, Walk, walking

For years we have heard that exercising will give you more energy and that is true.  However, a lot of people do not even get started walking because they are too tired.  If people would understand all it would take is a fifteen minute walk to relax their brain and their body and they would be energized.  Reducing fatigue will help to enhance your performance and endurance to accomplish your goals. 

A planned walking exercise program plays a consistent and significant role in reducing fatigue.  It does not make a difference if you walk in the morning, afternoon, evening or late at night.  It is doing it regularly that your body and your brain will soon demand you take a walk for it to feel good.  Your body was made for movement rather you are tired or not tired.

Tags: exercise, Fatigue, feeling tired, Healthy Walking, Improve your health, Rosalie Lynch

Our Beginners Walking Coach Program starts in a few weeks and I wanted to share with you one of the daily motivation emails our clients receive.  Each day they are assigned how many minutes to walk, a motivation quote and my encouragement to them to never give up.  You will be intersted in this coaching program if you want to begin your walking program to build strength and endurance and be successful in reaching your goals.  Watch for more information over the next two weeks. Here is one of the daily emails they receive during the program:

“I am here to coach you through this walking program so you will never “give up”; but, “try it one more time”.  At a luncheon one of the ladies asked me why I think she would start walking and then after about two weeks she would quit.  I had only one question for her “why did you think you wanted to walk”.  She had not answered.  Then I asked her “what is your motivation to walk”?  Last question:  “What were you seeking to solve when you started your walking program”?  Her response was “I never thought of it in any of those ways”. 

 I explained to her unless she understands the “why to walk” and make a commitment to a walking program she will continue to give it up.  Is she lazy – absolutely not!  She just does not have her motivation statement that she can read over each day and form her commitment to this healthy activity.  If you do not have your motivational statement completed, do it now and never give up on yourself!”

Tags: baby boomers, exercise, healthy kids, Healthy Walking, Improve your health, Rosalie Lynch

Most people exercise regularly to keep their weight under control and just to feel fit.  However, exercising does far more than simply looking good and being healthier. People overlook one the largest benefits of regular exercise and that is it improves our mental and emotional state. And, because of this it is easier for all of us to handle a stress situation and we can make better decisions in our lives. 

Walking is one of the greatest stress relievers. It has the power to change your mental or emotional state, thus making you more productive and able to meet the challenges in your life.  Many studies provide proof that walking is an excellent exercise to relief stress.  I call this the B & B (brain and body) walking program.  You do not have to knock yourself out by exercising to the point of exhaustion to achieve these goals.  A brisk walk in your neighborhood is a great beginning and you will see the results very quickly in your brain and your body.

Living a lifestyle of movement and activity will get you through the difficult times.  But, like most things in life this only works if you are willing to make a commitment to it. If you are not taking care of yourself during the difficulty times in life you will notice your energy levels will go down, your drive to tackle life goes down, and your emotional state of mind goes down. This is the road of depression and a direct road to medical diseases.  When you notice this happening to you, go outside and take a walk for as long as you need to for the purpose of feeling better.  You are responsibly for taking care of your brain and body and you can not fix anything by sitting around feeling sorry for yourself.  If that sounds harsh, I choose to believe it is the truth and you need someone to tell the truth when you are heading down a depressive lifestyle.  Because we are designed to move and when we do provide movement to our bodies, and our brains, on a daily pattern we handle life far better.  

Tags: exercise, Healthy Walking, Improve your health, motivation, never give up, Rosalie Lynch

I want to tell you a story that I experienced last year.  Many of us go through challenges in our life and quit whatever we are pursuing because something became hard!  Meeting challenges in life is the foundation in building our lifestyles.  Our lives would be empty without the challenges we face everyday.  Everyone has experienced simple challenges that are easy to conquer as well as challenges that nearly dropped us to the ground.  Some of them we have no control over when and why they happen.  And, believe it or not, there are some we sign up for because we want to accomplish something important in our lives.

I signed up for a challenge and had the confidence that I could complete it.  However, I made a mistake which took me out of the challenge for 10 days.  I got very discouraged and down in the dumps.   It did make a difference to me and my lifestyle; more than I knew.  I just could not throw in the towel and it was always on my mind.  On the tenth day I felt helpless so I took an afternoon nap to make up for the sleepless nights I had been having.  When I awoke, there was an announcement that I had been reinstated in time to finish by the deadline of the challenge.  I was totally shocked at my excitement.  I had no idea that completing a challenge was so important to me and my lifestyle. 

I know some people never enter a challenge because of their fear of failure.  I have never experienced this because usually when I sign up for a challenge I complete it.  However, this came mighty close to being a failure because of a mistake I made.  I experienced the fear of failure and how it effected my life and my mental stage of happiness.  However, saying that, I can not imagine going through life without creating challenges for us.  It gives us self confidence, happiness and a sense of well being.

I will continue to sign up for challenges as well as balance the ones which come my way unexpected.  I encourage you to do so as well.  You will experience the highs and the lows of completing what waits before you.  It is thrilling and you gain satisfaction knowing you can meet your challenges and their deadlines. 

I’m telling you this story because many of you tell me that you are challenged by health issues and know that you must walk to lead a healthy lifestyle; however, it is too easy to quit!  I am offering a coaching program starting the third week in January that will keep you going in your challenge.  Watch the announcement and sign up for this valuable four week course and meet your challenge without the feeling of failure.  

Tags: exercise, Healthy Walking, Improve your health, motivation, never give up, Rosalie Lynch, Walking Goals

As I travel to South Carolina to enjoy all of our family together, I will be holding you close within my heart.  You have made 2009 a better year by being who you are.   If you are travelling, be safe.  If you are going to overeat, make sure you walk that extra 30 minutes each day.  I am  so excited what we have planned for 2010 for each one of you. You will be happy with the products we have created that will be available in January; the coaching classes we are offering in January.  And as a subscriber of our blog, you will be able to attend free teleseminars we have plananed starting in January. 

I may pop in and post something this coming holiday; however, I am a believer that if you are fortunate enough to have all of your family (or part of your family) with you, do not put your work above your family.  Enjoy your family and we will visit with each other in about week preparing for 2010.  Happy Holidays and Merry Christmas and Happy Family Time – whatever you are celebrating.  Best wishes.

Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful. 

~Norman Vincent Peale

Tags: exercise, health, Healthy Walking, Improve your health, Rosalie Lynch

Quite a few of you have told me you are working on your 2010 goals.  I am doing this as well.  Some people look at their goals everyday; some people carry a laminated index card with their goals written on it and look at each several times a day; some people create their new goals and tuck it away until the end of the year to review their accomplishments and some people spend time creating their goals and misplace them.  Do you fall into one of these categories?  Writing goals is creating your commitment to make this year better than last year. 

Tags: goals, Improve your health, inspiration, motivation, never give up, Rosalie Lynch, Walking Goals

Many people walk and exercise to improve their appearance. Being unhappy with the way we look and our body dissatisfaction is a big problem in our society. We spend billions of dollars a year for products designed to change our body. I know in my home library I have my share of diet and exercise books. 

 Would you be surprised to learn that most people walk and exercise for two dominate reasons?  The two reasons are:  to look better and to shop for fabulous clothes without feeling fat.

 People whose ages are 20-30 assume their peers go to the gym and work out; it is expected of them. It develops into “bragging” rights on how often they workout.  People, ages 30-40, who never had to exercise now notice their body changing and start a moderate exercise program to look better.  People, ages 40-50, the gravity of their body starts to drag and droop somewhat and it is very easy to become overweight. People, ages 50-60, develops a negative attitude because they are losing the body they had when they were younger, which effects their relationships, professionally and personally.  People, ages 60-70, are losing their muscles, strength, endurance and energy. They start a moderate exercise program, such as walking, and become more interested in their health.  People 70+, realize that walking would be important to their health so they become active once again.  At this age people want to continue to look good; however, looking good is not their priority–it is their health.

I’m talking about men, women and kids all ages.  Did you know kids who are as young as five years old say they don’t like how their bodies look?  Unfortunately, in today’s society, many kids are inactive, overweight and depressed. 

If we live long enough and are honest enough, most of us would admit that our walking and exercising programs are designed to improve our body image and make us feel better about ourselves.  It would be beneficial if we view walking and exercise as a tool to make us look fabulous along with health benefits we achieve.

Tags: exercise, health, Healthy Walking, Improve your health, Rosalie Lynch, Weight Loss

It is exhausting to coach clients who have a million and one excuses for not taking care of their health.  One client explained to me that she does not have the time to even walk.  I do not think it dawns on her that she walks every day going about her daily schedule.  I agree that not everyone has one hour a day to drop everything and go outdoors for a walk.  However, I also know that they can use the steps they do take and expand on them.  What does it take to get people to walk fast, walk slow, climb some stairs, stretch their bodies while they walk and remain active.  The first difficult step in getting up to move your body is the “starting” level.  The second difficult step is “staying motivated”. 

All you are trying to do is to make physical activity a regular part of your day as you go about handling your responsibilities.  It is always helpful to have supportive people helping you in your goal.  You can hire a coach to keep you on schedule or you can ask your spouse, sibling, parents and friends to help cheer you on to become physical active with your schedule walking and exercise program.

You are encouraged to have a “back-up” exercise plan.  This is because you may never know what the weather is going to be like that would stop you from completing an outdoor activity.  An example of this would be:  if you plan to walk outdoors and you wake up to thunder and lightening, don’t skip your program.    You can bring out your walking DVD and walk indoors. It is important to always have a back-up easily accessible to stop excuses.

You can start when you finish creating your physical activity plan.  Do not fall into the habit of saying I’ll start this coming Monday. You will get up now, move your body and become physically active for a healthy lifestyle.

Tags: exercise, health, Healthy Walking, Improve your health, motivation, Rosalie Lynch, walking

I have mentioned several times that people walk for many reasons.  I have met a new friend, Laurie Lico Albanese, and she turned 50 years old and she started her walking adventure.  You might be wondering why in the world did I tell you her age?    Laurie says: “One morning, while sweeping my front porch, I realized I could take that urge for adventure – the urge to walk, to see, to explore, to saunter, journey, sojourn, pilgrimage — and do it right here, from home. Rather than making my celebration an adveture apart from my life, I could make it a new venture within my life.  And so, My Big Walk was born.

It’s my plan to walk for one hour, every day, 365 days.  Through sun, rain, fog, sleet, snow, hangovers, hangnails, sprained ankles, bad moods, menopause, hot flashes, cold spells — you name it, I’m walking through it.  Get a plan, and stick to it.    In other words, put one foot in front of the other and then do it again, and again.  If it scares you, do it anyway. If you don’t feel like it, do it anyway. If you’re tired, definitely do it.   I think walking each day is exactly part of how I want to live my life.  Every day is a small journey. Every walk is a small journey. How you live one day is how you live your whole life.

So that’s me: One Woman. One Year. One Thousand Miles. A year long walking project to mark my fiftieth birthday. Maybe I’ll get to Italy, London, Paris, Rome, anyway. And you can be sure when I get there, I’ll be walking.

I’m thrilled to welcome you to My Big Walk — a twelve month walking project to mark my fiftieth year”. http://www.mybigwalk.com

Tags: baby boomers, exercise, Healthy Walking, Improve your health, motivation, Rosalie Lynch