Live Healthy By Walking

Are you hestitate to try the Nordic Poles/Walking Sticks?  I had a good question from one of our subscribers asking me if I use my Nordic Poles all year round.  The answer is “yes”.  When I started walking with the poles, I was the only one in my neighborhood using them.  I had a few people stop and ask me about them.  I even let them try them out by showing them the walking technique.  I smiled last week when I saw three people walking with the poles/sticks.  One neighbor even had snowshoes on with this poles and was doing cross country snow skiing on flat ground on ten inches of snow.  Nordic walking/stick walking is for men and women.  It was great to see.

Why should you use the Nordic poles? It is a personal decision.  I use them for balance in walking; giving my upper body quite a work out; helps me speed up; gives my whole body a work out and not just my lower body and it is fun!  Some people do associate the poles with snow/winter walking and that is just not true.  You can use them all year around – it is an exercise technique no matter what the weather may be outside.  I believe it is a “must” for overweight people who may be having trouble being mobile.  The poles provide a stable and balanced walk which is needed when a person has a health issue.  Whether you live in California or the upper part of the Dakatos, you can Nordic Walk and feel good about the healthy benefits you are providing your whole body.  I am happy to report that Nordic Walking Groups are being formed, with certified trainers, right here in the United States.  Check it out here

Tags: Exerstrider, Healthy Walking, Nordic Poles, Rosalie Lynch, Walk, 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

I have discovered there are several things a person needs to do when preparing for training in a marathon.   I knew it was important for me to check in with my doctors to get their approval.  So, I made a check list to guide me through the process Here is my check list:

• Purchased the appropriate layer clothing – no problem! A reminder:  do not spend a lot of money on training clothes…go to discount stores.
• Check the soles of my shoes – they were OK for training
• Go to foot doctor – he was happy I was in the training program. No neuropathy in my feet and my circulation in feet was excellent.
• Go to pulmonary doctor – I had increased my lung capacity by 100%.  I have had problems in the past, because of my past life of inactivity and when tested I had improved.  He was very happy – walking outside in the fresh air really does help the lungs.
• Go to diabetes doctor – There was a problem!  My blood sugars were in the 400’s and it appears my pancreas may be shutting down.  He pulled me out of the marathon training until we can see what is happening with my sugars.

My heart sunked.  Trying to think of positive thoughts; such as: “Things go wrong so that you can appreciate them when they’re right” and “good things fall apart so better things can fall together”.  As my daughter said “the doctor didn’t say you couldn’t do it in the Spring, he just said you can not do it now until you get your diabetes in better shape. 

I will never give up my dream of walking in a marathon and I do not want you to ever give up what you want to accompish when things stop you temporarily.  Look for the positives and look toward the future when you can follow your dream.  I’ll try it in the Spring!  I continue to walk every day to build my strength and endurance and to continue to create a healthy body.

Tags: exercise, Healthy Walking, marathons, never give up, Rosalie Lynch, Walk, walking, Walking Goals

I would imagine most of us have family members flying home for the holidays. Before I became aware of the benefits of walking and how important is to be dressed appropriately from head to foot, my feet were abused by walking almost everywhere in high heel shoes so I looked “professional” and that included the many airports I walked.  An airport is an excellent place to walk the long halls at your own pace.  There are people who are walking leisurely because they have hours between each flight and there are people power walking through the airports to get from one gate to another gate to catch their scheduled flights.  You will fit in with the crowd at whatever pace you choose.  Since most of us can make our own airplane reservations over the Internet, we take the time to figure out where the gates are and how long it will most likely take us to walk it.  The other great thing is almost everyone now dresses casually when they travel; such as:  loose fitting clothes and walking/running shoes.   

My flying days are very limited so I look at airport walking differently; such as: 

• My favorite activity is watching all of the people and feeling a part of activity
• You never eat alone because the airport restaurants are crowded now that food is not a part of the fare
• The airport is open 24 hours
• There are always security guards around to ensure safety, and

It is open to the public so as a private citizen you can go anytime your schedule permits just to walk.  

Tags: exercise, feet, Healthy Walking, Rosalie Lynch, walking

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’m sending a Live Healthy by Walking Newsletter on December 3rd to all subscribers.  It is my first one and it will be improving in layout and design.  The newsletter will be published quarterly.  In this newsletter, I promoted my coaching program and our new Christmas Walker’s Store.  The Christmas Walker’s Store are affiliate programs I am recommending to you to enhance your walking program and some items for your safety.  Tell your friends and family members to visit this site and go to the Christmas Store to buy your Christmas presents. Putting your walking items together is a good investment and a great way to get ready for your walking achievements in 2010. People love to buy gifts that you want and/or need; it makes them happy.

Some of you have ordered the Nordic Poles and are adding strength and endurance to your upper body when you walk.  This is an excellent way to start during the holidays when we have a tendency to over eat. Starting 2010 with the Nordic Poles is such a great idea.

From my experience I have learned people sign up for the coaching program to help them go through the holidays; however, when January comes they flock to the program to gain renewed motivation and information.  You can read about it on this blog or in the newsletter.  The December coaching program is closed and the January registration will be taking place soon. 

Let us make 2010 the very best year for both of us.  You will soon be able to choose clothing items that read “I’m proud to be a Healthy Walker” so you can wear your affirmation every time you take your walk.  Believe me when I say there is nothing more motivating then wearing your affirmation.

FTC Disclosure:  A small commission is paid to me from an affiliate for each purchase you make.

Tags: Coaching Programs, Rosalie Lynch, Walk, walking

Posture has a lot to do with preparing and keeping our bodies in tack for the purpose of achieving healthy benefits.

Just before you are ready to open the door and walk out, take a moment to shrug your shoulders to relax them.  To have your body relax at the beginning of your walk will ensure that your body will be relaxed throughout your walk.  Your posture needs to stand tall.  Do not lean forward because it can put a strain on your back muscles making it painful. 

It is important to practice breathing for about 15 minutes before you walk. Make sure you are breathing through your stomach, not your chest.  When you breathe though your stomach, you are utilizing the lower part of your lungs and that is the best.

For the purpose of proper posture when you start to walk make sure the heel of your foot touch the ground first and then roll your weight forward. Remember, short quick steps work your butt muscles instead of taking long strides.  

To summarize actions you can take to ensure proper walking posture, follow these five steps:

1. Before you step out your door for the walk, shrug your shoulders and shake your body to relax it
2. Stand tall and do not lean forward while stepping
3. Practice breathing, 15 minutes before your walk, through your stomach not your chest
4. Walk with your heel first and roll your foot
5. Permit yourself to take short, fast steps instead of long strides in your walking style

Tags: exercise, motivation, Rosalie Lynch, Walk, walking, walking posture

I was talking with a lady who is always trying to drag her husband out for a walk after dinner.  He never seemed to want to go.  She asked one of her lady neighbor friend to walk with her.  Her neighbor came by in short shorts and a cute blouse and she announced to her husband they were going for a walk.  He jumped up out of his chair and announced he was going to join them.  What was his motivation?

Another lady was just diagnosed with Type II Diabetes.  She was scared when she learned she had to change her eating habits, start taking medicines, test her blood sugars four times a day and exercise.  She started studying the silent killer disease and learned that if she lost weight and exercised her diabetes would improve.  She had never been an exercise person so she wanted to start with something that she knew she could do.  She selected walking.  What was her motivation?

We make decisions in our lives based on our motivation.  And, everyone has a different motivation.  Sometimes the motivation is logical and sometimes not logical at all.  If you can understand why you make your decisions and what the motivation is, you will start to understand yourself. 

You will find the motivated people are the ones who commit themselves and stay steadfast in their decisions.  Determine your motivation in your walking activity and you will stay steadfast in walking toward a healthy body.

Tags: exercise, Healthy Walking, motivation, never give up, Rosalie Lynch, walking

This is Rochelle and Mike Hoffman (Rochelle is my daughter).  I am leaving out today to go to the Chicago Marathon where they will be running for the American Cancer Society.  I have never walked in a marathon; however, I am challenging myself to advance in my walking levels.  Are you challenging yourself to go to the next level in walking?  You can and should to ensure creating your healthy body and lifestyles.  I am registering for the Shamrock Half Marathon in Virginia Beach as a walker and training starts on November 13th, 2009 even though the event is March 2010.  You need to train your body for long distance walking.  Do not ever consider yourself too old to walk in a marathon!  Write and tell me if you have walked in a marathon – I would love to hear about it.  We need to encourage each other and share our stories.  Well, off to Chicago and to cheer the “LIVE-LOVE-LAUGH” team to the finish line. 

Tags: exercise, health, marathons, Rosalie Lynch, Walk, walking, walking training

Many books, personal trainers and television stars say, in various fashions, all you need to do is exercise to burn calories and you will lose weight.  This is true; however, people keep jumping on the bathroom scales to see how much weight they lost by exercising.  One day the weight goes up and the next day the weight goes down which reaps disappointment in seeing results.  There is a secret to stop this yo-yo effect which causes many people to just give up. 

One day I woke up and decided to enroll in a hospital weight loss program to see what those experts have to say.  The first meeting their message was:  your responsibility is to create a healthy body-our responsibility is to track your progress.  You develop your exercise program and do it each and every day and ignore the one thing that stops weight loss.  Can you guess what the one thing is that stops us from losing weight?

The medical staff asked how many of us had a bathroom scales that we could jump on every day.  I proudly raised my hand because in preparation for the class I had just purchased a bathroom scale that gave me my weight and my BMI (body mass index) and it was computerized.  They said to get rid of it.  I remember one of their suggestions was to take your bathroom scale and put it in the trunk of your car; hide it; give it away or ask a family member to keep it at their house. 

Here’s the secret-GET RID OF YOUR SCALE!  You must throw (or give) away your scale for one year so you are not distracted from your ultimate goal of creating a healthy body. This is the really important part, exercise regularly and you can measure your success in two ways:  1) feeling better and gain many healthy benefits and 2) by the inches you will be losing – your clothes will show your body changes and you are losing your unwanted fat by walking.

Everybody can lose weight for short periods of time; but, the secret is keeping the weight off over a life time.  Many people will lose weight and can achieve their ideal weight; however, it will not stay off unless you are committed to a lifetime of exercise and not stop.  The message is clear:

1)     Start walking today

2)     Get rid of your bathroom scales

3)     Have a mindset that walking needs to be a lifetime activity to maintain your weight and your health

Tags: Rosalie Lynch, walking, Weight Loss