Category Archives: Exercise

Walking For Weight Loss – 10 Tips On Burning More Calories

burning more calories

Do you have a walking regiment in your goals to lose weight?

If you do… Great!

Walking is a great way to enjoy nature while still shedding some pounds. But do you see those pounds not disappearing fast enough?

Well, I am here to help!

Here are 10 tips on burning more calories while walking.

Burning More Calories Tip #1: Walk Some Inclines

If you are always on even ground, you are burning less than if you have to go up at some points.

I suggest planning your walk so you have to go up some hills or find some stairs along the way and climb them a time or 2.

If you use a treadmill, most have an incline adjustment. Start with say a 4 or 5% grade and slowly raise it until you get to an 8% grade.

Burning More Calories Tip #2: Pump Your Arms

Moving your arms as you walk will actually entice you to go slightly faster. And naturally, as you go faster, the more calories you will burn.

Burning More Calories Tip #3: Walk Farther

This is essentially a no-brainer. You really don’t have to measure the distance. Use time. If you are walking for 30 minutes, add 10, 20 or more minutes. If you are walking 4 days of the week, add in another day.

You will notice a difference as you add distance.

Burning More Calories Tip #4: Interval Walking

This is a great way to burn calories.

Vary between your normal pace and speed walking. If walking city streets, you could switch between each in blocks. On an open walking course, you may want to use your watch.

Speed walk a distance and then slow down to normal. Your heart rate will slow back down and then speed it up again with a speed pace.

Burning More Calories Tip #5: Add Some Other Exercises Into Your Walk

walking with weight

Integrating exercises like quick jogs, high knees, lunges and butt kicks into your walk will help some of those calories go bye bye.

Burning More Calories Tip #6: Add Some Weight

Just adding a few pounds of weight to your body can really make a huge difference. You could invest in

  • a weighted vest
  • ankle weights
  • or wrist weights

Or if you really wanted to up your game and pretend your in Army basic training, just put 10 – 20 pounds in a backpack.

I think I will stick with the weighted vest.

Burning More Calories Tip #7: Use Walking Poles

It may seem slightly crazy and you may get some “looks,” but using walking poles has become a huge trend in Nordic countries and the people who are using them have noticed big differences in calorie reduction.

You use them as if you were cross country skiing. Experts say that using walking poles helps people burn 25 – 45% more calories than normal walking. This is because you are using more muscles in your upper body.

Burning More Calories Tip #8: Walk-Sprint For Goals

This goes hand in hand with #4 because it is a type of interval walking.

When you see an object in the distance, pick up the walking pace until you reach that object… Speed walk to it!

Just every once in awhile, choose some type of marker and race walk to it.

Calories will hate you for it.

Burning More Calories Tip #9: Get A Walking Buddy

walking buddy

Let’s admit it, friends can be the best coaches at times… We tend to push each other to get the best from both.

“Oh c’mon, let’s walk another mile,” or “Let’s see who can walk fastest to the finish.”

Find a friend, co-worker, family member or maybe your dog to be your walking buddy and you will be pushed to go further and faster while having fun the whole time.

Burning More Calories Tip #10: Buy Great Walking Shoes

Some may lead you to believe you need some “Air Jordan’s” or some type of shoe with a lot of cushion.

I regress!

You need to feel the walk and you need to have maximum flexibility in the toe area.

So do your shoe shopping with that in mind.

Conclusion

Follow these tips and watch the calories zoom away as you walk for fun and weight loss.

If you have any questions, just post them below.

Thanks for stopping by… It’s time for a good walk!

6 Unhealthy Excuses

unhealthy excuses

Excuses, excuses, excuses!

It seems so many people have excuses which ends in unpleasant situations…

  • Doctor offices
  • Hospitals
  • or Morgues

I’m sorry to be so blunt, but sometimes blunt is the only way to get the attention of humans.

You see, I am talking about excuses people make to not eat right, not exercise and to not keep in healthy shape.

Here are 6 unhealthy excuses that you should stop making and get yourself in a healthy state of life.

#1 Unhealthy Excuses: Obesity Is In My Genes

This is one of the top excuses I have heard people use to explain their own obesity. Just because Grandpa Joe, Aunt Louise and 2nd Cousin Alice are all overweight does not mean they passed the trait to you.

Actually, they probably passed the blueberry pie with whipped cream along with other fat-causing recipes.

Now I suggest you take another look at the family and focus on those who are not obese. How come the gene didn’t pass to them?

It’s time to throw away the genetic excuse along with the pie recipe.

#2 Unhealthy Excuses: I’m Too Tired After Work To Exercise

Okay… You are too tired after work, so why not before work?

Will I now hear a new excuse? It will make me tired for work.

Sorry, but I won’t buy into that. You see, several studies have determined that physical activity will give you more energy.

I just debunked your second excuse, so set your alarm clock earlier and get up and exercise.

#3 Unhealthy Excuses: I Don’t Have Time To Exercise

no time

Let me ask you a question, how much television did you watch this past week? How much Facebook did you do? Or did you play some video games?

If you found time to do any of those things, you can surely find 20 minutes to 1 hour to exercise each day.

#4 Unhealthy Excuses: Because It Is Thanksgiving, A Birthday, St Patrick’s Day Or The Anniversary Of My Great, Great Grandparent’s Wedding

There always seems to be some kind of holiday excuse to eat the wrong stuff. C’mon, just admit you ate that glazed doughnut because your willpower was weak.

Now take a look in the mirror and quit lying to yourself.

You are a beautiful person who needs to lose some weight; and believe me, you look great the way you are, but that obesity is damaging your health.

Please… Please, please realize that all of us want you healthy. So just say no to the brownie and eat some of the carrots and celery instead.

#5 Unhealthy Excuses: I Already Screwed Up, So I’ll Just Go All The Way

I wonder how many times people who are trying to lose weight take that piece of cake, eat one bite and realize, “Hey, I’m on a diet.”

They then say to themselves, “Well, I screwed up! I may as well eat the whole thing.”

Why allow the snowball to roll down the mountain and become an avalanche? Sure, you made one mistake, but you caught it before too much damage is caused. Don’t allow small slips to become major issues.

#6 Unhealthy Excuses: The Scale Must Be Broken

No, the scale is just fine. You just need to get back on track and stop making excuses.

Conclusion

I believe you should see my point by now. The excuses need to stop!

If you slip, just pick yourself up and admit you are only human and get back on the “healthy you bus.”

If you need help… If you need another set of ears to hear and a mouth to keep you moving forward, I would be happy to be your coach. But mind you, I don’t fall for excuses.

Just contact me by clicking here and we will get you set on a path of healthiness.

Thank you for visiting and have a healthy day!

7 Tips For Staying In Shape When Traveling

Photo by Element5 Digital on Unsplash

It is a question that pops up quite often… Because I know many business persons who are traveling on a consistent basis.

How can I maintain a steady exercise routine while traveling? How do I stay in shape when 1 week I am in Hong Kong, the next week Sydney and home to Newark for 3 days and out again to Singapore?

It isn’t easy! But it can be done.

Here are 7 tips for staying in shape when traveling.

Staying In Shape When Traveling Tip #1: Make Your Fitness Your Passion

When traveling, it is easier than ever to procrastinate on personal fitness. After all, you don’t have a gym, you are having to eat out all the time and your exercise partner probably isn’t along for the ride.

How important is your physical fitness?

If you have a passion to stay in shape, you will make it happen no matter the circumstances. But if fitness is just a hobby, procrastination is likely to win.

Grab the passion! Make it a priority!

Set goals and tell them to an accountability partner:

  • I will lose so many pounds in __ time.

  • I will gain __ muscle mass.

  • Etc…

Staying In Shape When Traveling Tip #2: Gas Pump

I can’t take credit for this idea, it came from Melanie Kaplan writing for the Washington Post online edition here. And I think it is ingenious.

Most of us know how monotonous and back-breaking a long car trip can be.

And exercise is usually the last thing on your mind. Try this…

Every time you stop to fill the gas tank, pump out the same amount of push ups as was the dollar amount you spent… $30 worth of gas, 30 push ups.

No running out to buy a motorcycle to cheat.

Staying In Shape When Traveling Tip #3: The Fake Jump Rope

Maybe you don’t have room to pack your jump rope; it’s okay!

Just fake it.

Do the jump rope motions without the rope. You get the same workout.

Staying In Shape When Traveling Tip #4: Skip Elevators And Escalators

Technology has made us lazy and obese in many ways. Take the extra time and skip some of that technology like escalators, elevators, etc., and just use your feet and legs.

Walking stairways is a great exercise four your legs and glutes.

Staying In Shape When Traveling Tip #5: Be Wise When Eating That Hotel Continental Breakfast

While I do believe in eating a good breakfast, I also suggest that when you “dive in” to that continental breakfast they have at many hotels, consider how healthy the stuff is you are eating. Sugar filled pastries and a heavy mix of processed foods are on the menu.

I suggest loading up on the fresh fruits and fruit juices. A small portion of oatmeal should be fine too.

Staying In Shape When Traveling Tip #6: The Anywhere Exercises

There are 3 basic exercises that can be done nearly anywhere:

  1. Squats

  2. Push Ups

  3. Pull Ups

Okay, maybe pull ups are not possible everywhere, but if you use your creativity, you can usually find something like a tree branch.

In most locations you travel to, there is normally a playground/park in the vicinity. These are usually great places to find creative ways to exercise.

Squats, push ups and pull ups work your primary muscles, so if nothing, at least do these.

Staying In Shape When Traveling Tip #7: BikeShare

Photo by Everton Vila on Unsplash

Bicycling is another great way to get some exercise when you travel.

But you didn’t pack your bike? No problem.

I found an excellent website that will help you find a bikeshare system wherever you are traveling to. Visit this link and see.

Conclusion

If you have just a little creativity, you can find ways to exercise no matter where you are.

It all falls back on… Do you want to? Do you have the passion and desire to stay in shape?

Get up and move… Jog to your connecting flight, swim laps in the hotel pool, walk, just move and keep your head held high because you care about yourself and you CAN do it!

Do you have any questions or comments? Just post them below. Thanks and happy travels!

5 Tips For Living A Meaningful Life With Diabetes

Photo by Kate on Unsplash

When we look at the diabetes statistics, it can be quite easy to fall into a negative state of mind:

  • Over 30,000,000 Americans have some form of diabetes;
  • Each year, 1,500,000 new cases are diagnosed;
  • Diabetes is the 7th leading cause of death in the United States.

So, we know there is a problem. But focusing on the problem… focusing on the statistics can only drive humans into a state of depression.

We MUST focus on solutions.

And I have written several articles about taking care of your diabetes. I do believe that much of it comes down to diets. Eliminating many sugars, processed foods and starches which turn into sugars after ingestion.

But no matter what, there will be diabetes and we must learn to live with this disease.

You Can!

Here are 5 tips for living a meaningful life with diabetes.

Disclaimer: I am not a physician and these tips are from my own personal opinions as well as research. I do suggest seeing your Doctor on a regular basis and not relying on these tips alone.

Living A Meaningful Life With Diabetes Tip #1: Have A Glucose Meter With You At All Times

Most Doctors will tell you the same thing I am telling you… Always have a glucose meter with you and regularly check your levels. By doing so, you will get a good idea when your blood sugar “spikes” and why it is doing so. (Maybe that bite of chocolate cake was not a good idea.)

Living A Meaningful Life With Diabetes Tip #2: Drink Water

It is a well known fact that diabetes can give people the impression they are hungry when they actually are slightly dehydrated.

If you feel an urge to eat, try this… Drink a full bottle of water and wait approximately 15 – 20 minutes. If you are still hungry, snack on a nutritious item such as nuts, apple slices or an organic trail mix that has no sugars added.

Living A Meaningful Life With Diabetes Tip #3: Find A Physical Activity To Take Part In

Just because you have diabetes does not mean you can’t participate in physical sports or activities. Find one or more physical activities you enjoy:

  • Run in a marathon
  • Play in a softball, basketball or another sport’s league
  • Bowling
  • Golf
  • Etc…

Diabetes does not mean you have to sit on the sidelines. Get out and get physically active. Don’t let diabetes stop you.

Living A Meaningful Life With Diabetes Tip #4: Healthy Eating

Maybe this is a good time to say no to those fast food drive-through obesity machines. Focus on a healthy diet…

  • Fruits
  • Vegetables
  • Nuts and seeds

And do know that cutting as many as the carbohydrates from your diet as possible is the best thing you can do. Carbs turn into sugar, so by cutting the carbs out, you are controlling the diabetes instead of letting it control you.

Living A Meaningful Life With Diabetes Tip #4: Get Proper Sleep

Your sleep patterns can play a huge role in your blood sugar levels. It is recommended that people get 7 to 8 hours of sleep every 24 hours. And, you should try to stay consistent. Get up at the same time and go to bed at the same time. Lastly, you should ensure your sleeping zone is optimal:

  • Comfortable mattress and pillow
  • Low light and noise

All of these will help you keep a level blood sugar level.

Living A Meaningful Life With Diabetes Tip #5: For Those Low Moments

If things get fuzzy, maybe your insulin lowered your blood sugar too far. You should keep glucose tablets with you. Some other tricks are:

  • Lifesavers – Yes, they could save your life.
  • 2 tablespoons of honey
  • 1 Oreo cookie

I really don’t like telling people to take things like these but in the case of low blood sugar, they will help.

Conclusion

Many people are living productive lives and they are diabetic.

You can too!

So follow these tips and by all means, stay positive and stress free.

You’ve got this!

And do see your Doctor regularly.

If you have any questions or feedback, just post it below. Thank you and have a wonderful day!

7 Natural Ways To Battle Fatigue

Battle fatigue

Photo by Ayo Ogunseinde on Unsplash

Do you seem to be consistently tired?

My first piece of advice is to see your Doctor. You should have blood work run to ensure it is not something severe. If, after doing so and he/she says nothing is wrong, my next suggestion is to go all-natural. While the temptation may hit you to buy energy drinks… Don’t!

The ingredients in many of them will do you no good. Most may give you an immediate burst of energy, but the crash afterwards can be harsh.

Just follow along and use any, or all of these 7 natural ways to battle fatigue.

#1 Natural Ways To Battle Fatigue: Go For A Walk Or Jog

This absolutely has to be the top tip. Often, fatigue hits us because we are sitting at a desk, on the couch or just doing a few things around the house.

By getting out and doing some exercise, you are working the organs like your heart and lungs and this will increase oxygen and blood flow which in turn, gives you more energy.

#2 Natural Ways To Battle Fatigue: Take A Close Look At Your Sleeping Patterns

This is easily a top reason people feel fatigued all the time. There are various factors such as:

  • too much light in your sleeping area,
  • an uncomfortable mattress and/or pillow,
  • too much noise,
  • and sleeping at inconsistent times or getting too little of sleep.

Some of these factors are not within your control but there are ways you can battle them. If there is too much light entering your sleeping area, you may try dark curtains.

Investing in a high quality mattress and pillow is just plain wise.

Let’s say you live in an apartment in Las Vegas, the city that never sleeps. You are hearing cars and people throughout the night. Earplugs may be the answer to this problem.

And by all means, set a regular sleep schedule where you go to bed and arise at consistent times. We need 7 – 8 hours of sleep every 24 hours.

#3 Natural Ways To Battle Fatigue: Make Waking A Stretch

Photo by Artem Bali on Unsplash

How do you awaken each day? Is it with stress and rushed?

I suggest you set that alarm 10 to 15 minutes earlier and begin the day with some simple stretching. Stretch your arms, legs, neck, back and shoulders. This gets blood flowing and will relieve any tension and stressed areas.

You WILL notice an improvement in how you feel throughout the day with this simple technique.

#4 Natural Ways To Battle Fatigue: Potato Juice

You may think I am a little loco here, but it works…

Take 1 medium sized potato with the peeling still on. Cut it in chunks and put the chunks in 1 ½ cups of water. Now cut ½ of a lemon in smaller chunks and add to the mixture.

Soak this concoction overnight and after your morning stretch, simply pour the liquid (without the chunks) into a glass. Add 1 tablespoon of honey and mix well.

Now drink it… Drink it all!

The potassium from the potato and the vitamin C from the lemon will give you superpowers.

#5 Natural Ways To Battle Fatigue: Add Adaptogenic Herbs To Your Diet

There are certain herbs that will help your body overcome stress and tension which will ultimately win the war against fatigue.

Try adding these natural herbs to your diet in various recipes:

  • ginseng
  • ashwagandha
  • rhodiola
  • and holy basil

These herbs have a calming effect and help you focus on the important stuff.

#6 Natural Ways To Battle Fatigue: Licorice Root

Getting licorice root in pill or extract and taking it on a regular basis will help your adrenal glands produce adequate supplies of cortisol which plays a huge role in your body’s reaction to stress.

If the body’s stress is controlled, you will be less fatigued.

#7 Natural Ways To Battle Fatigue: Copy Popeye

Did you watch the cartoon Popeye?

Believe it or not, there is truth behind how spinach can give you power like Popeye the Sailor Man!

Spinach is rich in iron and will boost your red cell count.

Here’s a suggestion… Keep a bag of raw spinach leaves and every so often, just chew one down… Add come nuts like almonds or walnuts to them for a delicious snack.

Conclusion

Remember what I said at the start of this post… If you are feeling overwhelming fatigue, first and foremost, see your Doctor. And, if all seems well but you are still feeling tired a lot, use these natural ways because they do work.

If you need more help with overcoming fatigue, losing weight or any other wellness issue in your life, feel free to contact me and we can work out a plan for you.

Thanks for visiting and have a great day!