Jul 232014
 

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W is for Walking

Can you lose weight with just walking? Hell yes you can! Don’t disregard walking. If you’re just starting out with fitness or trying to lose some weight but don’t know where to start, you don’t have to start training for a marathon. It’s okay to start small.

“In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (source)”

Walkers are athletes too. Don’t let anyone tell you otherwise. If you’re moving your body and trying, it’s a good thing. Walking is good because you can do it almost everywhere and it’s not something you need to plan ahead. It’s easier on the joints than running and you can still burn a decent amount of calories:

“If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person  = 8.6 calories. (source)” 

So if you weigh 160 pounds and walking for 20 minutes, you could burn 126 calories. In only 20 minutes!

If you’re at work, keep an extra pair of walking shoes at your desk so you can go for walks during the day. I definitely recommend that all runners get fitted at a professional running store for the right kind of shoes. The same goes for walkers. It’s usually free and they will help you pick the shoes that are right for your body. It makes a huge difference! Check out these old posts about the topic: Tip for New Runners: Shoe Fitting and Is it Time for New Shoes?.

Here are some more tips on getting started and sticking with a walking program:

Find a walking buddy. Most things are more fun with a friend! Find a coworker, neighbor, friend to go for walks with you. Maybe your significant other wants to join you for a brisk walk after dinner–this will give you both a good chance to talk and bond. Another tip — get a dog! :D

Track your mileage. There are a TON of apps out there that can track how far you walk. There’s MapMyWalk, RunKeeper or my personal favorite–CycleMeter. I love Cyclemeter because it’s accurate and reliable. I used to use RunKeeper and MapMyRun but that was a few years ago and the GPS used to drop out a lot so I never REALLY knew what mileage I did. With CycleMeter you can change it to almost any activity you can think of. It tracks your distance, speed, elevation, so many things! It’s a great tool.

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Track your progress. Use MyFitnessPal or DailyMile to log your  mileage. Not only will it help you keep track of your progress, it can be very motivating! I don’t know about you but seeing it in black and white makes me feel good and makes me want to try hard. It can also help me set goals.

Technology is your friend. There are tons of gadgets out there to help you. If you have a smart phone the above apps I described are great and many are free. If you don’t have a smart phone, you can try a few different things. I’ve never tried it but I have several friends that rave about their FitBit. Pedometers are good, but I don’t know how accurate they are (I always had cheap ones). Finally, there are tons of watches/heart rate monitors out there that track that stuff. Garmin is a great one (and on my wishlist!). If you can’t get a smart phone or a fancy gadget, there are cheaper versions out there–or there is the SUPER cheap option of driving the route in your car and seeing what the mileage is. :)

Set goals. Start small. Walk around the block on your break at work, walk for 15 minutes after dinner. The more walking you get in, start making goals that you can work towards. Having specific goals helps in so many ways. It’s tangible and not just an abstract thought like “I want to walk more.” Instead, say “I will walk 1 mile today and 2 miles tomorrow.” Or while you are out walking, set a goal like “I will walk to the corner park and then back.” I do this when I’m running. When I’m feeling like quitting I think, “I’ll just run to that next lamp post and then turn around.” And often times when I get to that lamp post I can keep going.

Add hills. Don’t start doing hills in the beginning, work up your stamina and then start adding the hills. Your heart will start pounding harder and you’ll burn more calories.

Add weights. Back in the day I remember when speed walking was the thing and everyone was doing it and they had hand weights and then there were the ankle weights and I’ve also seen weight vests. Weighing more definitely burns more calories. I don’t know that I would add weights in the beginning, but later once you’ve lost some weight I can see where hand weights would be helpful.

Hydrate! I got a hand held water bottle for running and I love it. I can’t tell you how many times I used to be out on a run, far from home or the office, dying of thirst. There were a few times in the summer when I used to run the waterfront at lunch where I got dizzy and almost passed out because I was dehydrated and overheated. In the summer I mix 1/2 Gatorade and 1/2 water in my running water bottle. It was the best $20 I could spend. So take your water with you when you walk!

You can also Prancercise. ;) You’re welcome!

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Speed Up. Not in the beginning. Listen to your body and wait until your stamina builds and walking is easier. Once you’re doing it on a regular basis and maybe it’s getting a little boring, spice it up by walking faster. You never know, speed walking may turn into running!

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Recently I went walking with a coworker during lunch. She’s trying to lose weight and got a FitBit to track her steps. She loves it that thing! It’s encouraged her to walk more and that’s great. Anyways, it was a nice sunny, warm day and we walked for 30 minutes. It reminded me how much I like walking. I used to walk the Hawthorne Bridge every morning into work (nearly 2 miles) and I also walked during my lunch breaks. I got pretty fast at it and could walk from the office all the way to PGE Park and back during my lunch break. I did so much walking and then my knees starting acting up and I quit walking. I realized just how much I miss doing it and I vowed to get back at it! It’s relaxing and exhilarating at the same time. AND IT’S FREE!

Are you a walker? Any tips? 

A-Abstinence * B-Balance * C-Calories * D-Vitamin D * E-Emergency * F-Fast Food and Fine Dining * G-Gym Bag * H-Happy Weight * I-Intervals * J-Jumping * K-Keeping Sane * L-Losing Weight * M-Measuring Mistakes *N-Nemesis * O-Open * P-Plateaus Q -Quitting * R-Runner’s Knee * S-Support * U – Unattainable * V – Victory *

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Apr 092014
 

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V is for Victory

I think one of the biggest factors that will lead to success in weight loss is positive thinking and recognizing how far you’ve come. Celebrating the successes is SO motivating. It helps us get through those plateaus; it helps us get back on track when we stumble along the way (which we all will at some stage).

When I first decided it was time to lose weight, I knew I couldn’t do both the exercise and the food part at the same time–not right away. I needed to take it step by step. I chose fitness first. I started swimming a few times a week and it was HARD. It was so hard. I hadn’t been swimming in probably 5 or 6 years and I was so out of shape I could barely make it down to the end of the pool. Instead of being discouraged or giving up, I made that my goal–to swim to the end of the pool without stopping.

The first victory came a month later. I hadn’t changed any of my food habits yet, but after just one month of swimming I was 10 pounds lighter. It was amazing! It was the boost I needed to see that this could really work! The next victory came a few months later when I was able to swim the length of the pool. As time went by I made knew goals. I wanted to be able to swim a lap (down and back) without having to rest on one side. The tenacity worked and slowly but surely I was becoming conditioned to swim. My next goal was to swim half a mile. It may have taken me a very long time, but I got there. Then the goal was to swim half a mile without stopping to rest!

Each step of the way I made mini goals for myself and focused on that. Instead of dwelling on the number on the scale I celebrated my successes at each milepost. It was such a good feeling to accomplish my goals. The day that I was able to swim 1 full mile without stopping to rest, I was ecstatic! When I got home I called one of my friends to tell her of my victory. I wanted SOMEONE to know what I had done! The positive support helped me in so many ways.

There were other victories on my journey. Each time I went down in a pant size I was euphoric. It was such a cool feeling to buy new clothes in smaller sizes! When I reached my first goal of losing 50 pounds I celebrated by buying some new clothes.

My suggestion for celebrating your victories is to choose rewards that are not food oriented. That will just sabotage how far you’ve come. Instead, do something nice for yourself. Get a pedicure. Buy some new clothes. Go to a movie you’ve been dying to see, ask a friend to help you celebrate. Basically, make note of your success and relish in!

Your victories don’t have to be the number on the scale, either. As I illustrated above, most of my victories were related to reaching a goal as opposed to the scale. Celebrate those NSV’s!!!

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You would think the ultimate victory for me was when I reached my goal weight (150 pounds). As I wrote about before in the post The Arrival Fallacy, that wasn’t the case:

“…the ‘arrival fallacy’ the belief that when you arrive at a certain destination, you’ll be happy. The arrival fallacy is a fallacy because, though you may anticipate great happiness in arrival, arriving rarely makes you as happy as you anticipate.”

Honestly, reaching goal was kind of anticlimactic. Once again, all the things that made me happy were the goals I accomplished as opposed to the scale. Finishing 55 miles in Reach the Beach made me happier than seeing 150 pounds on my scale.

Do I still celebrate my victories? Not as much anymore. My maintenance mode has become the norm for my life and I don’t really think about stuff like that anymore. I do still try to have goals for myself but even those seem to have less emphasis. Time will tell if that changes.

Do you celebrate your victories? What is one you can share with me? 

A-Abstinence * B-Balance * C-Calories * D-Vitamin D * E-Emergency * F-Fast Food and Fine Dining * G-Gym Bag * H-Happy Weight * I-Intervals * J-Jumping * K-Keeping Sane * L-Losing Weight * M-Measuring Mistakes *N-Nemesis * O-Open * P-Plateaus Q -Quitting * R-Runner’s Knee * S-Support * U – Unattainable *

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