Hello Ladies! The Avon Walk for Breast Cancer is only 10 days away! What should you be doing from now until then?
1. Keep up with your training, but remember to decrease your training as it gets closer. If you have not done much in the way of training, go on a 15-30 minute walk each day to get your muscles moving and to break in all of your walking gear and shoes!
2. Stay hydrated in the days leading up to the walk.
3. Avoid drinking alcohol and caffeine, if you can.
4. Don't change your diet in the 10 days up to the event, especially during the final week. Although you should try to eat less protein and more carbohydrates.
5. Check the packing list in the Participant Guide that Avon gives you and on this blog and make sure you have everything you need.
6. Have some stories in mind to tell one another - we have 39.3 miles to chat!
7. Stretch and take care of yourself - we don't want any injuries before (or during or after) the walk!
8. The night before the walk, eat a meal high in carbohydrates and get a good night's rest - we have to be at Solider Field by 6:00 a.m. on the Saturday of the walk.
Can't wait for us all to cross the finish line!
Jen
Wednesday, May 21, 2008
Friday, May 2, 2008
Volume 10 - Avon Walk for Breast Cancer Training Tips
Hello Ladies!
Many of you have asked about what you should have with you on the walk. About.com: Walking published a great article and I have added some things to it:
1. Pack - Decide what kind of pack you want to carry with you - last year Anna had a small backpack and Kristine and I had little running type fanny packs (not as nerdy as they sound). Remember that Avon has snacks and first aid at every other rest stop and you will not want to carry a lot for 39 miles.
2. Water Bottle - you need a wide mouth water bottle so you can refill it easily at each rest stop. It is best to strap on your water bottle or put it in your fanny pack or backpack rather than carrying it in your hand, as a pound of water in your hand can strain your shoulder, elbow, and wrist.
3. ID.
4. Tissues - whether it's your nose dripping, your eyes watering, or no toilet paper in the restroom, you are likely to need a tissue along the walk.
5. Money - just in case you need to stop and buy something along the walk route.
6. Cell Phone - but remember that we cannot use cell phones or ipods on the walk - but it may be nice to have the cell phone just in case we get separated.
7. Lip Balm & Sunscreen - I think they have this at some of the rest stations, but may be best if at least one of us has this.
8. Extra socks - we changed our socks at lunchtime and tossed our old ones. Remember - you need non-cotton, wicking socks!
9. Body glide and mole skin - they have mole skin at the first aid stations, but we stopped a few times to reapply body glide on our feet so we wouldn't get blisters and mole skin where blisters had started to form.
10. Medications - I brought my inhaler, just in case. We also carried ibuprofen with us - but they did have this at the rest stations.
Keep up your training!
Jen
Many of you have asked about what you should have with you on the walk. About.com: Walking published a great article and I have added some things to it:
1. Pack - Decide what kind of pack you want to carry with you - last year Anna had a small backpack and Kristine and I had little running type fanny packs (not as nerdy as they sound). Remember that Avon has snacks and first aid at every other rest stop and you will not want to carry a lot for 39 miles.
2. Water Bottle - you need a wide mouth water bottle so you can refill it easily at each rest stop. It is best to strap on your water bottle or put it in your fanny pack or backpack rather than carrying it in your hand, as a pound of water in your hand can strain your shoulder, elbow, and wrist.
3. ID.
4. Tissues - whether it's your nose dripping, your eyes watering, or no toilet paper in the restroom, you are likely to need a tissue along the walk.
5. Money - just in case you need to stop and buy something along the walk route.
6. Cell Phone - but remember that we cannot use cell phones or ipods on the walk - but it may be nice to have the cell phone just in case we get separated.
7. Lip Balm & Sunscreen - I think they have this at some of the rest stations, but may be best if at least one of us has this.
8. Extra socks - we changed our socks at lunchtime and tossed our old ones. Remember - you need non-cotton, wicking socks!
9. Body glide and mole skin - they have mole skin at the first aid stations, but we stopped a few times to reapply body glide on our feet so we wouldn't get blisters and mole skin where blisters had started to form.
10. Medications - I brought my inhaler, just in case. We also carried ibuprofen with us - but they did have this at the rest stations.
Keep up your training!
Jen
Monday, April 21, 2008
Volume 9 - Avon Walk for Breast Cancer Training Tips
Hello Ladies!
I hope your training is going well! Here is some motivation:
Most of us, while excited about the walk and the breast cancer cause, also hope that we personally benefit from the walk, by loosing some weight!
Walking will definitely help with that! In a nutshell, 1 pound of body fat is equal to 3,500 calories. A healthy rate of weight loss is approximately 1 -2 pounds per week. To lose 1 pound per week you would have to burn an additional 500 calories per day. (7 days a week X 500 calories per day = 3500 calories.)
Below are some simple formulas (from ezinearticles.com) you can use to determine how many calories you are burning when you walk:
If you walk a pace of (note that per Avon, we only need to walk 2.75 miles/hour to complete the walk):
3.0 miles/hour (20-minute miles) = You burn .027 calories per pound that you weigh per minute.
3.5 miles/hour (17 minute miles) = You burn .033 calories/pound/minute.
4.0 miles/hour (15 minute miles) = You burn .042 calories/pound/minute.
4.5 miles/hour (13 minute miles) = You burn .047 calories/pound/minute.
Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.
For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories!
Now that is motivation!
Until my next post,
Jen
I hope your training is going well! Here is some motivation:
Most of us, while excited about the walk and the breast cancer cause, also hope that we personally benefit from the walk, by loosing some weight!
Walking will definitely help with that! In a nutshell, 1 pound of body fat is equal to 3,500 calories. A healthy rate of weight loss is approximately 1 -2 pounds per week. To lose 1 pound per week you would have to burn an additional 500 calories per day. (7 days a week X 500 calories per day = 3500 calories.)
Below are some simple formulas (from ezinearticles.com) you can use to determine how many calories you are burning when you walk:
If you walk a pace of (note that per Avon, we only need to walk 2.75 miles/hour to complete the walk):
3.0 miles/hour (20-minute miles) = You burn .027 calories per pound that you weigh per minute.
3.5 miles/hour (17 minute miles) = You burn .033 calories/pound/minute.
4.0 miles/hour (15 minute miles) = You burn .042 calories/pound/minute.
4.5 miles/hour (13 minute miles) = You burn .047 calories/pound/minute.
Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.
For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories!
Now that is motivation!
Until my next post,
Jen
Friday, April 4, 2008
Volume 8 - Avon Walk for Breast Cancer Training Tips
Welcome to Volume 8 of my training tips! We are only 4 posts away from the big weekend.
Tips for Preparing for a Charity Walk from About.com: Walking by Wendy Bumgardner (with some of my comments inserted)
Start Walking
It's best if you have several weeks before the event to get in some training. Start now and plan to walk at least 15 minutes every day, gradually increasing your time and distance. Check our Wendy's Absolute Beginner's Walking Tutorial online - it is perfect if you have a month or more before the walking event to prepare.
But It's This Weekend!
I give you a hand for your support of the charity, but you had better get walking TODAY. Depending on your normal activity level, walk for 15 minutes to a half hour each day before the event.
Clothing/Shoes
One Month Before - You have enough time to get fit for a pair of walking shoes. The trick is to go to the store in your area that caters to serious runners and has a sales staff interested in getting you into a well-fit pair of shoes. Then you must walk in them through the month, every day, to know that they work well. See her Walking Shoe Guide online for full information on what to look for in walking shoes.
Two Weeks or Less - You don't have time to find and break in a new pair of shoes - your best bet is to use your favorite sneakers. Where you can make a difference is with your socks. Forget about cotton socks, get to an athletic store and buy a pair of CoolMax socks or blister-resistant socks. These wick away the sweat to keep your feet dry and less prone to blistering.
Blister Busters
A big problem for those going on a long walk for which they haven't adequately trained is blisters. Fight these the easy way - coat your feet with petroleum jelly before you put on your socks. If you have been practicing and get blisters in an area despite petroleum jelly, then cover those areas with moleskin or a bandage before you walk. Kristine and I use "Body Glide" on our feet instead of Vaseline - you can buy it at any running store.
Shin Splints
Are your shins hurting when you walk? This is typical for people who are new to walking. Shins only get exercised by walking, and when you change your walking speed, distance, or shoes you will hear about it from your shins. Stop and rest a bit. Then slow down and take smaller steps.
Undies - Underneath it all, women should wear a sports bra. Both men and women may experience painful chafing - apply petroleum jelly if you do not wear a bra. Spandex running shorts are a great idea for both sexes to prevent chafing in the upper thigh area. Look for non-cotton, wicking fabrics.
Inner Layer - Your inner layer should be of a wicking fabric such as polypropylene or coolmax. Take it from us - don't wear the free t-shirt they give you for registering for the walk - cotton shirts will retain sweat and moisture during the event and you will end up feeling damp and clammy.
Outer Layer - In many climates you will want a windproof, water resistant outer layer - a jacket or windbreaker. One with a rain hood is an excellent idea - umbrellas end up poking other walkers or being a chore to carry. This may not be necessary - we will have to check the weather beforehand - we want as little as possible with us - because otherwise we are stuck carrying it for the whole day!
Insulation - In cold climates, you should wear an insulating layer between your t-shirt and your jacket. Microfleece is an excellent choice. A wool shirt is OK. Sweatshirts end up being - sweaty. You will usually get pretty warm after the first few minutes walking and so will be shedding layers.
Bottoms - If it isn't good weather for shorts, then select comfortable pants that move easily with you.
Hat - In any weather, a hat to keep your head warm or the sun off your scalp is a requirement. We wore hats last year to block sun and look cute!
Packs - Ditch the purse and dig out a waistpack in which to carry your keys, identification, and other essentials.
Food/Water
Charity walks generally have plenty of snacks and drinks along the walk and at the start/finish. The Avon walk has snacks every other rest stop - you will not go hungry!
Water - Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water and refill at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks - Sports drinks often are offered. For longer walks, enjoy some sports drink after the first half hour. This replaces the salt you are sweating away. We alternated between filling our watter bottles with water and Gatorade and mixes of them as well.
Snacks - Bananas are the perfect walking snack - they replace potassium and have sugar and starch. Go ahead and grab the free sports bars they offer - eat them if you are hungry, but better yet save them for later. On longer walks, salty pretzels can help you replace salt lost in sweating.
Don't Over-reward Yourself - Walking burns approximately 100 calories per mile for a 150-pound person. Don't eat too much in celebrating!
General Tips
Tips for Preparing for a Charity Walk from About.com: Walking by Wendy Bumgardner (with some of my comments inserted)
Start Walking
It's best if you have several weeks before the event to get in some training. Start now and plan to walk at least 15 minutes every day, gradually increasing your time and distance. Check our Wendy's Absolute Beginner's Walking Tutorial online - it is perfect if you have a month or more before the walking event to prepare.
But It's This Weekend!
I give you a hand for your support of the charity, but you had better get walking TODAY. Depending on your normal activity level, walk for 15 minutes to a half hour each day before the event.
Clothing/Shoes
One Month Before - You have enough time to get fit for a pair of walking shoes. The trick is to go to the store in your area that caters to serious runners and has a sales staff interested in getting you into a well-fit pair of shoes. Then you must walk in them through the month, every day, to know that they work well. See her Walking Shoe Guide online for full information on what to look for in walking shoes.
Two Weeks or Less - You don't have time to find and break in a new pair of shoes - your best bet is to use your favorite sneakers. Where you can make a difference is with your socks. Forget about cotton socks, get to an athletic store and buy a pair of CoolMax socks or blister-resistant socks. These wick away the sweat to keep your feet dry and less prone to blistering.
Blister Busters
A big problem for those going on a long walk for which they haven't adequately trained is blisters. Fight these the easy way - coat your feet with petroleum jelly before you put on your socks. If you have been practicing and get blisters in an area despite petroleum jelly, then cover those areas with moleskin or a bandage before you walk. Kristine and I use "Body Glide" on our feet instead of Vaseline - you can buy it at any running store.
Shin Splints
Are your shins hurting when you walk? This is typical for people who are new to walking. Shins only get exercised by walking, and when you change your walking speed, distance, or shoes you will hear about it from your shins. Stop and rest a bit. Then slow down and take smaller steps.
Undies - Underneath it all, women should wear a sports bra. Both men and women may experience painful chafing - apply petroleum jelly if you do not wear a bra. Spandex running shorts are a great idea for both sexes to prevent chafing in the upper thigh area. Look for non-cotton, wicking fabrics.
Inner Layer - Your inner layer should be of a wicking fabric such as polypropylene or coolmax. Take it from us - don't wear the free t-shirt they give you for registering for the walk - cotton shirts will retain sweat and moisture during the event and you will end up feeling damp and clammy.
Outer Layer - In many climates you will want a windproof, water resistant outer layer - a jacket or windbreaker. One with a rain hood is an excellent idea - umbrellas end up poking other walkers or being a chore to carry. This may not be necessary - we will have to check the weather beforehand - we want as little as possible with us - because otherwise we are stuck carrying it for the whole day!
Insulation - In cold climates, you should wear an insulating layer between your t-shirt and your jacket. Microfleece is an excellent choice. A wool shirt is OK. Sweatshirts end up being - sweaty. You will usually get pretty warm after the first few minutes walking and so will be shedding layers.
Bottoms - If it isn't good weather for shorts, then select comfortable pants that move easily with you.
Hat - In any weather, a hat to keep your head warm or the sun off your scalp is a requirement. We wore hats last year to block sun and look cute!
Packs - Ditch the purse and dig out a waistpack in which to carry your keys, identification, and other essentials.
Food/Water
Charity walks generally have plenty of snacks and drinks along the walk and at the start/finish. The Avon walk has snacks every other rest stop - you will not go hungry!
Water - Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water and refill at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks - Sports drinks often are offered. For longer walks, enjoy some sports drink after the first half hour. This replaces the salt you are sweating away. We alternated between filling our watter bottles with water and Gatorade and mixes of them as well.
Snacks - Bananas are the perfect walking snack - they replace potassium and have sugar and starch. Go ahead and grab the free sports bars they offer - eat them if you are hungry, but better yet save them for later. On longer walks, salty pretzels can help you replace salt lost in sweating.
Don't Over-reward Yourself - Walking burns approximately 100 calories per mile for a 150-pound person. Don't eat too much in celebrating!
General Tips
* During the Walk Start at a slow and comfortable pace for the first 5-10 minutes. This is easy to do at large events as everyone is moving slow.
* Speed up to your natural pace but remember this is not a race, be gracious to those you pass.
* Pass on the left unless you are facing traffic on an open road - in that case you pass on the traffic side.
* If walking with friends, be aware of those who wish to pass you and don't block the route while walking abreast.
* Be ready to chat!! Kristine, Anna and I did not talk about anything substantive for a few weeks before the walk and we made a list of things we wanted to talk about - such as Kristine's upcoming wedding, Anna's boyfriend, Jen's camping experience, etc.
* Be respectful of property - stay on the path, do not trample on people's lawns and gardens, only use porta-johns and not the bushes.
* Don't litter - deposit cups, wrappers, etc. only in waste receptacles or carry them with you till you find one.
* If you feel a blister coming on, stop and apply a bandage immediately before it grows.
* Obey event volunteers and treat them kindly.
* You've done it! You made it through a challenging walk, hopefully none worse for the wear. Enjoy your reward - the t-shirt, medal, pin or other item you received. Wear it with pride to work the next day.
Until my next post,
Jen
Thursday, March 27, 2008
Inspire Yourself! Raise that money!
Ladies,
We are close to the big event. I know you are all working hard to train and raise funds. Your efforts are an inspiration! Allow me to inspire you with some words of wisdom that I hope you find encouraging and motivating to get you to your final fundraising goal.
Words of Wisdom
We can do anything we want to do if we stick to it long enough.
Helen Keller
Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun
Great works are performed not by strength but by perseverance.
Samuel Johnson
It's not whether you get knocked down. It's whether you get up again.
Vince Lombardi
Now get out there and raise some money!
Monday, March 24, 2008
Volume 7 - Avon Walk for Breast Cancer Training Tips
Welcome to Volume 7 of my training tips! We are only 5 posts away from the big weekend.
I hope you have all started the Prevention Training Program - remember, no one is perfect and you can't always follow the program, but at least give it a try!
One thing that happens to me during long training walks and during the big weekend is that my hands start to hurt because all of the blood is flowing down to them. I end up holding my hands above my head off and on to help prevent this.
Below are some tips from "walking.about.com" to deal with this:
Please read through my earlier postings for more tips if you have not already.
Until my next posting,
Jen
I hope you have all started the Prevention Training Program - remember, no one is perfect and you can't always follow the program, but at least give it a try!
One thing that happens to me during long training walks and during the big weekend is that my hands start to hurt because all of the blood is flowing down to them. I end up holding my hands above my head off and on to help prevent this.
Below are some tips from "walking.about.com" to deal with this:
- Remove your rings prior to a walk.
- Loosen your wristwatch strap and elastic sleeves.
- Carry a small object to grip lightly from time to time as you walk: a small foam pad, rubber ball, map, or flashlight.
- Do an occasional arm circle.
- Don't clench your hands, keep them relaxed and slightly open.
- Every so often, stretch all of your fingers out for a few seconds and then make a fist. Repeat this several times.
- Racewalking coach Bonnie Stein of Acewalker.com recommends using correct arm motion with your arm bent at almost a 90 degree angle and swinging back and forth from a relaxed shoulder, rather than opening and closing the arm at the elbow.
- Play stick-em-up: rest your hands on top of your head for a few seconds to get them above the level of your heart.
- Whenever you are sweating, take care in balancing your water and salt intake.
Please read through my earlier postings for more tips if you have not already.
Until my next posting,
Jen
Wednesday, March 12, 2008
More Fundraising Ideas
Hello ladies! We are quickly approaching the Avon Walk so I thought I'd send out some new fundraising ideas. After taking a quick look at our Team Progress page it looks like everyone is working hard to get donations! Here are some ideas for those of us running out of people to harass on email!
- Go to a bar on St. Patrick's Day and hand out green beads for a dollar each. (You may need to get permission from the bar owner first) You can buy the beads in bulk at stores like Target or craft stores for about $.25 each. Try to sell 200 in 2 hours and you will make $150 and have fun at a bar!
- Sell lollipops with a pink ribbon tied around them. Just put the lollipops in a basket with a sign on them that says "Please take one. Donations welcome for the Avon Walk for Breast Cancer." You can either buy lollipops, or try to make your own. Here's a link for pink ribbon lollipop molds: http://www.artbeatgifts.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=bca0030
- Plan a card party (Spades is a good card party game). Ask each person to contribute $10. At the end of the night give the winning team a gift basket make up of donated items or a bottle of wine and some nice chocolates.
- If you work in an office, place a donation jar on your desk. Put up a sign that says "Donate your change to make a change!"
Tuesday, March 11, 2008
Volume 6 - Avon Walk for Breast Cancer Training Tips
Welcome to Volume 6 of my training tips! We are only 6 posts away from the big weekend. I just booked my flight!
By now you should have all received the Prevention Training Program from me via email - the program is 12 weeks long and we are less than 12 weeks out so I hope you have at least started!
Some tips for adhering to the Training Program:
1. For my cross training, I have been bike riding - I will try to post the picture online - Kaya has been bike riding with me in the basket on my bike. She loves it! If you have a bike and it is not too cold and icy outside, try it - it really is fun. Swimming indoors at the gym or doing yoga or exercise videos at home would also be great cross training activities.
2. The Training Program requires that you get some long walks in. This is very important, but not that practical - who has 8 hours in a day to walk? Try breaking it up by running errands by walking. The other day I walked to the dentist, then to get my nails done and then to CVS - in total I walked almost 6 miles without even thinking about it.
3. Don't get down on yourself. It is practically impossible to follow the Training Program so congratulate yourself for the walks that you do get in - you will feel better and look forward to the walks, I promise!
Until next time,
Jen
By now you should have all received the Prevention Training Program from me via email - the program is 12 weeks long and we are less than 12 weeks out so I hope you have at least started!
Some tips for adhering to the Training Program:
1. For my cross training, I have been bike riding - I will try to post the picture online - Kaya has been bike riding with me in the basket on my bike. She loves it! If you have a bike and it is not too cold and icy outside, try it - it really is fun. Swimming indoors at the gym or doing yoga or exercise videos at home would also be great cross training activities.
2. The Training Program requires that you get some long walks in. This is very important, but not that practical - who has 8 hours in a day to walk? Try breaking it up by running errands by walking. The other day I walked to the dentist, then to get my nails done and then to CVS - in total I walked almost 6 miles without even thinking about it.
3. Don't get down on yourself. It is practically impossible to follow the Training Program so congratulate yourself for the walks that you do get in - you will feel better and look forward to the walks, I promise!
Until next time,
Jen
Friday, February 22, 2008
Volume 5 - Avon Walk for Breast Cancer Training Tips
Welcome to Volume 5 of my training tips!
Recap of Last Training Tips Blog Post:
1. Compliment yourself!
2. Cut back or cut out soda, coffee and other caffeinated drinks.
3. Stretch, especially in the morning.
4. Add cinnamon to your food.
Tips to Consider:
I found a great article online http://darrenhardy.typepad.com/blog/2006/09/weight_loss_tip.html on how to cut 100, 300 or 500 calories from your daily diet:
1. Dodge dining-out disasters: Even your seemingly healthy grilled swordfish and vegetables can pack more calories and fat than a stick of butter. Pasta dishes are notorious: Oil is used throughout the cooking process and added to sauces and cooked noodles. Stick with steamed veggies and grilled, poached or broiled lean protein (like poultry and fish), and ask the chef to prepare your dishes without oil. Or just cook meals at home instead of eating out!
2. Careful With That Cappuccino: A large white-chocolate mocha with whipped cream from Starbucks logs in at 630 calories (the whip alone has 100!). Get your sweet fix with two shots of sugar-free vanilla syrup in a medium cappuccino with soy or fat-free milk and kick 500 empty calories to the curb.
3. Dress Down: Order salad dressing on the side and dip into it sparingly with your fork between bites — you'll cut back to about 2 tablespoons (roughly 175 calories).
4. Lighten Up At Happy Hour: If it tastes sweet or has a salty rim, it's usually bad news (cosmos, lemon drops, and appletinis). Most cocktails have 2 to 5 ounces of liquor. Add in 5 ounces of sugary syrups or mixers like cola, grenadine, and Midori and you can down more than 700 calories in just one drink. Stay away from Margaritaville (and below 100 calories) by pairing your liquor with diet or club soda. Or go for a bottle of light beer or a 5-ounce glass of chardonnay, which contain around 125 calories each.
5. Be Tricky In The Kitchen: For leaner cuisine — and to save 115 calories — swap out that tablespoon of olive oil for canola or olive oil cooking spray. Sauté vegetables and fish with 1/4 cup of broth rather than 1 tablespoon of butter and trim 100 more. Replace the quarter cup of heavy cream in Alfredo and cheese sauces with the same amount of skim milk mixed with 2 tablespoons of flour — bam, another 150.
6. Switch Dishes: The larger the serving dish, the more you're likely to consume, according to recent research in the Journal of the American Medical Association. Downsize your ice cream bowl and serve that fettuccine on a 9-inch appetizer plate instead of a standard 11-inch dish — you can save up to 300 calories in a day.
7. Skip The Sweet Beverages: American women get up to 300 more calories a day now than they did 30 years ago. At least half of those come from sweetened beverages like soda and fruit juice. A 20-ounce bottle of Arizona Iced Tea has 240 calories — about as much as a small meal. Ditch the sports drinks, fruit punch,and Slurpees and get your produce nutrients from whole fruit instead of juice — a 1-pint carton of Tropicana Pure Premium orange juice has 220 calories. An orange? About 35.
8. Pare Down Your PMS Picks: Forgo the cup of Ben & Jerry's for the same amount of low-fat ice cream. Slow-Churned Dreyer's Grand Light Chocolate Chip Cookie Dough has only 260 calories per cup. The B&J version? 540 calories. If you just can't live without, mix 2 tablespoons into a cup of the skinnier stuff and you'll still save 250 calories.
9. Buy Skinnier Bread: The calorie content in different brands can vary as wildly as Anna Nicole's "before" and "after" shots. For example, Milton's Healthy Whole Grain packs 90 calories a slice, while Sara Lee Delightful Wheat weighs in at just 45. Switch brands and you cut your sandwich calories by 90. Better yet, wrap your cold cuts in lettuce — a big leaf of romaine has only 10 calories.
10. Trade Up Your Toppings: Swap the half-cup of guacamole on your burrito for an equal amount of salsa and spare yourself 150 calories. Get the same savings by using salsa in place of the sour cream on your baked potato and the mayo on your wrap. Other tricks of the topping trade: Swap Gorgonzola for grated Parmesan, dip vegetables into hummus instead of ranch dressing, and sprinkle salads with lightly toasted pecans rather than oil-soaked croutons.
11. Turn Off The Tube: We know Laguna Beach reruns can be just as tempting as tiramisu, but too many hours in front of your plasma screen can wreak havoc on your waistline. Researchers from Georgia State University found that people took in up to 130 more calories on days when they ate in front of the TV than on days when they left the remote alone. Move away from the T.V.
12. Spritz Up Your Vino: Mix 3 ounces of club soda with 3 ounces of wine and your drink will have about 60 calories. If you usually have two glasses of Shiraz, substituting the bubbly stuff will save you about 120 calories. An added bonus: Research shows that moderate drinking (one drink daily for women) may increase levels of leptin, a natural hormone that curbs the appetite for sweets.
13. Camouflage Your Candy: A study published in the International Journal of Obesity found that office workers who kept candy within reach in a clear dish ate three times as much as those who kept it farther away in an opaque container. That's a 150-calorie difference. If you've gotta have a Godiva stash, make sure it's out of sight and that you have to work (at least a little) to get to it.
14. Bulk Up: Eating low-cal, fiber-rich foods before a meal — think fruits, vegetables, and broth-based soups — can help reduce your total calorie intake. A study in the Journal of the American Dietetic Association found that women who ate a 100-calorie salad before their meal consumed 12 percent less — 107 fewer calories — overall (salad included) than those who skipped the leafy appetizer. Make your first course a cup of veggie soup or 2 cups of mixed salad with reduced-fat cheese and fat-free dressing.
Until my next posting,
Jen
Recap of Last Training Tips Blog Post:
1. Compliment yourself!
2. Cut back or cut out soda, coffee and other caffeinated drinks.
3. Stretch, especially in the morning.
4. Add cinnamon to your food.
Tips to Consider:
I found a great article online http://darrenhardy.typepad.com/blog/2006/09/weight_loss_tip.html on how to cut 100, 300 or 500 calories from your daily diet:
1. Dodge dining-out disasters: Even your seemingly healthy grilled swordfish and vegetables can pack more calories and fat than a stick of butter. Pasta dishes are notorious: Oil is used throughout the cooking process and added to sauces and cooked noodles. Stick with steamed veggies and grilled, poached or broiled lean protein (like poultry and fish), and ask the chef to prepare your dishes without oil. Or just cook meals at home instead of eating out!
2. Careful With That Cappuccino: A large white-chocolate mocha with whipped cream from Starbucks logs in at 630 calories (the whip alone has 100!). Get your sweet fix with two shots of sugar-free vanilla syrup in a medium cappuccino with soy or fat-free milk and kick 500 empty calories to the curb.
3. Dress Down: Order salad dressing on the side and dip into it sparingly with your fork between bites — you'll cut back to about 2 tablespoons (roughly 175 calories).
4. Lighten Up At Happy Hour: If it tastes sweet or has a salty rim, it's usually bad news (cosmos, lemon drops, and appletinis). Most cocktails have 2 to 5 ounces of liquor. Add in 5 ounces of sugary syrups or mixers like cola, grenadine, and Midori and you can down more than 700 calories in just one drink. Stay away from Margaritaville (and below 100 calories) by pairing your liquor with diet or club soda. Or go for a bottle of light beer or a 5-ounce glass of chardonnay, which contain around 125 calories each.
5. Be Tricky In The Kitchen: For leaner cuisine — and to save 115 calories — swap out that tablespoon of olive oil for canola or olive oil cooking spray. Sauté vegetables and fish with 1/4 cup of broth rather than 1 tablespoon of butter and trim 100 more. Replace the quarter cup of heavy cream in Alfredo and cheese sauces with the same amount of skim milk mixed with 2 tablespoons of flour — bam, another 150.
6. Switch Dishes: The larger the serving dish, the more you're likely to consume, according to recent research in the Journal of the American Medical Association. Downsize your ice cream bowl and serve that fettuccine on a 9-inch appetizer plate instead of a standard 11-inch dish — you can save up to 300 calories in a day.
7. Skip The Sweet Beverages: American women get up to 300 more calories a day now than they did 30 years ago. At least half of those come from sweetened beverages like soda and fruit juice. A 20-ounce bottle of Arizona Iced Tea has 240 calories — about as much as a small meal. Ditch the sports drinks, fruit punch,and Slurpees and get your produce nutrients from whole fruit instead of juice — a 1-pint carton of Tropicana Pure Premium orange juice has 220 calories. An orange? About 35.
8. Pare Down Your PMS Picks: Forgo the cup of Ben & Jerry's for the same amount of low-fat ice cream. Slow-Churned Dreyer's Grand Light Chocolate Chip Cookie Dough has only 260 calories per cup. The B&J version? 540 calories. If you just can't live without, mix 2 tablespoons into a cup of the skinnier stuff and you'll still save 250 calories.
9. Buy Skinnier Bread: The calorie content in different brands can vary as wildly as Anna Nicole's "before" and "after" shots. For example, Milton's Healthy Whole Grain packs 90 calories a slice, while Sara Lee Delightful Wheat weighs in at just 45. Switch brands and you cut your sandwich calories by 90. Better yet, wrap your cold cuts in lettuce — a big leaf of romaine has only 10 calories.
10. Trade Up Your Toppings: Swap the half-cup of guacamole on your burrito for an equal amount of salsa and spare yourself 150 calories. Get the same savings by using salsa in place of the sour cream on your baked potato and the mayo on your wrap. Other tricks of the topping trade: Swap Gorgonzola for grated Parmesan, dip vegetables into hummus instead of ranch dressing, and sprinkle salads with lightly toasted pecans rather than oil-soaked croutons.
11. Turn Off The Tube: We know Laguna Beach reruns can be just as tempting as tiramisu, but too many hours in front of your plasma screen can wreak havoc on your waistline. Researchers from Georgia State University found that people took in up to 130 more calories on days when they ate in front of the TV than on days when they left the remote alone. Move away from the T.V.
12. Spritz Up Your Vino: Mix 3 ounces of club soda with 3 ounces of wine and your drink will have about 60 calories. If you usually have two glasses of Shiraz, substituting the bubbly stuff will save you about 120 calories. An added bonus: Research shows that moderate drinking (one drink daily for women) may increase levels of leptin, a natural hormone that curbs the appetite for sweets.
13. Camouflage Your Candy: A study published in the International Journal of Obesity found that office workers who kept candy within reach in a clear dish ate three times as much as those who kept it farther away in an opaque container. That's a 150-calorie difference. If you've gotta have a Godiva stash, make sure it's out of sight and that you have to work (at least a little) to get to it.
14. Bulk Up: Eating low-cal, fiber-rich foods before a meal — think fruits, vegetables, and broth-based soups — can help reduce your total calorie intake. A study in the Journal of the American Dietetic Association found that women who ate a 100-calorie salad before their meal consumed 12 percent less — 107 fewer calories — overall (salad included) than those who skipped the leafy appetizer. Make your first course a cup of veggie soup or 2 cups of mixed salad with reduced-fat cheese and fat-free dressing.
Until my next posting,
Jen
Thursday, February 14, 2008
Volume 4 - Avon Walk for Breast Cancer Training Tips
Welcome to Volume 4 of my training tips!
Welcome to our newest team member, Jill Mueller, Kristine and Kelly's mom!
Recap of Last Training Tips Blog Post:
1. Increase your walks to 45 minutes twice a week and don't forget to stretch 5 minutes after you start and again after your walk.
2. Try to get 8 hours of sleep each night.
3. Do not eat at least 2 hours before you go to bed.
4. Reduce your salt consumption - stay away from the salt shaker!
Tips for the Next Week:
1. When you look in the mirror, don't dwell on the negative. It makes a difference for weight management and for exercise motivation. We often dwell on the negative and aren't surprised when we fail. Instead, compliment yourself. Tell yourself you are an athlete. You are strong. You can walk X miles or X minutes. Tell yourself you have will-power, you can do it. This tip is from Self Magazine.
2. Cut back on soda, coffee and other caffeinated drinks. Caffeine stimulates hunger and makes it harder to stick with your food plan. Caffeine speeds up the colon motility and makes the kidneys increase urine production, both of which can make for an unpleasant time out on the walking trail. It also removes more water from your system than you add, so you will get dehydrated faster if drinking caffeine. If you love caffeine, cut back to 1-2 drinks a day and avoid it before walks where there are no restrooms.
3. Remember the importance of stretching - especially in the morning. Inactivity during sleep slows circulation, trapping inflammatory substances in blood and reducing the flow of healing oxygen and nutrients to the area," reports Carol Hartigan, M.D., assistant clinical professor of rehabilitation medicine at Harvard Medical School in Boston. To get your blood moving again when you wake up, stretch your spine before you get out of bed: Carefully roll onto your hands and knees and alternately arch and round your back. This is from Self Magazine.
4. Add cinnamon to your food. Recent studies suggest that adding as little as ¼ tsp of cinnamon per day to your diet will lower cholesterol and enhance the effectiveness of insulin in people with diabetes, resulting in reduced blood sugar levels. In Traditional Chinese Medicine, cinnamon is also known for its warming qualities and the aroma is thought to enhance cognitive thinking and increase metabolism. Eat it on toast (don't add sugar), in oatmeal, pancake batter, add to peanut butter and spread on celery sticks, add to yogurt, add in tea, etc.
General Training Tips:
1. Beginning March 1st, we will be starting a training program provided by the Avon Walk and created by Prevention Magazine - until then, please get in the habit of walking if you have not already. Walk messages to people, park at the back of the grocery store parking lot, go shopping and walk around the mall a few extra times. In addition, please have your shoes and clothing by then as it is important to train in the clothing and shoes we will be wearing for the actual walk. Please go back and read my posts that describe the type of clothing and shoes needed and where to get them if you need ideas!
Until next time,
Jen
Welcome to our newest team member, Jill Mueller, Kristine and Kelly's mom!
Recap of Last Training Tips Blog Post:
1. Increase your walks to 45 minutes twice a week and don't forget to stretch 5 minutes after you start and again after your walk.
2. Try to get 8 hours of sleep each night.
3. Do not eat at least 2 hours before you go to bed.
4. Reduce your salt consumption - stay away from the salt shaker!
Tips for the Next Week:
1. When you look in the mirror, don't dwell on the negative. It makes a difference for weight management and for exercise motivation. We often dwell on the negative and aren't surprised when we fail. Instead, compliment yourself. Tell yourself you are an athlete. You are strong. You can walk X miles or X minutes. Tell yourself you have will-power, you can do it. This tip is from Self Magazine.
2. Cut back on soda, coffee and other caffeinated drinks. Caffeine stimulates hunger and makes it harder to stick with your food plan. Caffeine speeds up the colon motility and makes the kidneys increase urine production, both of which can make for an unpleasant time out on the walking trail. It also removes more water from your system than you add, so you will get dehydrated faster if drinking caffeine. If you love caffeine, cut back to 1-2 drinks a day and avoid it before walks where there are no restrooms.
3. Remember the importance of stretching - especially in the morning. Inactivity during sleep slows circulation, trapping inflammatory substances in blood and reducing the flow of healing oxygen and nutrients to the area," reports Carol Hartigan, M.D., assistant clinical professor of rehabilitation medicine at Harvard Medical School in Boston. To get your blood moving again when you wake up, stretch your spine before you get out of bed: Carefully roll onto your hands and knees and alternately arch and round your back. This is from Self Magazine.
4. Add cinnamon to your food. Recent studies suggest that adding as little as ¼ tsp of cinnamon per day to your diet will lower cholesterol and enhance the effectiveness of insulin in people with diabetes, resulting in reduced blood sugar levels. In Traditional Chinese Medicine, cinnamon is also known for its warming qualities and the aroma is thought to enhance cognitive thinking and increase metabolism. Eat it on toast (don't add sugar), in oatmeal, pancake batter, add to peanut butter and spread on celery sticks, add to yogurt, add in tea, etc.
General Training Tips:
1. Beginning March 1st, we will be starting a training program provided by the Avon Walk and created by Prevention Magazine - until then, please get in the habit of walking if you have not already. Walk messages to people, park at the back of the grocery store parking lot, go shopping and walk around the mall a few extra times. In addition, please have your shoes and clothing by then as it is important to train in the clothing and shoes we will be wearing for the actual walk. Please go back and read my posts that describe the type of clothing and shoes needed and where to get them if you need ideas!
Until next time,
Jen
Wednesday, February 13, 2008
Kind of Odd Fundraising Ideas
For those of us running out of 'typical' fundraising ideas, we may want to try some of the following more unusual ideas. Or maybe not. I'm not saying that I'm going to do ANY of these, but maybe they will help spark your imagination!
· Murder Mystery Party Fundraiser: http://www.stepbystepfundraising.com/murder-mystery-party-fundraiser/
· Trivia Night Fundraiser: http://stepbystepfundraising.com/trivia-night-fundraiser/
· Squeegee fundraiser – Approach some local fast food restaurants with drive-thru service – McDonalds, Coffee Time, Burger King, etc. – to see if they would let you set up a squeegee fundraiser in their drive-thru area. Leading up to the event, approach hardware stores and gas station to ask if they would be willing to donate buckets, squeegees and windshield washer fluid to your cause. For the event you will need volunteers at either end of the drive-thru – one to collect donations and give the donor a token to indicate that he or she has given to your cause, and 2 more at the opposite end to collect the token and squeegee the windshield.
· Burger fundraiser – Ask any of the big chain restaurants - McDonalds, Pizza Hut or Burger King –if they will help your cause. Most of the larger fast food restaurants, like McDonalds, offer fundraising benefits, which means the restaurant will donate a certain portion of the day's sales to a fundraising event. To set this up you need to go speak directly with the owner or manager of your local fast food restaurant to see if they offer fundraising benefits. If they do, agree on a day and time – it's typically a few hours (for example from 2pm to 4pm). In the past, fundraising organizers have reported making $500 to $1000 worth of charity profits from just a few hours of sales at a McDonald's restaurant.
· Fundraising Raffle
A raffle is a great fundraising activity! To give yours a twist, sell lollipops with numbers printed on the sticks instead of standard raffle tickets. The sticks themselves can be difficult to write on, so use sticky file labels folded around the sticks to make tags. It would be a good idea to have lots of volunteers and participants to print the numbers. Assign people numbers 1-99, 100-199, etc, or smaller amounts for young children. The person with the winning stick in this fundraising activity gets the prize!
Tip: If you don’t have the money to purchase a prize, ask a local business to donate an item or a gift certificate to raffle off. You’ll be surprised how willing people are to help with fundraising activities. You can even have group members bring baked goods to raffle off!
Monday, February 11, 2008
Join us at the Expo
Hi everyone. My mom and I signed up to attend the Avon Walk for Breast Cancer EXPO at the College of DuPage in Glen Ellyn, IL. For those of you in the Chicago area, we'd love to see you there! Here's the info:
Avon Walk for Breast Cancer EXPO |
Location:
College of DuPage, Student Resource Center 2800ABCG
425 Fawell Boulevard, Glen Ellyn, IL 60137
Get a jump on the walk at our one-day EXPO! Bring your friends and join the Avon Walk for Breast Cancer community for an informative day to get you ready for a wonderful weekend.
- Attend an informational meeting and learn about the event weekend
- Get tips on training and receive week-by-week training plans
- Learn how to fundraise and find out where your funds go from local beneficiaries
- Register to walk, crew or volunteer
If you have any questions please email info.chicago@avonwalk.org.
Date: Saturday, March 8, 2008
Time: 10:30 AM - 1:00 PM
If you'd like to attend this event you can RSVP online.
Tuesday, January 29, 2008
Fundraising Tips - Volume II
With the Avon Walk just four months away, it’s time to step up our fundraising efforts. In an effort to go beyond tips on sending out letters to friends and family members, I have scoured the internet for tips on going beyond the basic letter. Following are some other ways to raise funds for the Avon Walk. Let your teammates know if you have tried any of these techniques and if they have been successful for you!
- Widen the reach of your letter writing campaign by requesting the address books/email lists of your family and friends. You can send a different version of your letter to these lists, introducing yourself and making a new connection. For example: “I am Jeff’s sister…” Or ask your family and close friends, as well as business associates to forward your donation request on to their friends and family members.·
- Keep a change jar in high traffic areas or your home, office or car, with all coins going to your Avon Walk.
- Have your dog or cat "write a letter" to your neighbors' pets. This may sound strange, but it works if your friends are "pet people".
- Ask your office if they will sponsor a Dress-Down Day: allow co-workers to donate $5 to dress down for a day.
- Hold a bake sale or yard sale. Bring baked goods to work and ask for a donation to the Avon Walk. Most people can be tempted to donate by the smell of fresh-baked cookies!
- Hold a “Super Bake Sale” by using advance publicity and taking orders ahead of time for specialty items. Use Valentine’s Day as a draw and make pink cupcakes or pink Rice Krispie Treats using strawberry flavored pink marshmallows. Ask your friends and coworkers to help and show off their baking skills.
- Hold an auction at your office. Auction off a prime parking space, a day off from work, a picnic lunch, desserts, furniture, or any other fun and creative items!
- Start by donating yourself. It’s easiest to ask for money if you have donated yourself. Donate an amount that you would want them to give, like $50.
- Host a party and ask everyone to bring a donation at the door. Remind them that this is for a good cause, and they may even pitch in more than the suggested donation.
- Always carry your sponsor form wherever you go. You never know when you will run into a potential contributor!
- Ask the places you frequent for a donation—such as your hair stylist, dry cleaner, doctor, gym, coffee shop, favorite restaurant, etc.
- Do small chores and favors for donations. A few mowed lawns and dogs walked add up to a generous donation!
Some tips courtesy of the Arthritis Foundation, the NoAIDS Walk, American Diabetes Association and Life Walk
Friday, January 25, 2008
Volume 3 - Avon Walk for Breast Cancer Training Tips
Hello Ladies!
Welcome to Volume 3 of my training tips - time really flies - we only have 9 more training tips postings until the big event! Welcome to our newest team members, Barbara and Jessica!
Recap of Last Training Tips Blog Post:
1. Walk 30 minutes twice a week. Add some stretching in after 5 minutes and again after your walk.
2. Use the 50% solution - eat half your meal and then see if you are still hungry before you eat more, if you are still hungry, eat only 50% and repeat.
3. Eat 5 times a day - breakfast, lunch and dinner with healthy snacks in between. At this moment, I am drinking my low-fat hot chocolate as my snack!
4. Drink a full glass of water at room temperature when you wake up in the morning.
Training Tips for the Next 2 Weeks:
1. Increase your walks to 45 minutes twice a week. Continue to add in stretching 5 minutes after you start and again after your walk.
2. Try to get 8 hours of sleep each night. Some people do not believe that they need 8 hours of sleep, but try it, you might be surprised that you feel better, if not, at least you tried. Self magazine says that ample sleep encourages your body to produce more of the fullness hormone and less of the hunger hormone. It also helps ease anxiety and depression, both of which can trigger emotional eating. In addition, some say that it helps you to lose weight. Tonight, turn off the TV and computer early and meditate, read or take a warm bath to decompress early.
3. Do not eat before you go to sleep. Self magazine says to be sure to finish eating your last bite of food at least two hours before you go to sleep so your body isn't wide awake and busy digesting when it's time to wind down and relax.
4. Reduce your salt consumption to below 2400 mg. Try to use herbs and spices to season your food, rather than salt. So how do you measure 2400 mg - hmm not really sure, just be conscious and check your food labels.
5. Have some fun - see parts of your neighborhood you have never seen before or go to a new neighborhood! You can plan your walking routes on Gmaps's pedometer online at http://www.gmap-pedometer.com/ I use it to plan my long walks as well as clock how far I had walked previously (if I didn't have my pedometer).
General Training Tips:
Be very careful when the weather is cold and icy - watch where you walk, make sure that others know where you are headed and when you will be back. We don't want any injuries before the big event!
My mom said she does not want to walk outside right now because it is too cold and there is too much snow. The following tips are from “About.com: Walking” by Wendy Bumgardner (who has some great walking tips you should check out at http://walking.about.com/). Wendy also has a daily email that I subscribe to - you can check it out on her website.
The following are some options for indoor walking:
1. Treadmill
A treadmill is touted as the most-likely-to-be-used exercise machine. You don't need to learn anything new, just turn it on and hop on, adjust the speed and off you go. You may be tempted to hold onto the handrails at first, but you will get the most benefit walking hands-free as you do outdoors. Use your treadmill time to work on your walking posture, heel strike, rolling through each step. Being able to control the speed and not having to navigate curbs and obstacles, this is a great opportunity to hone your walking form.
2. Indoors Tracks
Some gyms and health facilities have indoors walking and running tracks. As with a treadmill, these give you an opportunity to work on your walking posture and form, free from obstacles. You will need to observe their rules, such as which direction and lane to use, and not to obstruct others on the track.
3. Mall Walking
Most mall opens early for walkers, as do some larger stores. Circling the mall offers a more social atmosphere than walking on a treadmill or indoors track, and with a chance to window shop and stop at the coffee stand. You can easily walk with friends or make new friends with the other mall walkers. The floors are usually underlaid with concrete, so you may want to wear a more cushioned shoe than you would for a treadmill. Time your walk to finish when the stores open, especially during the holiday season when the mall will fill up fast with shoppers.
4. Video Walking
Leslie Sansone has a series of indoors walking workout videos designed for those with limited space to get a walking workout without a treadmill. All you need to do is clear a space in front of the TV or computer monitor and play the video or DVD to be led through a workout. These workouts burn calories and tone muscles. If you are training for a long walk, these videos do not substitute for training outdoors or on a treadmill as different muscles are worked.
5. Walk the Halls and Stairs
Make your own walking circuit at your workplace or school. Any large building has opportunities for adding steps. Wear your pedometer, and aim to increase your average daily steps by 2,000 as a start. Use the stairs whenever going up or down 1 to 3 floors. You may make new friends in other areas of your workplace -- a networking opportunity –- or even form your own walking club. See http://walking.about.com/ for more great information.
Until next time,
Jen
Welcome to Volume 3 of my training tips - time really flies - we only have 9 more training tips postings until the big event! Welcome to our newest team members, Barbara and Jessica!
Recap of Last Training Tips Blog Post:
1. Walk 30 minutes twice a week. Add some stretching in after 5 minutes and again after your walk.
2. Use the 50% solution - eat half your meal and then see if you are still hungry before you eat more, if you are still hungry, eat only 50% and repeat.
3. Eat 5 times a day - breakfast, lunch and dinner with healthy snacks in between. At this moment, I am drinking my low-fat hot chocolate as my snack!
4. Drink a full glass of water at room temperature when you wake up in the morning.
Training Tips for the Next 2 Weeks:
1. Increase your walks to 45 minutes twice a week. Continue to add in stretching 5 minutes after you start and again after your walk.
2. Try to get 8 hours of sleep each night. Some people do not believe that they need 8 hours of sleep, but try it, you might be surprised that you feel better, if not, at least you tried. Self magazine says that ample sleep encourages your body to produce more of the fullness hormone and less of the hunger hormone. It also helps ease anxiety and depression, both of which can trigger emotional eating. In addition, some say that it helps you to lose weight. Tonight, turn off the TV and computer early and meditate, read or take a warm bath to decompress early.
3. Do not eat before you go to sleep. Self magazine says to be sure to finish eating your last bite of food at least two hours before you go to sleep so your body isn't wide awake and busy digesting when it's time to wind down and relax.
4. Reduce your salt consumption to below 2400 mg. Try to use herbs and spices to season your food, rather than salt. So how do you measure 2400 mg - hmm not really sure, just be conscious and check your food labels.
5. Have some fun - see parts of your neighborhood you have never seen before or go to a new neighborhood! You can plan your walking routes on Gmaps's pedometer online at http://www.gmap-pedometer.com/ I use it to plan my long walks as well as clock how far I had walked previously (if I didn't have my pedometer).
General Training Tips:
Be very careful when the weather is cold and icy - watch where you walk, make sure that others know where you are headed and when you will be back. We don't want any injuries before the big event!
My mom said she does not want to walk outside right now because it is too cold and there is too much snow. The following tips are from “About.com: Walking” by Wendy Bumgardner (who has some great walking tips you should check out at http://walking.about.com/). Wendy also has a daily email that I subscribe to - you can check it out on her website.
The following are some options for indoor walking:
1. Treadmill
A treadmill is touted as the most-likely-to-be-used exercise machine. You don't need to learn anything new, just turn it on and hop on, adjust the speed and off you go. You may be tempted to hold onto the handrails at first, but you will get the most benefit walking hands-free as you do outdoors. Use your treadmill time to work on your walking posture, heel strike, rolling through each step. Being able to control the speed and not having to navigate curbs and obstacles, this is a great opportunity to hone your walking form.
2. Indoors Tracks
Some gyms and health facilities have indoors walking and running tracks. As with a treadmill, these give you an opportunity to work on your walking posture and form, free from obstacles. You will need to observe their rules, such as which direction and lane to use, and not to obstruct others on the track.
3. Mall Walking
Most mall opens early for walkers, as do some larger stores. Circling the mall offers a more social atmosphere than walking on a treadmill or indoors track, and with a chance to window shop and stop at the coffee stand. You can easily walk with friends or make new friends with the other mall walkers. The floors are usually underlaid with concrete, so you may want to wear a more cushioned shoe than you would for a treadmill. Time your walk to finish when the stores open, especially during the holiday season when the mall will fill up fast with shoppers.
4. Video Walking
Leslie Sansone has a series of indoors walking workout videos designed for those with limited space to get a walking workout without a treadmill. All you need to do is clear a space in front of the TV or computer monitor and play the video or DVD to be led through a workout. These workouts burn calories and tone muscles. If you are training for a long walk, these videos do not substitute for training outdoors or on a treadmill as different muscles are worked.
5. Walk the Halls and Stairs
Make your own walking circuit at your workplace or school. Any large building has opportunities for adding steps. Wear your pedometer, and aim to increase your average daily steps by 2,000 as a start. Use the stairs whenever going up or down 1 to 3 floors. You may make new friends in other areas of your workplace -- a networking opportunity –- or even form your own walking club. See http://walking.about.com/ for more great information.
Until next time,
Jen
Sunday, January 20, 2008
Welcome to Our Newest Team Member!
Please welcome Barbara Provencher to the M.A.D. For Melons team!! She signed up yesterday and is working on getting her Personal Page together. YEAH BARBARA (Mom)!!!
Friday, January 11, 2008
Fundraising tips for the Avon Walk First Timers
Hi Everyone. Here is the email I sent out a couple of weeks ago with some initial fundraising tips for those of us who are doing the Avon Walk for the first time. The second half of this entry also contains some helpful quotes for all fundraising. I will try to do some more fundraising research soon and get back to you all! Good luck!
An easy way to start fundraising
My first step in beginning to raise my $1800 was to send out an email to my friends, family and acquaintances (including my Arlington, VA roommate from 1996-1999 whom I haven't spoken to in over three years...she hasn't donated yet, but I'm not giving up on her!) asking for their support. You can easily send out a mass email by registering for the Avon Walk, creating your personal page (the Avon Walk website walks you through this. However, if anyone has questions, please let me know), creating an online address book in your Avon Walk account and then sending out a mass email to everyone in your online address book. It's a lot easier than it sounds. The Avon Walk website is a great help in that you can create your own solicitation email, use one of their provided emails, or edit the Avon Walk provided solicitation emails to make them your own. If you send out your solicitation emails this way, you can also track when your email was read and if your contacts accessed your personal site.
Power Words
When I sent out my first solicitation emails, I wanted to personalize the email or at least add some language that would strengthen my email and prompt people to donate to me. I don't think I fully achieved my goal. I now have some additional names that I have added to my contact list and I plan on sending out new solicitation letters in January. I recently came across some "Power Words" or quotes that are supposed to help propel people to donate. Hopefully you will find some of these helpful and your contacts will find them inspirational! The source of these quotes is Stephen L. Goldstein, who calls himself the "Fundraising Guru".
- Sharon K. Yntema: “You are rich enough to give small amounts of money to worthy causes when you can buy all the groceries you need.”
- Franklin Delano Roosevelt: “The test of our progress is not whether we add to the abundance of those who have much. It is whether we provide enough to those who have little.”
- Sanskrit proverb: “He who allows his day to pass by without practicing generosity and enjoying life’s pleasures is like a blacksmith’s bellows—he breathes but does not live.”
- Friedrich Nietzsche: “Nothing ever succeeds which exuberant spirits have not helped to produce.”
- Ancient proverb: “One hand cannot applaud alone.”
Winston Churchill: “We make a living by what we get. We make a life by what we give.” - Simone de Beauvoir: “That’s what I consider true generosity. You give your all, and yet you always feel as if it costs you nothing.”
- Marya Mannes: “Generosity with strings is not generosity; it is a deal.”
- Confucius: “To be able under all circumstances to practice five things constitutes perfect virtue; these five things are gravity, generosity of soul, sincerity, earnestness and kindness.”
- Sir Francis Bacon: “In charity there is no excess.”
- Scottish proverb: “Charity begins at home, but shouldn’t end there.”
- Thomas H. Huxley: “I have no faith, very little hope, and as much charity as I can afford.”
- Jewish proverb: “If charity cost nothing, the world would be full of philanthropists.”
- Stephen L. Goldstein: “Angels rush in where fools fear to tread.”
- W.J. Slim: “When you cannot make up your mind which of two evenly balanced courses of action you should take, choose the bolder."
- Samuel Taylor Coleridge: “The lamentable difficulty I have always experienced [is] in saying ‘no.’”
- Herman Melville: “We cannot live only for ourselves. A thousand fibers connect us with our fellow men; and along those fibers, as sympathetic threads, our actions run as causes, and they come back to us as effects.”
- Albert Pine: “What we have done for ourselves alone dies with us. What we have done for others and the world remains and is immortal.”
- Sydney Smith: To do anything in this world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in, and scramble through as well as we can.”
- Phoebe Low: “Someone said of nations—but it might well have been said of individuals, too—that they require ‘something sufficiently akin to be understood, something sufficiently different to provoke attention, and something sufficiently great to command admiration.’”
- Kevin Kelly: “The only factor becoming scarce in a world of abundance is human attention.”
- W.M. Paxton: “Ideas go booming through the world louder than cannon. Thoughts are mightier than armies. Principles have achieved more victories than horsemen or chariots.”
Thursday, January 10, 2008
Volume 2 - Avon Walk for Breast Cancer Training Tips
Hello Ladies!
Welcome to Volume 2 of my training tips!
Recap of Last Training Tips Blog Post:
1. Purchase a pedometer and make a conscious effort to increase your steps in a day, shooting for 10,000 steps a day.
2. Get in the habit of walking. Start by taking 10 minute walks 3 times a day - 1 at breakfast, 1 at lunch and 1 at dinner or whatever works for you.
3. Get in the habit of drinking more water. Calculate how much you need - as a guide, I need around 50 ounces.
4. Get in the habit of eating healthier -add 1 more fruit and 1 more vegetable each day and eat yogurt everyday (Activia preferred).
Training Tips for the Next 2 Weeks:
1. Walk 30 minutes at a comfortable pace 2 times a week. Warm up with 5 minutes at a very easy pace. Find a safe spot with a wall or pole to do some of the stretches on the stretching guide posted on this blog. Resume your walk at a comfortable pace. End with 5 minutes of gentle stretching.
2. A tip from the book "French Women Don't Get Fat": Use the 50% solution – eat half of your meal and then decide if you are still hungry and then eat half of what is left and so on and so forth, use this method especially if you are dining out as the portions at restaurants are so large.
3. Eat 5 times a day - breakfast, lunch and dinner with healthy snacks in between. Healthy snacks can be as simple as dried fruit, nuts, a piece of fresh fruit, yogurt, string cheese, pria bar, a hot chocolate (this is my favorite - when I am craving sweets around 3pm, I make a hot chocolate at work - with milk is preferred), a Starbucks latte with soy milk.
4. Drink a full glass of water (room temperature is best for your body) when you wake up in the morning.
General Tips:
All of us can do something to improve our chance of living a long and healthy life. Take time now to choose one of these resolutions and make it happen. You will feel better now and years from now.
1. Drink Tea. Tea, especially green tea, is loaded with antioxidants that help prevent damage to your body. Tea has also been shown to reduce stress. Drink several cups of tea daily to help extend your life and make your day more relaxing. I drink Tazo Zen Green Tea - it is very mild and smells great too!
2. Slow Down When You Eat. Eating too fast results in mindlessly eating 100s of extra calories every day. Learn to slow down and pay attention to what you are eating.
3. Relax. Relaxation brings with it numerous benefits such as lower blood pressure, better cardiovascular health, and better sleep. Take at least 5 minutes daily to just let go of your stress. Once you get in the habit of doing this, the benefits will pile up.
4. Eat Chocolate. Dark chocolate (which contains over 70% cocoa) is a complex food that has numerous antioxidants which help prevent damage in your body. Eat a few tablespoons a day for better heart health (but remember to count those chocolate calories!)
5. Get Tested. Early diagnosis of diseases can give you a chance to take action before severe damage is done. Get a physical and get screened for common conditions in your 20s, 30s, 40s, 50s and beyond.
6. Organize Your Medical Information. Unfortunately, in our current medical system you must be your own advocate. Keep your medical information current and organized. If you have a problem, knowing your medical and family history and current conditions can speed up diagnosis and treatment.
7. Be Safe. Accidents are a leading cause of death in the US. Make a point not to take risks while driving or walking. It isn't worth saving a few minutes to put yourself at risk.
8. Take Fish Oils. Omega-3 fatty acids found in fish oils are a great protector of your brain and eyesight. Eat fish with low mercury levels weekly, eat fresh ground flax seed or take an omega-3 supplement to provide long-term brain protection.
9. Quit Your Bad Habits. Everyone has a vice and it is time for you to stop yours. Whether you smoke, don't exercise, or eat too many cookies -- you know what you need to do. Make a clear decision to phase out your bad habit. Reduce it by half each month and before you know it, you will not be craving it anymore.
Welcome to Volume 2 of my training tips!
Recap of Last Training Tips Blog Post:
1. Purchase a pedometer and make a conscious effort to increase your steps in a day, shooting for 10,000 steps a day.
2. Get in the habit of walking. Start by taking 10 minute walks 3 times a day - 1 at breakfast, 1 at lunch and 1 at dinner or whatever works for you.
3. Get in the habit of drinking more water. Calculate how much you need - as a guide, I need around 50 ounces.
4. Get in the habit of eating healthier -add 1 more fruit and 1 more vegetable each day and eat yogurt everyday (Activia preferred).
Training Tips for the Next 2 Weeks:
1. Walk 30 minutes at a comfortable pace 2 times a week. Warm up with 5 minutes at a very easy pace. Find a safe spot with a wall or pole to do some of the stretches on the stretching guide posted on this blog. Resume your walk at a comfortable pace. End with 5 minutes of gentle stretching.
2. A tip from the book "French Women Don't Get Fat": Use the 50% solution – eat half of your meal and then decide if you are still hungry and then eat half of what is left and so on and so forth, use this method especially if you are dining out as the portions at restaurants are so large.
3. Eat 5 times a day - breakfast, lunch and dinner with healthy snacks in between. Healthy snacks can be as simple as dried fruit, nuts, a piece of fresh fruit, yogurt, string cheese, pria bar, a hot chocolate (this is my favorite - when I am craving sweets around 3pm, I make a hot chocolate at work - with milk is preferred), a Starbucks latte with soy milk.
4. Drink a full glass of water (room temperature is best for your body) when you wake up in the morning.
General Tips:
All of us can do something to improve our chance of living a long and healthy life. Take time now to choose one of these resolutions and make it happen. You will feel better now and years from now.
1. Drink Tea. Tea, especially green tea, is loaded with antioxidants that help prevent damage to your body. Tea has also been shown to reduce stress. Drink several cups of tea daily to help extend your life and make your day more relaxing. I drink Tazo Zen Green Tea - it is very mild and smells great too!
2. Slow Down When You Eat. Eating too fast results in mindlessly eating 100s of extra calories every day. Learn to slow down and pay attention to what you are eating.
3. Relax. Relaxation brings with it numerous benefits such as lower blood pressure, better cardiovascular health, and better sleep. Take at least 5 minutes daily to just let go of your stress. Once you get in the habit of doing this, the benefits will pile up.
4. Eat Chocolate. Dark chocolate (which contains over 70% cocoa) is a complex food that has numerous antioxidants which help prevent damage in your body. Eat a few tablespoons a day for better heart health (but remember to count those chocolate calories!)
5. Get Tested. Early diagnosis of diseases can give you a chance to take action before severe damage is done. Get a physical and get screened for common conditions in your 20s, 30s, 40s, 50s and beyond.
6. Organize Your Medical Information. Unfortunately, in our current medical system you must be your own advocate. Keep your medical information current and organized. If you have a problem, knowing your medical and family history and current conditions can speed up diagnosis and treatment.
7. Be Safe. Accidents are a leading cause of death in the US. Make a point not to take risks while driving or walking. It isn't worth saving a few minutes to put yourself at risk.
8. Take Fish Oils. Omega-3 fatty acids found in fish oils are a great protector of your brain and eyesight. Eat fish with low mercury levels weekly, eat fresh ground flax seed or take an omega-3 supplement to provide long-term brain protection.
9. Quit Your Bad Habits. Everyone has a vice and it is time for you to stop yours. Whether you smoke, don't exercise, or eat too many cookies -- you know what you need to do. Make a clear decision to phase out your bad habit. Reduce it by half each month and before you know it, you will not be craving it anymore.
Wednesday, January 9, 2008
Great Start Party
I've RSVP'd for the Great Start Party on January 26th if anyone in the area is up for joining me. It's probably a good way to get some tips on training, blister prevention, fundraising, etc. And a lot of times I think they have lots of free stuff being handed out. I know it will be hard for Jen to make it since she's in L.A., but I know Anne and Kelly are nearby and Jane is a short drive away too! Hope someone can come along, it's always more fun with friends!
Sunday, January 6, 2008
Stretching Guide
Avon's Stretching Tips.
Stretching is perhaps the most important part of any exercise program. Stretch prior to, during, and after a Training Walk to help warm up your muscles and prevent injuries. The following stretches are a great preparation for a walk of any length.
A couple of general stretching tips:
• Stretch s-l-o-w-l-y.
• Never bounce or force a stretch.
• Hold each stretch for at least 10 seconds.
• Breathe deeply while stretching; with the exhale, gently try to stretch a little farther.
• Don’t worry about how far you stretch overall; regular stretching will increase your flexibility.
• Stretching should always feel good!
1. Calf Stretch: Stand a few inches from a wall, leaning your forearms against it with your head down. Slide your left leg back away from the wall, keeping the heel on the ground, until you feel a stretch in your left calf. Hold for 20 seconds; repeat on right leg.
2. Quad & Knee Stretch: Stand a few inches from a wall and balance yourself with your left hand. Bend your left leg up behind you and grasp the top of your left foot with your right hand, gently pulling your heel toward your buttocks. Hold 10-15 seconds; repeat on other side.
3. Groin Stretch: Sit with the soles of your feet together at a comfortable distance. Hold your feet and slowly pull your torso toward them, bending from the hip, not the shoulders. Hold 15-20 seconds.
4. Hamstring Stretch: Sit with your left leg straight in front of you and the sole of your right foot resting on your left inner thigh. Slowly and gently lean forward from the hips toward your left foot. Do not lock your left knee – it should always be slightly bent. You can increase this stretch by wrapping a towel around your left foot and using it to gently pull your torso closer. Hold for 15 seconds; repeat with right leg.
5. Upper Hamstring & Hip Stretch: From a seated position, bend your left leg up toward your chest using one hand on your left ankle and the other around your bent knee (you may choose to lean against a wall for support). Pull the entire leg toward you. Hold for 15-20 seconds; repeat with right leg.
6. Back & Body Stretch: With hands shoulder-width apart, grasp the top of a ledge, refrigerator, file cabinet, or anything firmly rooted that is slightly taller than you. With your hips directly above your feet and your knees slightly bent, let your body “drop” so that your hands and arms are bearing most of your weight. Hold for at least 20 seconds.
7. Shoulder Stretch: Raise your shoulders toward your ears, tensing the muscles in your shoulders and neck. Hold for 5 seconds and then relax; repeat 3-4 times.
8. Chest Stretch: Interlace your fingers above your head, palms facing upward. Push your arms slightly back and up. Hold for 10 seconds; repeat 3-4 times.
9. Triceps and Side Stretch: Reach arms overhead and grasp left elbow with right hand. Bend your left arm behind your back and gently pull your elbow behind your head. Keeping knees slightly bent, bend your torso to the right as you continue to pull your elbow. Hold 10 seconds; repeat on other side.
Stretching is perhaps the most important part of any exercise program. Stretch prior to, during, and after a Training Walk to help warm up your muscles and prevent injuries. The following stretches are a great preparation for a walk of any length.
A couple of general stretching tips:
• Stretch s-l-o-w-l-y.
• Never bounce or force a stretch.
• Hold each stretch for at least 10 seconds.
• Breathe deeply while stretching; with the exhale, gently try to stretch a little farther.
• Don’t worry about how far you stretch overall; regular stretching will increase your flexibility.
• Stretching should always feel good!
1. Calf Stretch: Stand a few inches from a wall, leaning your forearms against it with your head down. Slide your left leg back away from the wall, keeping the heel on the ground, until you feel a stretch in your left calf. Hold for 20 seconds; repeat on right leg.
2. Quad & Knee Stretch: Stand a few inches from a wall and balance yourself with your left hand. Bend your left leg up behind you and grasp the top of your left foot with your right hand, gently pulling your heel toward your buttocks. Hold 10-15 seconds; repeat on other side.
3. Groin Stretch: Sit with the soles of your feet together at a comfortable distance. Hold your feet and slowly pull your torso toward them, bending from the hip, not the shoulders. Hold 15-20 seconds.
4. Hamstring Stretch: Sit with your left leg straight in front of you and the sole of your right foot resting on your left inner thigh. Slowly and gently lean forward from the hips toward your left foot. Do not lock your left knee – it should always be slightly bent. You can increase this stretch by wrapping a towel around your left foot and using it to gently pull your torso closer. Hold for 15 seconds; repeat with right leg.
5. Upper Hamstring & Hip Stretch: From a seated position, bend your left leg up toward your chest using one hand on your left ankle and the other around your bent knee (you may choose to lean against a wall for support). Pull the entire leg toward you. Hold for 15-20 seconds; repeat with right leg.
6. Back & Body Stretch: With hands shoulder-width apart, grasp the top of a ledge, refrigerator, file cabinet, or anything firmly rooted that is slightly taller than you. With your hips directly above your feet and your knees slightly bent, let your body “drop” so that your hands and arms are bearing most of your weight. Hold for at least 20 seconds.
7. Shoulder Stretch: Raise your shoulders toward your ears, tensing the muscles in your shoulders and neck. Hold for 5 seconds and then relax; repeat 3-4 times.
8. Chest Stretch: Interlace your fingers above your head, palms facing upward. Push your arms slightly back and up. Hold for 10 seconds; repeat 3-4 times.
9. Triceps and Side Stretch: Reach arms overhead and grasp left elbow with right hand. Bend your left arm behind your back and gently pull your elbow behind your head. Keeping knees slightly bent, bend your torso to the right as you continue to pull your elbow. Hold 10 seconds; repeat on other side.
Volume 1 - Avon Walk for Breast Cancer Training Tips
Hello! I created this blog for my Chicago Avon Walk for Breast Cancer Team, M.A.D. for Melons (M.A.D. stands for mothers, aunts and daughters) and for anyone else taking part in a charity walk that is looking for some easy tips from someone who has done the 39.3 mile walk previously.
If you want to participate in the Chicago walk, I urge you to sign up now - we have approximately 21 weeks to raise $1,800 each and train for the 39.3 mile walk. You can register for the walk at walk.avonfoundation.org.
My postings will contain a training schedule as well some fun and interesting tips from books and magazines. In addition, our team learned a few things from last year's walk (through trial and error) so I will periodically share our personal thoughts as well. I plan on posting these tips every other week or so until the weekend of the Chicago Walk - 5/31/08 - 6/1/08.
A quick disclaimer, while I was a Nutrition, Public Health and Kinesiology major in college, please do not hold me responsible should any of the tips I cite in my emails not work for you. :)
Training Tips for Next Two Weeks:
If you want to participate in the Chicago walk, I urge you to sign up now - we have approximately 21 weeks to raise $1,800 each and train for the 39.3 mile walk. You can register for the walk at walk.avonfoundation.org.
My postings will contain a training schedule as well some fun and interesting tips from books and magazines. In addition, our team learned a few things from last year's walk (through trial and error) so I will periodically share our personal thoughts as well. I plan on posting these tips every other week or so until the weekend of the Chicago Walk - 5/31/08 - 6/1/08.
A quick disclaimer, while I was a Nutrition, Public Health and Kinesiology major in college, please do not hold me responsible should any of the tips I cite in my emails not work for you. :)
Training Tips for Next Two Weeks:
- This initial training schedule is designed to get you in the habit of walking. If you are so inclined a pedometer is a good investment (they range in price from $5-200) - a cheap one works just fine. I bought one at Ulta http://www.ulta.com/ulta/browse/productDetail.jsp?skuId=2132821&productId=prod2132821&navAction=push&navCount=1
- For the next week, make a conscious effort to increase your steps in a day. If you purchased a pedometer, wear it everywhere and shoot for 10,000 steps a day. You can increase your steps by walking messages to people at work, parking at the back of the shopping mall parking lot, walk a lap around the mall or grocery store before you start shopping, walk around the house during TV commercials or while your computer is booting up, walk while waiting for your restaurant reservation - every little bit counts.
- If you have not started your own training program yet, start by taking 10 minute walks 3 times a day - 1 at breakfast, 1 at lunch and 1 at dinner or whatever times work for you. If you have started your own program, continue with what you are doing and if you have any good suggestions - please let me know! Walking 10 minutes is really easy if you have a dog! If you don't have a dog - I have a great fundraising idea - I am going to put up a sign that I will walk dogs on the weekends for a minimum donation to my Avon Walk of $10 (for $10, I probably have to walk them for longer than 10 minutes though)!
- While you are getting into the habit of walking, also try getting in the habit of drinking more water. I had a hard time with this one and would wait until I was thirsty. Use this calculator to determine how much you should be drinking (my number is approximately 50 ounces): http://nutrition.about.com/library/blwatercalculator.htm
- Try to get into the habit of eating healthier - this is a board statement - but we should just all be cognizant of what we are putting into our bodies - try to eat 1 more fruit and 1 more vegetable per day. I have also starting adding yogurt into my diet - Activia makes a great yogurt with some good bacteria in it that is also good for your digestive system: http://www.activia.com/
General Tips.
- Many of these same tips are in your "Avon Walk Handbook" that you receive in the mail when you sign-up. Please read it - it has some great information. In addition, sign-in to the website and click around for some tips - you should check out "50 Steps in the Right Direction" on your participant page.
- Purchase shoes from a running store where they have you walk/run in them and check your fit (Avon recommends getting running shoes instead of walking shoes). This is very important. You will eventually want to have 2 pairs - one for each day of the Avon Walk. Look for a smaller running store online at this website: http://www.runningnetwork.com/stores/index.html
- Buy wicking, non-cotton clothing and socks or you will get blisters and chafe when you start walking for longer periods of time.
- Stretch before and after a training walk using the stretching guide that I will post in a seperate posting.
- Check your walking form. Be sure you land on your heel, roll your foot from heel to toe, and then push off forcefully with your toes. Take quicker—not longer—steps, letting your stride length come naturally. Remember, you'll burn more calories as you increase your walking speed and shorten your stride. For a speed boost, bend your elbows to 90 degrees, and let your hands swing in an arc from your waistband to chest height. Pump your arms up and down; don't "chicken wing" them across your body. Shine your headlights/melons - counter the tendency to have round-shouldered posture by imagining there's a headlight in your breastbone: Shine it forward, not down on the ground, and look to the horizon.
- A good goal is to take 135 steps per minute, which is a walking pace of about 4 mph—terrific for a cardiorespiratory workout. It takes roughly 2,000 steps to walk a mile. If you purchased a pedometer, you can keep track of your steps.
- You must follow the rules of the road & be aware of your surroundings, especially if you are walking alone.
- Familiarize yourself with traffic flow, bicycle traffic, other pedestrians and safe resting places along your route.
- Be careful when you use headphones, earphones or cell phones while walking. These can distract you. Being distracted leaves you vulnerable to injury.
- When possible, train with a buddy. If this is not possible, let someone know when you are leaving, what route you will be taking, and when you are planning to return.
- Always carry money and ID with you - get a fanny pack with a water bottle and small pocket for your money and ID. Most sports stores and outdoor stores sell these. I own this one: http://www.rei.com/product/747532
- Wear reflective clothing when walking in the early morning or evening hours.
- It is important that you remain hydrated while you walk. You should be drinking at least every 30 minutes during your walks (and drink 10 ounces an hour or so before you start walking). Your thirst will often depend on the temperature; the more you sweat, the more you want to drink. However, you need to drink just as much in colder weather, even when you don't feel thirsty. If you are thirsty, you are already beginning to dehydrate. Dehydration can lead to serious physical problems. Remember – drink before you are thirsty.
- Energy drinks and electrolyte replacement drinks replace the salt lost by sweating. It is recommended that you alternate between water and a sports drink (like Gatorade), or combine/mix the two.
- Keep your blood sugar boosted by eating an energy bar or light meal about an hour before your walk. On your longer walks, carry a nutrition bar or other snack and stop to eat. When you don't replenish your body with nutrients you are more susceptible to dehydration and lowered blood sugar.
- As your walking distance increases, your pace should decrease.
- Be sure to rest between longer walks.
- Be conscious of the weather. Apply sunscreen when necessary, carry an umbrella or wear rain gear and bring an extra pair of socks.
- Listen to your body - it always knows best! If you are too sore from previous exercise or activity, or you feel a possible injury coming on, stop. If you think you need medical attention, get it. Walking through an injury can only make it worse.
- Eat and drink when you need to and get enough sleep each night!
- Reward yourself throughout your training with a bubble bath or spa appointment! Tell yourself, after 3 weeks of training, I will get a professional massage or something to that effect.
- Remember why we are doing this - to find a cure for this disease that affects so many mothers, aunts and daughters.
- Stay tuned for my next posting on 1/11/08! Happy New Years!
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