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

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 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)!!!

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.”

Good luck getting started!

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.

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!

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.

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:

• 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!