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.