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
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