TRAINING TIPS: "National Walking Day - Get Started Walking...NOW"

This may surprise you, but today is the "American Heart Association's National Walking Day"!
It's always the first Wednesday each April ! Who Knew- did you?
On this day, employees around this great country of ours are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It's a great way to raise awareness of the importance of physical activity for a healthy heart.

I can almost hear your voices in the back ground..."Ya great but  really, with all the problems we're facing as a nation right now..a National Walking Day...I mean really, is it that important"? I'm so Glad you asked. It is if you'll  take just a moment and consider the facts. According the American Heart Association, adults today are spending more time at work now days than ever before. An unfortunate side effect is that as a nation, we're becoming more inactive everyday. Again, you'll only consider this a problem when you become aware of the scary statistics;  'Physical Inactivity' DOUBLES one's risk of heart disease! Pretty good reason for the American Heart Association to partner with Corporate America by having coworkers help give each-other a 'friendly push' toward a healthier life, by becoming more active.... and what better way I might add, than by walking?

Walking is one of the most user friendly and accessible fitness activities available to us today. In fact, studies show that even a moderate walking program of approximately 20 to 30 minutes per day can reap impressive rewards, but of course when time permits, (especially if weight reduction is also a goal)...take a couple of friends and shoot for an hour. The longer you can stay out there, the more calories you'll burn. Therefore, walking can actually work WONDERS for weight control! But the benefits of walking go way beyond the battle of the bulge ( as already noted by The American Heart Association's decree - to get walking for a healthy heart).  Below are just a few of the fabulous health benefits of walking that just might motivate you enough to try one of our "Walk Fit" Workout Downloads for your MP3 player, (that would be your Ipod) . Download Volume I, Volume II or both - hit the front door and you're off... with a walking workout made to go! You'll be energized through a Combination of Great Music and Motivational Coaching - pushing you to "Bring It", as you are coached through intervals of Fabulous, Fierce and Fun - Fitness walking; straight through your head phones and right in your brain!!! (Hey, You Gotta love me for trying ANYTHING to get you out there  - don't cha?)

The list includes first and foremost of course, a reduced risk of heart disease. Walking can raise “good” HDL cholesterol levels while helping to assist in lowering high blood pressure. Walkers themselves report reduced feelings of tension, stress and overall fatigue, (sign me up). And as for the battle of the bulge, this little equation may shock you. A person weighing 150 pounds can expect to lose 10 to 12 pounds a year by just adding 20 minutes of walking to their schedule daily. As I mentioned earlier, want to lose more...simply walk more and pay attention to your daily caloric intake as well.

The added benefit here of course is a lowered risk of type 2 diabetes; a veritable plague on our Nation today. Moderate walking is an activity that most people STICK TO FOR A LIFE TIME.To sum it all up,  here are my "TOP TEN REASONS TO WALK".........if you hear it enough, it just might sink in!

1) Manages your weight.
2) Controls blood pressure
3) Decreases Risk of Heart Attack
4) Boosts good Cholesterol (HDL), Lowers (LDL)
5) Lowers risk of stroke
6) Reduces your risk of breast cancer
7) Reduces risk of type 2 diabetes
8) Elevates overall mood and sense of well-being
9)Protects against hip fractures and osteoporosis in general
And the last of my TOP TEN benefits of walking............

10) IT LENGTHENS YOUR LIFESPAN!!!!

....That may be the best news of all. So lace up your sneakers and hit the pavement and have no guilt if you choose not to run.  Just make sure to move like somebody's chasing you!!!! After all, what do you have to lose other than things you most likely don’t want to keep!!


Until Tomorrow,
Don't "walk like an Egyptian" as the song goes,
Walk instead, as though your life depends on it. Truth is, it actually does!!!

Power On,
Candace

For More information on starting a walking program and the "American Heart Association's National Walking Day"  go to   http://startwalkingnow.org/

To download our Walk Fit Workouts go to  www.FitIsItCardio.com
    or   www.Itunes.com

Tuesday’s Training Tips: “Walking..Ten Thousand Steps Anyone”?

As a fitness professional, I’ve heard it a thousand times, “I don’t like running, but everyone knows it’s the BEST exercise for losing weight and getting in shape…right”?

Well this all too prominent misconception has a lot of people missing out on a very good thing. Walking is one of the most user friendly and accessible fitness activities available to us today. In fact, studies show that even a moderate walking program of approximately 20 to 30 minutes per day can reap impressive rewards.

The list includes first and foremost, a reduced risk of heart disease. Walking can raise “good” HDL cholesterol levels while helping to assist in lowering high blood pressure. Walkers themselves report reduced feelings of tension, stress and overall fatigue, (sign me up). As for the battle of the bulge, try this on for size…A person weighing 150 pounds can expect to lose 10 to 12 pounds a year by just by adding 20 minutes of walking to their schedule daily. Want to lose more, walk more and pay attention to your daily caloric intake as well.

The added benefit here of course is a lowered risk of type 2 diabetes; a veritable plague on our Nation today. Moderate walking is an activity that most people STICK TO FOR A LIFE TIME. That may be the best news of all. However, there’s always room to bump it up a notch.

Here’s how. Tomorrow, I plan on walking myself silly. I’ll be in NYC and pounding the pavement from sun up till sunset with a pedometer strapped to my hip. We are in the heart of the Holiday Season after all and the BIG APPLE calls. I’ll be there, just as I am every year at this time; spending the day looking at lights, shopping and tomorrow… seeing a show with my ‘Hot Hubby’. It happens to be HIS BIRTHDAY, so we’ll be celebrating there as well. But birthdays or not, you’ll find me there this time of year. Whether it’s with my Hot Husband in tow, a close friend who can MOVE, or better still for me…ALL ALONE! The point is, I GO! But since I always have to leave way before the sun comes up, there’s just never time for a workout, or is there? You bet there is. How? Because the best kept secret to cardiovascular fitness IS Power Walking but especially to the tune 10, 000 steps per day.

A mile is approximately 2,000 steps logged on a pedometer.

Every time I leave for the city, I zero out my pedometer and check its balance at the end of the day. Upon boarding the bus, you can always hear me giggle with glee! Miss out on my workout? I think not. I usually log close to 18,000 steps. Do the math. That’s close to 9 MILES of hoofing it along the streets of the City! I’ll take it, how about you? So lace up your sneakers and hit the pavement. Wear a pedometer to work tomorrow and do nothing different. Check your steps at the end of the day. If you find you have say 2,500…that’s a mile and a quarter. Need a few more to really count towards your daily fitness level. So the next day, strap it on again and do a few laps around your building during lunch or park far away from your errands at the end of the day. Add a few trips back and forth on the stairs and you’ll be surprised just how many miles have logged when the day is done. Give it a try. One thing we know, moderate or full throttle, walking is an activity that wins TWO THUMBS UP! Trust me….after all, what do you have to lose? In this scenario, there can only be one answer…NOTHING YOU’D WANT TO KEEP!!

Keep on trucking...
Candace

TUESDAY'S TRAINING TIPS...."Don't walk like an egyptian, but WALK"!

As a fitness professional, I’ve heard it a thousand times, “I don’t like running, but everyone knows it’s the BEST exercise for losing weight and getting in shape…right”?  Or is it wrong? It all depends. For many, it is the perfect activity. In fact, I am a professional runner and I'll go out on a limb and say that walking is probably best for MOST! WE should always be careful of statements that begin with ALWAYS and NEVER! That's why the first two Audio Cardio Fitness CD's we produced were, Walk Fit Volume I and  Volume II! Run Fit came along over a year later. Why? Because Walking is the bomb and just about EVERYONE can do it!

But there's a scary, all too pervasive attitude out there that has almost created a type of prejudice when it comes to those who choose  this activity. The assumption? It's just not fierce enough.   This all too prominent misconception has a lot of people missing out on a very good thing and if we're not careful, we'll have folks throwing the baby out with the bath water so to speak. "I can't run, and walking doesn't cut it, so therefore, I'll just QUIT!" Don't laugh, I've heard it! Walking is one of the most user friendly and accessible fitness activities available to us today. In fact, studies show that even a moderate walking program of approximately 20 to 30 minutes per day can reap impressive rewards, but of course when time permits, especially if weight reduction is also a goal...take a couple of friends and shoot for an hour. The longer you can stay out there, the more calories it burns. Therefore, working  can actually work WONDERS for weight control! But the benefits of walking go way beyond the battle of the buldge. Below are just a few of the health benefits that just might have you trying out my "Walk Fit Volume I or II".(Gotta love me for trying....)!

The list includes first and foremost, a reduced risk of heart disease. Walking can raise “good” HDL cholesterol levels while helping to assist in lowering high blood pressure. Walkers themselves report reduced feelings of tension, stress and overall fatigue, (sign me up). And as for the battle of the bulge, this little equation may shock you. A person weighing 150 pounds can expect to lose 10 to 12 pounds a year by just adding 20 minutes of walking to their schedule daily. As I mentioned earlier, want to lose more...simply walk more and pay attention to your daily caloric intake as well.

The added benefit here of course is a lowered risk of type 2 diabetes; a veritable plague on our Nation today. Moderate walking is an activity that most people STICK TO FOR A LIFE TIME.To sum it all up,  here are my "TOP TEN REASONS TO WALK".........if you hear it enough, it just might sink in!

1) Manages your weight.
2) Controls blood pressure
3) Decreases Risk of Heart Attack
4) Boosts good Cholesterol (HDL), Lowers (LDL)
5) Lowers risk of stroke
6) Reduces your risk of breast cancer
7) Reduces risk of type 2 diabetes
8) Elevates overall mood and sense of well-being
9)Protects against hip fractures and osteoporosis in general
And my top ten reason to walk............

10) LENGTHENS YOUR LIFESPAN!!!!

....That may be the best news of all. So lace up your sneakers and hit the pavement and have no guilt if you choose not to run.  Just make sure to move like somebody's chasing you!!!! After all, what do you have to lose other than things you most likely don’t want to keep!!


Until Tomorrow,
Don't walk like an egyptian,
Walk like your life depends on it. Truth is, it actually does!!!

Candace