Take the Pledge with Every Body Walk!

Take the Pledge I have been working on finishing my thesis paper on the San Francisco Walking Kit. I probably know more about walking for health and wellness than I never knew 5 years ago when I embarked on that research, I have a love hate relationship with my research because I was not a walker before I started the study of 40 individuals, but now I probably walk everyday because of all the benefits of walking. As an athlete, I always have concentrated on performance; how to run my fastest mile even if it’s mile 15, or how to hold a yoga pose, or how fast can I race the Terrible Two Double century. Really, in order to be healthy, I don’t have to be the fastest. In order to have a better quality of life, I do need to exercise regularly. So do you! The more reading I have done on the subject about walking; I see that our problem as a society is not that we are not walking is that we are not moving at all.

Not moving enough during the day is a HUGE problem for the future of our civilization. (Another subject that I am currently working on is plant-based nutrition, they both go hand in hand) There are two issues that we need to address as a society: 1. Incorporate physical activity in schools, 5 days a week from kindergarten to universities. 2. We need to find ways to walk to work, school and around the neighborhood.

Here are two simple ways to get started:

  1. Park ONE mile away from your destination and WALK to work or school.
  2. Three times a week invite a family member or a friend or a co-worker to join you for a 30 minute walk.
theWalkingRevolution

Documentary The Walking Revolution

As an exercise physiologist, I am shocked by the alarming rates of increased heart disease, strokes, obesity and other ailments because of inactivity. I can guarantee that you do not want to be another statistic in the documentation of the American Heart Society. You can do something to improve your health outcome. This time you can have control of your exercise and diet by simply giving yourself a little bit more time to take care of yourself by walking and eating better. You don’t need to run a marathon or complete a triathlon, all you need is 30 minutes of physical activity most days of the week.

During my research I came across this website and you could listen to this 30 minute documentary while you go for a walk 🙂

http://everybodywalk.org/documentary

Transformational Coaching with Susan

MyEandW-wheelMy aspiration for creating a 12 Week Transformational Coaching program is to provide a guide that can help you start a new point of view towards your health and wellness. It all starts with learning about you using the My Exercise and Wellness Wheel. For as little as $25 a week you can start a life of satisfaction and happiness. There are plenty of ways to start a happier more desired life. I have learned to live a fuller life by trusting myself first. We are all interconnected and learn similarly. I started by trusting myself and by connecting with my body through exercise and mindful awareness I have awaken my potential.

Allow me to help you discover the goodness and beauty in you!

How does it work?

We set up an appointment to talk online or in person. I explain the My Exercise and Wellness Wheel and how you fit in that wheel. If there is something where I can help you or if there is an area outside of my expertise then I recommend a specialist for you.

What do I get out of it?

You will receive SMART goals with an exercise guide with the following:

  1. Physical activity exercises to improve many areas of your health:
    1. Strength Training
    2. Aerobic Exercise
    3. Flexibility
    4. Weight Loss
    5. Stress Management and Relaxation
  2. Five minute mindful exercises to help you focus
  3. Guidelines for proper eating habits
  4. Specific, Measurable, Attainable, Relevant and Time-bound goals
  5. A set of elastic bands from SKLZ for a total body workout
  6. Assessments for your Quality of Life
  7. 12 one to one visits at the convenience of your home.
  8. Journal to track your exercises and more

Where can I do the sessions?

  1. You can start the sessions from your home, Ogden and surrounding areas or via Skype. We set a time that is convenient with your schedule.

When should you see results?

  1. In 4 weeks.

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11 days to 2015 – I will start exercising!

Moab Trail RunDid you start thinking about your 2015 resolutions? Did you write them down? Are you thinking of giving up the resolution about increasing your exercise? Don’t do it yet! I know it’s easier said than done, but you can write it down again, the Resolution that reads: I will start exercising!

I will start exercising, can refer to your desire to start walking again, to start running, to go back to the gym, to try a new sport. It doesn’t matter what it will be, what matters is that you can look at your calendar and plan your days of exercise. Since I competed in high school and college as a runner, I tend to think that I can just start a run and go from 0 miles to 6 miles in one day, but it is harder to do so now that I’m getting older. I still try though, normally, I end up paying the price with an injury and able to only go for bike rides. Bike rides are fun too, but in the winter months, running and walking it’s much easier!

If you look at a calendar right now, you have 11 days to start exercising. You will be getting a jump start to your 2015 resolution. If you haven’t exercised in the past three weeks or more, I recommend you start walking and running/jogging in between. It will ease your leg muscles and joints into the exercise routine; it will help you prevent injuries.

Here is a two week period of runs

MON TUE WED THU FRI SAT SUN
Beginner/

Intermediate

Week 1 Tempo Rest Speed Stretch Easy Long run Easy
Week 2 Rest Tempo Rest Speed Stretch Easy Long run

A tempo run is a workout that stresses your body to the point of reaching your lactate threshold. This is the point where your body is not able to keep up with the accumulation of lactic acid in the muscle tissue. A tempo run teaches your body to use oxygen going to the muscles more efficiently. Your muscles learn how to use the byproduct of lactic acid more efficiently. In time that threshold will increase but you need to stress the body with tempo running, strength training and even plyometrics at least once a week for each.

Rest is just a time for you to go for a walk or just take the day off from exercise. There is nothing wrong with rest. Of course, I didn’t say sit on the couch all day. Just be mindful of your day and maybe just go for a 20 minute walk insatead.

Speed workout means doing intervals. Two ways of doing interval is to walk and jog, jog and run or run and sprint. The ideas is to do one activity for 1 minute hard, 2 minutes easy. This is the most simplistic way to get you focused on the goal of “Start Exercising”

A long run is anything longer than what you did the other days of the week.

Send me an e-mail to learn about a specific workout for your goals. For now, just start exercising. Your body will love you for it.