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.

Continue reading

Physical Activity

physicalactivityThe case of Rachel. She is a 43-year-old, low risk, moderately active woman who works 40 to 50 hours a week in a sedentary job. Rachel’s original goal was to lose 10lb in 12 weeks. She has two children, Zach, age 10 and Emily, age 8, they are involved in sports. Rachel started walking with co-workers twice a week. She started walking because she knew she needed to take care of her self a little bit better.

Rachel’s WELLNESS VISION

“My wellness vision is to be healthy, energetic, and vital. I am content that with increased social support, a regular and a realistic weight management plan, I will achieve success.”

On completion of the 12-week program, Rachel had lost 6 lbs. and increased her strength, flexibility and aerobic fitness. Some of the actions she took:

  • Rearranged her work schedule
  • Started to walk her children to school once a week.
  • Incorporated stretch brakes before a meeting at work.
  • Used the stairs instead of the elevator.
  • Took public transportation once a week.
  • Started hiking and bicycling with her children.

What ultimately helped Rachel was her decision to make a little effort to achieve a goal of her choice. Her new goal of moving more and daily practices that reflected a new attitude about exercise.

What can you do to improve your wellness?