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- Motivation
Sometimes it becomes challenging to stick with a walking program or routine. Most everyone has days when the last thing they care to do is any form of exercise! If you’re finding that you are walking less due to a variety of excuses, let’s go over some tips that may help inspire you to persevere and keep on walking.

If you have not already acquired a buddy to walk with you’re missing out on thee number one motivational resource! Friends keep their promises to their friends, and if friends promise to meet on a regular basis to walk - then everyone is very likely show up! It’s a pleasure to walk with others, and it’s a whole lot of fun! Ready for a new pair of walking sneakers? A few new CD’s? Maybe a new pair of leather dress boots for the Fall? Then why not make a short list of goodies you will allow yourself to buy only, only, only if you walk for one hour, three times a week for four weeks?

Everyday we all maintain somewhat of a regular schedule by factoring in time to accomplish miscellaneous items on our personal agenda each week. As a result, most of us get most of the to-do’s on our schedule done most of the time, and on time. It’s called time management, and if walking is your choice of regular exercise then Why not schedule in time to enjoy a regular walk? Why not considering walking to be just as important as the other items you need to accomplish each week? If you’re a goal oriented individual you may benefit from starting a walking log. Just jot down how many steps you would like to have accomplished by the end of each day or each week. You may enjoy the challenge of having to strive towards reaching your goals by the deadlines, and you get to find creative ways to get those steps in.


So, why not get motivated and get walking?!
Farewell...
As this will be my last blog, I will first say that blogging for The Poughkeepsie Journal has been a complete joy. It was a lot of fun, and I highly recommend it.

If you are interested in learning more about walking for fitness be sure to check out Walking.org at: walking.org.It’s a super informative website for both the novice and seasoned walker.

Ready to make a lifestyle change by eating better every day? Just spend a little time perusing Eating Well.com at: eatingwell.com. This is a nifty website for learning more about how easy it is to eat better while eating well.

I hope this blog has been fun, informative and helpful to you. I also hope you’ve found at least a few ideas that have made a positive impact on your life. Many thanks to the Poughkeepsie Journal for affording me the opportunity to share a few thoughts.

Farewell,
Marsha

Cycling to lose weight
Cycling is a fun form of exercise that can be done by the whole family. Here are the interesting facts and things a cyclist or any one engaged in such form of exercise should remember: 1. Increasing power in cycling: For a cyclist, physical exercises like jogging, walking or skating alone are insufficient. Although they [...]
Best exercises To lose weight permanently
Exercises performed incorrectly will make fat burning a slow process! In any anything that we do, there’s always some calorie required to make that movement even possible. Therefore in any activity that we do, there’s a chance that we are actually burning calories. Here are some of the activities that you do and the number of [...]
- Eating Out? Eat Wisely.
Here’s a few tips that may help you stay on track when striving to eat well while eating out.First, everyone knows about visualizing an imaginary line down the middle of your dish once your pasta entrée arrives, right? Often a pasta entrée is actually as many as four servings, so pay attention to how much you mangia!

Ask for water as soon as your server shows up. Aim to drink the whole glass (or two if the glass is small) before your meal arrives. You’ll eat less and you’ll have a nice doggie bag lunch for the next day. Next? Lighten up on that bread basket! Place just two slices/pieces on your bread plate, and practice a little self restraint. Sip on that water and let the others at the table enjoy the rest of the bread. Once every crumb has been consumed, do your table a favor and don’t ask for a refill. You can't miss if you always start with a nice simple side salad. Choose a dresssing wisely, and have it on the side. The water a salad will help to fill you up, and you’ll consume less of your entrée. With the cooler weather around the bend, I prefer soups (non-creamy) they also do the trick.

Appetizers? If you must, and why not try to share it with at least one other person? For the main dish fish is always at the top of my recommendation list. Poultry comes in second and lean beef third. In a perfect world grilling is the way to go, but hey, if you can act on the bread, water and salad tips, why not loosen the reigns as to how the entrée is prepared?

After all, dinning out means enjoying the full restaurant experience, a big part of which is enjoying the food pretty much the way the chef entended it to be enjoyed. Even when you eat out it's all about modifying your lifestyle, not getting caught up in calorie counting. So, eat out, eat wisely, eat in Dutchess County and eat plenty of wholesome foods!
- Wholesome Chocolate Chip Cookies
Cool nights? That means it's time to bake! Why not warm up the whole house a little and enjoy some wholesome cookies all in one shot? Here's a recipe I hope you'll enjoy soon. Of course have them in moderation, and always prior to 7pm!

½ cup wheat germ

½ cup whole wheat flour

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

½ cup rolled oats (grind them in processor if you like)

½ cup butter (softened and unsalted)

½ cup brown sugar

½ cup apple sauce

1 large egg and 1 egg while (or ½ cup of Egg Beaters)

1 teaspoon vanilla extract

¼ cup Nestle's 53% or 62% cacao chocolate chips

Preheat oven at 350 degrees.

- In a large bowl mix together all dry ingredients, in separate bowl use mixer on all remaining except chocolate chips. Add dry and wet bowl ingredients together, then add chips to the mix.

- Parchment paper on the cookie sheet is ideal, if not bake cookies 2 inches apart until golden brown on a non-stick sheet.

Yields about 25 wholsome cookies.

- Interval Walking
Not for novice walkers or children, interval walking means speed walking for 3.5 minutes and then going at a regular pace for 3.5 minutes. Be sure to do the interval walking for only 15 minutes the very first time you try it. Then continue the rest of your walk at your regular pace. After trying it for 15 minutes for five walks, go ahead and do it for half an hour for five walks. Next comes 45 minutes for five walks and then onto an hour - or for your entire walk. It’ll afford you a more intense walking program which means you'll be getting fit at a quicker rate than those who don’t practice interval walking. If you try it, I’d love to know how you like it! Stretch before and after, and of course be sure to stay hydrated.
- Warm Up & Cool Down
Warming up and stretching both before and after your walk is the only way to go. It's an important step not to be skipped, and it takes just five minutes or so. The goal is to stretch and warmup the same muscles that you'll use during your walk.

An easy way to warm up is to initially walk at a much slower pace for the first 5 minutes of the walk. Next stop and take five minutes to stretch your shoulders, back, neck, hips, chest, thighs, hamstrings and calves. After you’ve finished your walk, cool down by again walking for 5 minutes at a much slower pace. Follow up the completion of your walk with the same simple stretches you started the walk with, and your done!

Regular gentle stretching will afford you a lot more overall flexibility, and it will help in allowing full range of motion. Be sure to maintain each stretch for a count of 30 seconds in order to get the full benefit. If you've not been warming up and cooling down, try it today!
Cholesterol Overview
Cholesterol is the major health threat in modern day society. Cholesterol is a soft substance which is waxy in texture and is usually found all over the body. The part in which it is found commonly is liver, intestine, heart and even muscles. Cholesterol is a major threat when it is found in the [...]
- When It's Too Cold To Walk...
You’ve stuck with walking for fitness through the hottest days of summer, but now how do you make it through the coldest days of the approaching season? Ask any one who is fit and they’ll tell you one thing for sure. Getting and staying fit takes commitment, dedication and creative perseverance. Don’t care to be out of doors with the fast approaching cold days and nights? Don’t let the change of season distract you from the progress you’ve made.

If you know you’re unlikely to keep up with your outdoor walking, it may be time to consider doing your walking at a local gym or public fitness facility! From the very simple to the quite complex, this is where you may be pleasantly pleased to find dozens of treadmills, elliptical machines, stair steppers and mega-machines that will give you a terrific walking workout - and more! As a member you get to breeze into a perfectly air conditioned environment where you can choose to get your walking in via a good old-fashioned track, or various state of the art cutting edge exercise machines.

A Trainer can brief you on all you need to know about all exercise equipment that simulates walking. Be sure to have a Trainer or staff member not only recommend but also show you how to use the equipment. This orientation is usually complementary. Many fitness professionals will suggest that request instruction the first 3 - 4 times you attend the gym. The information may start to sound monotonous, but you’ll probably pick up something each time that you didn’t catch the time before. It’s important to thoroughly know how to operate any equipment you’ll be using. If I had a penny for every time I’ve seen someone misusing exercise equipment...

So, why not shop around for a fitness facility that may be right for you? Look into “deals” where the entire family may attend and/or where you can pay month to month. Investing in a gym/health club membership is a strategic way to stay committed to changing your lifestyle into one that involves being active and eating well!
- The 80 / 20 Concept
Have you tried the 80/20 concept? It simply means that if you can strive to eat better and wisely 80% of the time, then you are consistently eating well. That consistency is how you will continue to build on developing normal eating habits for yourself as well as those you prepare meals for. The 20% of the time you don't eat well will not outweigh the 80% of the time that you do!

Just around the corner is the time when many of us will start to prepare and enjoy traditional snacks, desserts and meals to celebrate halloween, Thanksgiving, Christmas and then the New Year. As of today and right into 2008, all of these events offer perfect times to try applying the 80/20 concept. Of course, even with the 80/20 concept, it's always ideal to have nothing to eat after 7pm. And so it goes, walking on a regular basis along with always choosing food wisely will make a huge difference as time goes by. Take it day by day and continue to strive.
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- Dear Walking Diary
Dear Walking Diary,

Was last night one of the most challenging nights to be out of doors, or what?! The heat and humidity almost kept me from walking… almost. The hearty always persevere! All I wanted to do was take a nap, but instead forged ahead at a much slower pace than usual. One hour later, I couldn’t have been happier to get back inside the house. The whole time I walked all I wanted to do was to turn around and excuse myself from walking due to the weather. I really struggled to keep going and had a scowl on my face the entire time...glad I hung in there. Good for me!

Like any other diary, a walking diary is a way to express some of your most heartfelt thoughts about getting and staying fit. You can see on paper where you are - as well as where you would like to go and how you plan to get there. Some folks even keep track of how often they buy new sneakers for walking and how much they paid! A walking diary can also be considered a contract with yourself - a written promise. Written on the first or last page of your walking diary, it should be something that you can refer to on those days when you need to remember why you’re on this journey towards taking better care of yourself. So, start a walking journal, and get walking!

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