For a couple of weeks now, I have hosted a weekly walk in my community. Because so many of my friends and family can't attend these events, I've decided to ask you to join me virtually. After looking for the best way to do this so that everyone could participate, I've decided that the American Heart Association's start! program is the best to use. Your free membership gets you:
* A monthly Start! e-newsletter with health tips, recipes and more
* Access to the MyStart! Online Tracker - an easy-to-use physical activity and nutrition tracker
* Access to the Start! Daily Walking Guide – an optional companion tool to the Tracker that gives you tips, shares inspiration, gives you quick access to your Walking Plan and offers you a journal to keep your thoughts and ideas. Place it on your social media site and keep all your MyStart! health tools conveniently at hand all day!
* Exclusive use of the MyStart! Community where you can connect with others for support and motivation! Find friends or "Sole-Mates" to walk with in your area or to provide encouragement from a distance.
* Access the MyStart! Walking Plan - a personalized walking plan to get you on your way to a healthier you.
After you register, be sure to search for me under the find your sole mate icon. Type in my name, Laura Kelly-Pifer and then comment here to let me know that you are walking with me. If you would like an additional incentive, such as winning cash and prizes each day, be sure to log your workouts into
WOWY.
Today's post is about my family. As you can see from the picture above, we are working together to improve our health. Not only does it help us physically but brings us closer as a family. As my children grow older, their dependence on me will lessen. I can only hope, that these type of family outings and activities will continue as they grow. I am so happy and thankful to have them apart of my life and so glad that we are working out together. It benefits us all in so many ways! Thank you Bob, Bailey and Morgan for helping to keep me motivated to stay in shape! I love you all....
For those of you who are just starting to work out or want to try something different, walking may be key. Check out this Walking Program, compliments of Family Circle Magazine and the American Heart Association.
Walk It Off: Tone Your Trouble Spots
By Margit Feury Ragland
It's getting warmer, and we'll soon be wearing less and revealing more. That means it's time to add some strengthening moves to your daily walk. Try this workout every other day and eat right, and in a month you'll whittle your waistline, define those arms, shrink your backside, and shed about 8 pounds.
Our Body-Slimming Plan
A 30-minute workout
0:00-5:00
5-minute warm-up: Walk at a comfortable pace.
5:01-8:00
Speed it up: You can talk but only in short sentences.
8:01-11:00
Tone your arms:
Bench dips: Sit on a park bench, scoot your butt forward, and grab onto the seat. Slowly bend your elbows and drop your body downward until your triceps are parallel to the ground. Return to your starting position. Repeat 20 to 30 times.
Bench push-ups: Stand a few feet behind a park bench. Grab hold of the back of the bench with straight arms. Tuck your bottom in and think of yourself as a plank of wood. Bend your arms and slowly lower your body toward your hands. Repeat 20 to 30 times.
Pick Up the Pace
11:01-15:00
Quick steps: Return to your walk, moving briskly.
15:01-18:00
Tighten your tush:
Walking lunges: Slow down your walking speed and take a big step with your right leg. Lower your body down until your right knee is at a 90-degree angle. Pull shoulders back and tighten abs. Push off with your left leg and keep moving forward as you then lunge into the left leg. Repeat 20 to 30 times.
Calf raises: Find a curb or stable step. Stand so the backs of your feet are hanging off the edge of the step. Slowly drop heels down below the level of the step. Then, just as slowly, push all the way up onto your toes. Hold on to a railing or the back of a chair for balance, if necessary. Do 20 to 30 reps.
If these calf raises start to feel too easy, try doing them while balancing on just one foot.
18:01-23:00
Push it: You can hear your breath as you walk.
23:01-27:00
Cool-down: Slowly bring your breathing back to normal.
27:01-30:00
Flatten that belly -- you can do these on a rug in your home:
Scissor kicks: Lie on your back with your hands under your hips and buttocks. Keep your head on the floor. Raise your legs straight up in the air so your toes are pointed to the ceiling. Contract your abs and scissor your legs one over the other as you lower your legs down toward the floor. Keep your lower back on or at least close to the ground. Scissor down for a count of 8 and then back up for a count of 8. Repeat 10 to 15 times.
Plank: Lie face-down resting on your forearms. Push up onto your toes -- your body should be in a straight line from your head to your ankles. Contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds. Lower and repeat 3 to 5 times.
Source: Originally published in the April 1, 2009, issue of Family Circle magazine.
Take a stand against heart disease by participating in American Heart Association’s National Start! Walking Day on Wednesday, April 8. Click here to join!
It's a great way to promote better health through walking. It's more than a program. It's a movement. Heart disease is this country's No.1 killer. By walking for as little as 30 minutes each day you can reduce your risk. That's what the Start! Movement is all about. Get walking – start taking a more active role in your health!
Source: American Heart Association
Posts
