My Pedometer; My Walking Partner

We have been talking about walking, and I know that walking and counting steps is really inconvenient (I have tried). So I thank God for the chaps and ladies who invented the pedometer.

A pedometer counts your steps by sensing your movement -I find it really handy when walking; freeing me up to really enjoy my walk, look at trees, listen to music… simply not being bugged by how many steps I am taking.

I bought my first pedometer about 3 years ago; it was a waste of money. It was really fragile and annoyingly difficult and complicated to use. Suffice it to say I learnt what I wanted in a pedometer. Advertised bells and whistles do not mean the pedometer will be efficient.

So, when buying your walking partner, what do you look for?

By far the most important feature is the simple steps counter – this counts steps you have taken in the course of your walk. I find those that calculate steps per minute really redundant (for me) – as I want to see the actually tally per time.

An inbuilt clock and alarm system is a handy tool in your pedometer. I find it handy on weekend walks when I tend to wander off. I don’t wear a watch, so to know the time I just look down at my waist (where my Pedometer is strapped) and I know. For the alarm, this is what wakes me up reminding me to get my big behind off my bed and work out! Comes in handy especially when I am away from home and don’t have access to my regular alarm clock.

This is actually where I stop. As long as the pedometer has these two systems and they are easy to use and access I AM FINE. I am not an overly technologically savvy, and like to keep it simple.

However, there are other things a nifty pedometer could do for you. It’s all a matter of what you want and how much you are willing to spend. Some pedometers can:

·       Calculate body fat

·       Calculate distance walked (in your specified matric – miles or kilometers)

·       Sync with computers to allow users upload and track progress

·       Calculate your heart rate while you are on the move.

·       Double as a stop watch, if you want to time your walks/runs

I personally don’t think you need to break the bank to get an excellent and durable walking partner; if you have a plan on what you want from your walks as well as what you need/want to track I am sure you will not end up like me spending tons of money for something I ended up chucking away.

And while we are on the subject, allow me share (again) the amazing infographic (smile) on steps…

Don’t be shy… share DROPIT4LIFE on Facebook, Twitter & LinkedIn!

Don’t forget, you can get weekly updates sent straight to your email if you type in your email address in the space provided on the right, and click ‘submit’!

Don’t forget to check your email and activate your subscription!

Watch the Global Premiere of Origins the Movie

Watch the Global Premiere of Origins the Movie: From November 13th through November 22nd, watch the feature-length movie Origins for FREE from filmmaker Pedram Shojai. #OriginsFilm @Well_Org

Lose 1lbs Per Week

So I found this weight loss formulae online at http://www.ehow.com/how_2226702_lose-one-pound-per-week.html and it made weight loss sound so logical and almost easy that I could not but share.

Who wouldn't want to know how to lose 1lbs (0.5kg) each week? So now the how to:

Determine your personal daily calorie intake required for YOU to lose 1lb each week (it differs for each person). To do this:

First

Determine your current weight in pounds (if you are more used to Kg’s, go to Google and simply type in ‘convert kg to pounds’ and a cool calculator pops up. This will give you your weight in pounds)

Then

Add a zero to your current weight in pounds (eg if you weigh 180lbs, this means this math sum will be 180+0 = 1,800)

Then

Add 20% of the result from the above ie 1,800 accounting for any extra daily activity = 360

This means the daily caloric rate for a person that weighs 180lbs will be 2,160 (or there about) ie the calories you need each day to maintain your current weight.

So, to lose 1lbs per week, subtract 500calories a day from the daily caloric rate ie 2,160-500=1,660

 

________________________________________________________

Having said this, the caveat is that your weight loss will be dependent on body type and fitness level. The article (see link above) says that the more overweight you are, the bigger calorie deficit you should try to create (ie you could make the 500 above say…600) but don’t go below 1,200 calories a day (you will lose weight, but you could also get sick – plus it is not sustainable.)

 

So how do you tweek your calories? A few ideas:

• Reduce the amount of calories by substituting high calorie foods for lower calorie alternatives
• Give up white sugar
• Cut down your portion size
• Burn more calories in your work out – you could try and change your work out (swimming is a major calorie burner), increase work out intensity, increase work out frequency etc.

While I am on the subject, I found a nifty site that helps you calculate your daily caloric needs; you only have to provide your height, weight (in pounds) and age. Check it out here: http://walking.about.com/cs/calories/l/blcalcalc.htm

I hope this helps someone, as it has me. It would really be great to hear from you if it has, and what you think of the concept of counting calories.

A toast to our successfully dropping it for life…!

Don’t be shy… share DROPIT4LIFE on Facebook, Twitter & LinkedIn!

Don’t forget, you can get weekly updates sent straight to your email if you type in your email address in the space provided on the right, and click ‘submit’!

Don’t forget to check your email and activate your subscription!

Drop It On Facebook

Walking Benefits

So, I’ve been talking about walking and its benefits to our bodies, overall health and long life. Many of us know that we need to work out, but cannot muster sufficient ‘oomph’ to get out of bed, literally.

I won’t lie, many times I wake up in the morning hating the very idea that I would have to go out for my brisk walks. In fact, I remember a day early last month when my alarm went off and it was time to set off. I turned over in bed with a deep groan, trying to inspire myself to get out of bed when I heard the drum of rain drops outside my window. The rain sounded sufficiently heavy to drench me upon my first step.

Don’t expect me to say that I was sad to have missed my work out…far from it. I let out a happy laugh, turned over in bed and slept for about 45 more minutes. I am like everyone else (or at least I hope so) and have to really motivate myself to keep going.

To motivate myself [most days] I bring to mind the undesirable experiences I have had on account of being overweight. I’m thinking high blood pressure, knee and join pains… the list go on. (See more of my story here: http://dropit4life.blogspot.com/2013/08/on-your-marks.html)

Also, I bring to mind the benefits of walking which is really what I want to highlight today – possibly someone will catch the walking bug and join me sometime. Here we go!

Walking strengthens your heart... enuf said! This is motivation enough, right?

Being moderately active could help prevent dementia, I read somewhere that research has shown that ‘older’ people who walk 6 miles (that’s approximately 12,000 each week) could avoid brain shrinkage that comes with age and thus prevent memory loss.

Walking tones your legs, tummy and yes…your bumJ. Now, I am not saying you will suddenly get Naomi Campbell legs, but at least you won’t do badly if you make walking part of your lifestyle. With time, I may gain the courage to show my before and after pictures here, lol!

Strengthen your bones and increase their density by walking regularly. This is especially important for women who are prone to develop osteoporosis as we age on account of weakened bones (calcium helps as well).

Walking helps keep your joints healthy and stave off illnesses that attack joints like arthritis. It’s far cheaper to walk than to have to buy and pop multivitamins that give the same benefits that walking do.

I do my walking early in the morning, now we all know that direct sunlight is an excellent source of vitamin D. Vitamin D is a big player in keeping your bones healthy and nourishing your skin, among others (I am told it helps in the production of feel good hormones that help us fight the blues too).

There are other benefits, but I think these are the major ones. Aha! I get a real sense of accomplishment and gladness when I can tick off my daily work out at the end of the day.

Do you walk? Have you noticed any benefits? Want to share? Please be my guest.

Don’t be shy… share DROPIT4LIFE on Facebook, Twitter & LinkedIn!

Don’t forget, you can get weekly updates sent straight to your email if you type in your email address in the space provided on the right, and click ‘submit’!

Don’t forget to check your email and activate your subscription!

Walk It To Drop It

Recently I discovered the joys of walking... now each morning I average 3,000 steps as part of my Weekday Daily Work Out Plan. If you know me, you will agree that I don’t do anything in half measures (weekends I do about 8,000 steps in the mornings) and when I find something I love, I am not shy to share my love. My new love is WALKING!

What’s all the fuss about walking? To answer this question I have put together this infographic (it may not be as sophisticated as most infographics you are used to, but hey…it tells the story, right?J)

 

Do these provide some motivation for you? They did for me… I have not quite gotten to 14,000 steps a day (there is hope!), but I average 8,000 to 10,000 each day. I can’t say I have dropped radical amounts of weight, I have tons of energy, I breathe better, and my head is clearer. The reflection I get in on early morning walks make my day all the more productive. PLUS, my posture is improving, lingering aches from my back (recall I shared how I hurt my back recently?) seem to have vanished. THEN I sleep better each day. Again, it seems as though my thighs and calves (major problem areas for me) are getting toned. What’s not to love about walking with these results…?

I can hear someone asking… ‘Liz, how do you know how many steps you are taking as you walk?’ One word: PEDOMETER! But not any ol’ pedometer; if you visit this blog next week I’ll tell you what to look for in a good pedometer.

Have I sold you to walking yet??? [wink]

Don’t be shy… share DROPIT4LIFE on Facebook, Twitter & LinkedIn!

Don’t forget, you can get weekly updates sent straight to your email if you type in your email address in the space provided on the right, and click ‘submit’!

Don’t forget to check your email and activate your subscription!

Weight Loss Do's & Don'ts

As I continue on my journey, I've learnt a few things about weight loss, and am in the process of learning even more. Believe me, there are so many opinions out there, so many options, a lot of research into weight loss and maintaining a healthy lifestyle. The trick (I think) is weeding out the gold from the gunk.While I offer these few guidelines, I wish to emphasize that one womans/mans meat is anothers poison. SO what has worked for me may not work for you and vice versa. So please take all of this with a 'spoon' of salt. Take out time and be committed to finding what works for YOU. You are the most important living person in YOUR WORLD; so you are worth it!

But remember that these are things that I am working into my life, becasuse I am 100% committed to Dropping It For Life.

Here we go...

Do’s	Don’ts
Weigh yourself often it helps keep your target in perspective. Try to step on your scale (I hear digital scales are more accurate) at least once a week. And please keep track of your weight loss ie write it down. I actually created a graph on excel that I just love to see slope downwards.	Don’t skip meals. You really cannot make up for the extra you had at lunch by missing dinner. It doesn’t work that way. Why shouldn’t you skip a meal? Because: you could get dehydrated and loose energy which could nix your work out efforts. Also the hunger-monster could ambush you and make you end up eating the wrong things -take it from me, I learnt this ‘the HARD WAY’. So NEVER skip meals, especially breakfast. My best breakfast recommendation is oatmeal with dried fruits and sugar free soy milk.
Do curb eating saturated fats. Nutritionists say that less than 10% of your calorie intake should come from saturated fats. In layman’s terms, change your butter with almond butter, your vegetable or palm oil with olive oil. Remember, it’s the little things that count	Don’t stay away from vegetables. You can eat as much veggies as you want and still lose weight. But please prepare them in a sensible and healthy fashion i.e. grill, steam, raw… and do avoid them heavy sauces and creams that we all think make them taste better. They actually don’t, it’s just that we have conditioned our taste buds to think they taste better. We can also re-teach our taste buds to enjoy plainer fare.
Drink water before your meals – at least 20 minutes ahead. This wee tip could help you curb the amount of food you end up eating, coz it ideally should increase your feeling of fullness when you go on to eat. That plus the fact that water helps flush out toxins from your kidneys, some even say it helps rev your metabolism. If these ideas don’t rock your boat, think of the benefits of water to your skin…ageless beauty. J	Don’t give up sleep. We were told that if we sleep “a lot” we would pile on the pounds/kilos. But researches have told us that not getting enough sleep will actually hinder your weight loss journey. Sleep deprivation actually could increase the intensity of hunger! So not sleeping enough (ie at least 7 hours each night) could be working against you.
Practice eating slowly, it takes about 20 minutes from when you eat for your brain to actually register and signal you that you are full. If you are not aware of this, you could keep eating and end up gorging yourself. I am still practicing eating slowly… I have a lifetime habit of fast eating to break. So, sit at a table, savor your meal, and make it last; all the while listening/waiting for the signal to stop. Trust your body to tell you when it’s had enough.
Plan in advance what you will have to eat. Why? Because if you don’t plan, you could end up eating what is available and not good for you as opposed to what is nutritious and wholesome. Planning could be the difference between the salad you planned and prepared for lunch, and the chicken and fries you had at your desk (personal experience speaking). I’ve learnt that spontaneity is not the way for me if I am going to DROPIT4LIFE… (I’m still trying to get a handle on this…so we are learning together)
Avoid the carbs in processed foods. Some natural foods have carbs like sweet potatoes, not I wouldn’t nix that, coz it also provides the fiber I need. But then, think about store bought mashed potatoes… yeah! That’s the culprit – carbs in processed foods.

 

Don’t be shy… share DROPIT4LIFE on Facebook, Twitter & LinkedIn!

Don’t forget, you can get weekly updates sent straight to your email if you type in your email address in the space provided on the right, and click ‘submit’!

Don’t forget to check your email and activate your subscription!