You’ve heard me talk about the value of walking. In fact, I think it’s the greatest thing since sliced bread. I’m sure some fitness enthusiasts—or not so enthusiastic– will respond by stating that:

“It takes too much time.”

“You don’t get a good workout.”

“It’s not aerobic enough.”

“It doesn’t build strong muscles.”

And you know what, they could be right and they could be wrong. It sounds paradoxical but its true–walking may not be the most intense physical and/or muscle building exercise, but it’s a great place to start.

Be that as it may—it’s among the most popular form of exercise and one that’s wholeheartedly recommended by the scientific, medical, and sports community as being safe, effective, and which helps people to maintain their youth, vigor, and to burn calories in a safe and efficient manner.

In fact, it’s a great exercise you can easily incorporate into everyday life without compromising a lot of your time, money and resources.

Here are some suggestions how you can easily include walking into your daily life:

1. Walk around the entire house and yard while you take care of everyday activities.

2. Walk up and down stairs whenever you have the choice and chance.

3. Walk around the grocery store. That’s actually a lot of fun, because you’re able to check out various food labels and compare prices of fresh and other healthy foods.

4. Walk around the mall. Indeed many walking groups are formed to do exactly that.

5. Walk to somewhere close by, instead of driving.

6. Walk it out, if you’re forced to shovel the snow—that way your mood will be better!

7. Walk around your local neighborhood. This is a classic way of combining pleasure, fun, and being aware of your surroundings. You just might make some new friends or be able to greet a familiar face.

8. Walk while talking on the phone—here in Los Angeles that’s the norm rather than the exception.

9. Walk around the kitchen while cooking, but safety first.

10. Walk to your grocery store instead of driving.

11. Walk on a local hiking trail like Susana and I share our WWW pictures!

12. Walk around your place of employment during lunchtime.

13. Walk around with your children or grandchildren—you and they will always treasure those memories.

To be sure, from just the small list above the possibilities of walking are as long as the imagination and can just come naturally. Of course there’s no need to stop any other of your physical fitness routines such as strength training, jogging, treadmill, swimming, bicycling or any other form of your regular exercise–but never count out the amount of time you could be spending by more frequently adding walking into your daily life.

So here’s the special announcement for all Iowa Avenue Members present and future:

Iowa Avenue and Walker Tracker have teamed up to begin an exclusive walking community experience to all Iowa Avenue members. If you haven’t used Walker Tracker before, this is your chance, plus, it’s FREE to join!

All you have to do is register at WalkerTrackerIowaAvenue – and start keeping track of your steps. The recommended daily dose of steps is 10,000, but you’re welcome to start at whatever number is comfortable for you.

How do you keep track of steps?

With a pedometer—I recommend this one because I currently use it and love it. In fact, after I lost my previous one, when I purchased this one it came with its own software. But since I never used the software before, I saw no reason to use it now.

In any case, why pay extra for software when WalkerTrackerIowaAvenue – will keep your step records, and we’ll provide you a venue to blog about your walks, post pictures, talk about your walking experiences; and soon we’ll be offering some fun competitions.

What competitions?

Why the ones we’ll all organize. Competitions that span time, distance, or improvements in and to our daily lives and that we can share–competitions between men, women, our children, east coast vs. west coast, etc. When it comes to competitions, the possibilities are endless; and indeed fun.

So, if you’re thinking about joining a walking program, or want to start one, or already walk, sign up at IowaAvenueWalkerTracker, because

It’s about a healthy lifestyle.

©Iowa Avenue

We’re already in the first week of the New Year, but like many people I’m still contemplating what this year will bring, and how I can bring the New Year. Over at The Jungle of Life, Lance talks about focusing on one word.

Using one word was a new idea for me, and one I think I can get my arms around. Don’t get me wrong, I’m a big fan of setting SMARTER goals; as long as one doesn’t become overtly obsessed with achieving those goals by leaving other equally important life issues in the ground.

Back to the concept of using One Word as the cornerstone of achieving year round goals.

As soon as I thought about the idea of one word, my 2009 word came to me.

OUTSIDE!

Why outside?

Here’s why:

1) Outside my comfort zone – I have so many things I want to do, but for a few of them, I’m holding myself back because I need to do activities that are outside my comfort zone. You see, I’m good at planning, writing, and helping others. However, when it comes to promoting me, especially my business, I’m not so good. I struggle with “sales.” I know I have great products in Weight1Minute™, but talking to people about it, making sales calls, and going to meetings is a totally new experience. I’m not comfortable doing it.

But, to be successful, I know I have to put myself out there, face the possibility of rejection (because I know that there will be). What keeps me going is the strength of my product, the love behind it, the special relationships behind it, and knowing it’s a product that people can use and benefit from, so put myself out there I will.

2009 is my year to step outside my comfort zone.

2) Outside fitness – I love being outside, and fitness is one area I neglected in 2008. Too much time sitting at my computer, not following my own advice of “Step away from the Computer.” Every time I step outside to work out, I feel better. I just need to remember that feeling and do it more often.

2009 is my year to work out outside.

3) Outside photography – If you didn’t know, this year for Christmas, I received a new camera. Photography has been a passion of mine for many years, but due to so many circumstances, one that got left by the wayside many years ago. This new camera has reawaked my love of capturing images on film. I’ve even started a new blog to share my passion. When you have time, please check it out. I’d love your feedback, thoughts, and impressions.

2009 is my year to take photographs outside (and inside, too).

4) Outside of myself and look at the big picture – Over the last month, I’m so discovering the importance of reflecting on my goals and ambitions, taking stock of what’s working and what isn’t. As I stated in #1, I know what one of my main weaknesses is, but having acknowledged that, I know I’m on my way to improving.

But, reflection is more than just focusing on one area; it’s about spending too much time on one small part and not looking at the big picture. Last year, I spent too much time blogging and not enough time talking to people, making connections, and just having fun.

2009 is my year to step outside myself and look at the big picture

5) Outside reading material – I love reading, but in 2008, I spent too much time reading about my primary interests, health and weight loss, which I’m passionate about, but upon reflection, was extremely limiting. I have so many other interests that I didn’t pursue.

2009 is my year to find outside reading material that will help me grow, learn, and enjoy life a little more.

6) Outside balance with inside – Balance is the name of the game; balance work with play, exercise, family, friends, and just life itself. In 2008, I spent too much time working and not enough time “playing.”

2009 is my year to balance my inside with my outside.

So, there you have it; my word for 2009. I’m excited. Are you excited about 2009? If you could choose one word to sum up your goals, what would it be? Lance’s word is “Courage.” Life is too short to live with a long list, so thinking one word helps me stay focused, because

After all, it’s about a healthy lifestyle!

© Iowa Ave

Yesterday, I packed my camera up and went for a walk at Marina Del Rey, one of the largest man-made small boat harbors in the U.S., containing 19 marinas with a capacity for 5,300 ships. I’ve passed by Marina before but never stopped. Although a bit cool outside my house, and even a little cooler at the water, I nonetheless I still went. Hey, I’m an East Coast girl at heart, so a bit of cool air is nothing.

For your Wordless Wednesday Walking pleasure:

I did walk, but not in my typical race walking style. I’ve been having a bit of trouble getting back into the cardio exercise mode, but I’m still doing my body weight workouts.

How was your Wordless Wednesday Walk? I’d love to see some pictures, because

After all, it’s about a healthy lifestyle!

© Iowa Avenue

Do you think that by taxing sugar sweetened beverages, aka soda and sugar-added juices, we’ll successfully combat the growth rates of childhood obesity and ultimately save states money in their annual health care costs?

Well, New York is considering following this exact course of action–to the tune of an18% tax per purchase.

Take a look at what New York’s Commissioner of Health is saying:

What do you think?

Will this new form of soda tax be coming to a store near you soon? Or is this another form of taxation without representation?

Photo courtesy of jonboy mitchell

Today is New Year’s Eve Day. 2009 officially starts tomorrow. Tonight many people will be watching the ball drop at Times Square in New York City, drinking an (or maybe more than “an”) alcoholic beverage, eating junk food, and making merriment. It’s tradition to celebrate the start of a new year which is only a few hours away.

But, when it’s all over, what will you do tomorrow? Will you wake up early and start your new fitness routine? Will you rush to the grocery store to buy all the fresh fruits and veggies that are on sale? How about installing a new accounting program to keep track of all of your spending habits? Maybe you’ll enjoy the day and just relax.

For millions of people tomorrow will mark a day of new beginnings. But, did you reflect on your achievements last year? Did you have both successes and failures?

Michael Jordan once said, “I’ve failed over and over and over again in my life and that is why I succeed.”

Does this make sense?

To me, it makes perfect sense. Knowing why you failed, making the necessary changes and adjustments to correct your mistakes, are the keys to moving forward.

Here’s a personal example:

At the beginning of last year, I had a goal of working out 5 days per week. I failed to achieve that goal. Why?

Upon reflection, I failed because:

1) I let work interfere with my work out schedule.

2) I failed to keep track of my progress so I felt no sense of success, even though I did achieve some smaller goals.

3) I made excuses for my lack of fulfilling my goals.

I now know where my weaknesses lay. I’m the reason.

And, to be quite frank, in the back of my mind, I knew that was the case, but until I actually took a good, long hard look in the mirror and took some time for reflection, the truth would have stayed in the back of my mind never to emerge. I would have continued to do the same thing, making the same mistakes, year after year.

Looking within ourselves and seeking truth is often one of the hardest things we need to do.

But, seeking is only the first step.

Action is next.

“Ok. Can we now quit predicting 2009 and just get on with doing it already?”

Because, after all, it’s about a healthy lifestyle!

© Iowa Ave

Photo courtesy of ahisgett

As some of you might know, I’ve been participating in a December Challenge over at DCUrbanDad. It’s been hard during the holiday season to keep up with my workouts and not eating cookies, pastries, and other holiday goodies. In fact, I was given a box of chocolates more than once during this past week. Sometimes, I feel like I’m a between a rock and a hard place. Right now, I’m at the lower half of the leader board.

Obviously, I’m still going to finish the month long challenge, however, come January 1^st; I’m making a new commitment in keeping up with my personal nutrition and fitness goals.

Hey, wait, why should I wait for January 1^st? I’m think I’ll start now!

Just like Diana, who has a great goal for 2009, I’m revamping my workouts. I’ve planned my workout calendar, so I’ll be keeping track of my workouts for accountability. Each day, I’ll be adding comments as to how the day went, and what my mental and physical conditions feel like.

I’ll also be using Weight1Minute™ software just as everyone needs to do. Using anything else would be silly. My goal and objectives are to lose the 20lbs that have haunted me for more than a year. I’m tired of not getting what I want and need, and I’m not going to let anyone stop me, including myself. I’ll get out of my own way.

So, you’re all welcome to please follow me along during the following months as I overhaul myself. Or better yet, join me. Weight1Minute™ is being exclusively offered to Iowa Avenue members for only $1.00 for a six month membership. Take full advantage of the eating plans, menu options, widgets, and best of all, the lesson plans. Diana and I designed this innovative and unique software just for ordinary people to achieve their ultimate aims and happiness.

2009 is my year to shine, and I have no intention of letting it pass me by. What about you? How will you attain your goals for 2009? I’m not letting another minute pass me by, because

After all, it’s about a healthy lifestyle!

© Iowa Ave

With January 1, 2009 right around the corner, I’ve already announced one of my goals; to race one event each month. I’m a believer in not becoming obsessed with goals, so one race a month equates to 12 per year. If, due to some foreseen or unforeseen circumstance, I’m unable to do one a month, but can do 2 in the same month, I’m going to include that for one of my goals. I not a proponent in letting goals be the driver of one’s life and then becoming overly obsessed with goals—in an of themselves–that they start to take over one’s life despite common sense. But, I do believe in making and setting goals and working to achieve them as part of growing, learning, and achieving.

To that end, for the next 2 months, I’m going to try an experiment. Each time I reach a goal, I’m going to “pay” myself. In essence, I’m going to earn the next item on my want list. To be sure, most of my wants are too large to just purchase as a small reward, so it will take some time to “earn” them.

Although, in the past, I had clear goals, I did not have a clear path how to achieve them. Racing once a month is an easy one for me to measure, remember and to achieve. All I have to do is register and participate. And do!

Other goals, such as broad brushed ones such as, lose 10lbs or exercise more, just don’t work for me. I need a plan–a well-thought out and achievable plan. For me, life’s responsibilities interrupt my goals, and I let it. This is one of my weaknesses. I vow not to let that happen anymore. My health is worth more. Is yours?

Plus, I have a plan!!

Each of the goals below will be done for one month with an end of month assessment:

1. As announced last week, no cake, cookies, or pastries. I know, I’ve said that eliminating a food group isn’t the recommended course of action, but I also know in the case of these particular foods, it’s better for me to just say no instead of having a small serving. As you can see, I set the time frame of one month, so I’ll reassess this particular goal at month’s end.

2. Do the Tight Ass Club at least 10 times per week. The program is only 8 minutes long, so I should be able to do it twice a day several times per week.

3. Bike or walk for at least 45 minutes twice a week. I love both of these activities, so attaining this goal should be relatively easy and attainable.

4. Bike or walk at least 1.5 hours one day per week. The only issue with this one will be the time factor, but it’s on my to-do list and is realistic and attainable.

5. Start a new 5 minute routine on my new Ab Wheel, and do it at least 10 times per week. (I will be blogging about this later.)

6. Continue to work on the 100 Push-ups Challenge (I’m still in Week 5, but improving each week). I will do this workout at least three times per week.

Everyone needs to find a system that works for them. It takes time, effort, and energy, but in the end, success is worth it.

Does this system look like something you might be able to do? Any ideas of how I might improve this?

What happened to my reward system? I’ll be posting about that next week so stay true to yourself and keep realistic goals, because

After all, it’s about a healthy lifestyle!

© Iowa Ave

In Friday’s LATimes, they predicted that the top three expected consumer food and dining trends for this year will be:

1) Dieting out in lieu of good nutrition. And all I can say is that it’s about time. Quick fixes won’t be the “diet” of choice. People will be seeking positive nutritional choices. On that basis alone, reading nutrition labels and planning healthy menus will be part of everyone’s shopping list.

 2) Home Cooking is back in style:  as of May, 2008, the Food Marketing Institute found that 71% of Americans were cooking in more often, and eating out less. For whatever the reasons are, the result certainly will be people eating their meals with healthier nutritional choices in mind. Will fast food become out of fashion?

3) More gluten-free foods:  A 15-25% growth in the consumption of gluten-free foods is predicted in the US over the next few years. A major benefit of gluten free diet is improved weight loss and the improvement of digestive health among the many benefits of a gluten-free diet.  What is a gluten-free diet? “It is a diet completely free of ingredients derived from gluten-containing cereals: wheat, barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent. “

I think that based on the LA Times article, as a nation obsessed with food and simultaneously dealing with an obesity crisis, we could be onto something for this and following years. Home cooking is one of my favorite things. And of course, the benefit of proper nutrition tops my list as well. I’m not as familiar with a gluten-free food diet, but I’ll definitely be reading and writing about it more often.

From this short list, I’m impressed with the trends and hope they continue. If you’d like to see the entire list of its seven items, just click the link above.

Will you be following any of these 2009 trends? Do you think they missed anything on the list?

2009 is right around the corner, and it’s going to be a great year, because

After all, it’s about a healthy lifestyle!

© Iowa Ave

Photo courtesy of erix

Therefore, I discovered the hard truth about the point system, which not surprisingly equates to many weighty issues.

For these examples, I’ll be referencing the point system Mark came up with for this challenge:

If you take at my statistics:

1 workout = +15 points, but 1 piece of cake = -15 points. As I pondered this unfortunate equanimity, my first reaction was, “Hey, that’s not fair.” Upon further introspection I realized that:

1 average 20 minute workout (at least for me) = 213 calories expended

And

1 average piece of cake (even without the frosting) = 245 calories ingested

 The bottom line:

20 minutes worth of a workout will be erased with one piece of cake.

Here’s another example: 

If I drink 3 glasses of water in a day (which isn’t really too hard) = +6 points, but, eating one cookie, which = -5 points, just dropped my gain to 1 lousy point.

For the rest of this month, I’m swearing off sweets. Yes, you heard it here. The Queen of Sweet Tooth won’t be having anymore for at least the next 3 weeks. I have zero intention of continuing to lose my workout gains from a lack of willpower for cake.

What about you? Are your workouts being eaten up by sweets?

I’m going to find out how much more weight I lose just by giving up sweets. I know the holidays aren’t the best time to start a new personal healthy initiative, but there’s no time like the present, to shine now, because

After all, it’s about a healthy lifestyle!

© Iowa Avenue

Photo courtesy of jslander

Oprah, not unlike so many other millions of people, lost a substantial amount of weight, but failed to keep it off.

“When it comes to maintaining my health I didn’t just fall off the wagon. I let the wagon fall on me,” the chairwoman of Harpo Inc. writes. “I didn’t follow my own fundamental rule of taking care of self first.”

Studies indicate that the percentage of people who gain back some or all of the weight they lost between 65% to 95%.

Diana, the registered dietitian, who overseas both Weight1Minute and Iowa Avenue, started a discussion entitled, What advice would you give Oprah regarding her weight gain?, so that, as a community for people to band together for mutual support and motivation, to help Oprah and others, who need suggestions about how to lose and keep our weight off. Or as Oprah state–to stop the wagon from faling on ourselves.

In the discussion, What advice would you give Oprah regarding her weight gain?, Iowa Avenue members offered several suggestions, so I’d like to feature a few of them for today’s Thursday Thirteen:

1. So, it’s time to push the wagon off herself and get moving again.

2. How funny you should ask–I just posted about this: http://www.peacewithcake.com

3. I would suggest she jump on the Hundred Push Ups bandwagon

4. I feel for her!

5. I say “take it one step at a time”.

6. I would like to tell Oprah to stop being such a spoiled brat, order the Total Gym and go for it!

7. I admire and respect Oprah but someone needs to get a little tough love with her on this subject.

8. My advice would be to keep a food diary.

9. She gets too cocky when she does something, the superlative attitude.

10. To take care of your health, hire some holistic nutritionists to keep you on track.

11. She needs to start putting herself first instead of everything else.

12. Go for it Oprah!!! You can do it!

13. I feel sorry for her but probably she was too busy taking care of her big business without having time to cook or eat healthy.

Support can come from many different sources, so if you’re out there Oprah, please take a look at these. I hope they’re helpful for not only you but everybody, because

After all, it’s about a healthy lifestyle!

© Iowa Avenue