If stretching felt so great as a newborn, why aren't we doing it now?

Stretching, in its most basic form, is a natural and instinctive activity; it is performed by many animals including humans. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas. (Wikipedia)

Just Keep Swimming!

No shortcuts!

You may have noticed that I did not post on Monday.  Sorry.  Now let me ask you,  did you work out?  Or did you take a short cut? 

There is no quick solution to getting in shape or for weight loss,  it takes work and dedication.  When I ran in college,  I was always tempted to shorten a workout or "go easy" when the coach wasn't around.  That type of thinking or work ethic  will only hurt you.  If you have to do it alone sometimes,  just remember short cuts are like a bad hair cut they don't benefit anyone and will only hurt you!

If your going to take the time to do a workout make it count!

Take a walk!

There are many fun places to walk near our neighborhood. 

Walk to the water tower!

Walk around Spring Lake!

Take a hike up the canyon - unless there is still too much snow.

Go to Payson and walk the Gold Medal Mile near the high school.

Have Fun!

Try to find ways to make your workouts fun!!  Here are a few ideas to have fun with your walking program.  Exercise doesn't seem like work when you make it fun - especially with your kids.

Go on a Penny walk - take a penny on the walk with you and at every intersection flip the penny.  If the penny lands on heads turn right.  If the penny lands on tails turn left.  This is one of our favorite walks to do with the kids.

Play follow the leader -  when you take a walk with others - like your family.  Take turns playing follow the leader.

Circuit Hills - find a series of 8-10 hills in the neighbor hood, work the hill hard and rest during your walk to the next hill you have chosen on your circuit. 

Stop and do crunches or pushups every 5 minutes on your walk. 

Play Yo - On a walk with your family, walk in a line starting from youngest to oldest.  The person in the back of the line yells "YO" and makes it to the front of the line as fast as possible - either walking or jogging.  Now someone new is in the back of the line.  Start over - make sure everyone gets a turn several times.

Go to the Track - Take your walk to the track and walk the straights fast and walk the curves slower.  Maybe a good time to try jogging.

                                Try to walk on the line around the track for a few laps - kids like this.

Just have fun!

                               

Spring Break

We are going to have fun this week.  Sorry no new Step this week.  Just keep moving, and if it is nice weather try to spend some time outdoors. 

Warning, Warning, Warning,  stay away from your kids easter candy!!!

Remember,  there is nothing to fear but fear itself........and bears.

We'll be back next week!

You better be running!

This is one of my favorite quotes that I have always tried to live my life by.   I hope it inspires you as well.

Every morning in Africa, a Gazelle wakes up.  

It knows it must run faster than the fastest lion or it will be killed....

Every morning a lion wakes up.  It knows it must outrun the slowest gazelle or it will starve to death.  It doesn't matter whether you are a lion or gazelle....When the sun comes up you better be running.

H2O

Your body is made of approximately 65-75% water, depending upon your size. Your body needs water especially when you are exercising. Dehydration can cause your body to overheat as well as cause fatigue and diminish your ability to recover properly.

How much water should I drink?

A good goal is to drink 1/2 your body weight (measured in lbs.) of water (measured in ounces) per day.

Example: If you weigh 150 lbs., then try to drink 75oz. of water per day.

Is it hard for you to drink enough water?

Try using a straw or use a water bottle with oz. marked on it. Add a little fresh lemon or lime.

Are you a big soda drinker?

If you are a big soda drinker, your challenge for the week is to drink water instead of soda. Your body will thank you. NO SODA THIS WEEK!

Did you know that you can refill an 8 oz. glass of water approximately 15,000 times for the same cost as a six pack of soda pop. And, water has no sugar or caffeine.

You can do it!

Watch this video.  If a 9 year old girl can train and complete a triathlon for a greater purpose, we can prepare for and complete our trek for a greater purpose.

Weekly Snacks

Each week following one of our STEPS we will also post a “Fit Snack". Just like a food snack that helps you make it through the day until your next meal - a "fit snack" will be posted sometime midweek to help keep you going until the next STEP.
These snacks may include new exercises to try, nutritional tidbits, motivational thoughts or just fun stuff to make you laugh.

Here is your first snack:

Start implementing easy lifestyle changes to get your body and mind prepped

- Kind of a pre-exercise warm-up.

Walk to the mailbox this week instead of driving.

When you go to the store, park at the back of the parking lot to increase your # of steps taken each day.

Take the stairs instead of the elevator.