Don't Give Up!!!

Hi Everyone,

Spring is right around the corner and I know everyone out there wants to have that great in shape sculpted body.  You Can Do It!  Get off your booty right now and crank out some sit ups and push ups. 

On my next Blog I will give everyone specific caloric burn rates for multiple sports/activities so everyone can see how much they can burn off before spring break and summer vacation.

Remember to train SMART!!!!

Wellness and Fitness for a Lifetime!,
Jonathan Schauss, MBA, PT, CSCS

Susan G. Komen 3 Day for the Cure - 25 Walking Tips for Better Health

Hi Gals this one is especially for you with the Susan G. Komen 3 Day for the Cure approaching fast.  I thought I would give you a quick list on how to make a walking program lead to better health for the rest of your life.

1. Plan a walking program.

2. Consult your doctor before starting it.

3. Keep a journal of your progress.

4. Gradually increase the time you walk.

5. Aim for 30-6- Minute walks most days of the week.

6. Wear loose clothing.

7. Choose well-fitting shoes with good support and traction.

8. On  cold days, dress in layers so you can shed them if you get too hot.

9. Wear a reflective vest in early morning and at night.

10. When it's hot, wear cotton that lets perspiration evaporate.

11. Put on clean, absorbent socks.

12. Wear a hat and sunglasses.

13. Use a sunscreen with an SPF of at least 15.

14. Choose a safe place to walk.

15. Drink plenty of water beforehand and take water along.

16. If possible, walk with a friend/relative/dog.

17. Stretch out thoroughly first before walking and then after walking.

18. Warm up slowly then increase your pace.

19. After warming up, walk at a brisk pace to increase your heart rate and breathing.

20. If you find yourself breathing too hard as you walk, slow down.

21. Cool down and stretch after walking.

22. Walk after dinner.

23. Stop walking and seek medical care at once if you feel uncomfortable pressure, squeezing or pain in your chest or down the left arm.

24. Walk to reduce stress, increase your energy, strengthen your hear and decrease body fat.

25. Make walking a lifelong habit.

Remember that exercise (walking) should be fun!!! You can wear your iPod with music or download an audio book or talk with your spouse or friend on issues you want to work through in your life.  Exercise will increase blood flow and open up your mind to think through problem solving more clearly and lead to increase resolutions.  Feel free to vary the pace between telephone poles or driveways.  Make the trip fun and enjoy this minimal stress to your joints as you increase your cardiovascular health and strengthen your legs.

Happy walking and we hope to see your at the 3 Day for the Cure in Cleveland July 29th -31st.

"Health and Wellness for a Lifetime"

Jonathan Schauss, MBA, PT, CSCS