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' "It is better to take many small steps in the right direction than to male a great leap forward only to stumble backward"'

Old Chinese Proverb

This week's topic is for all of you who say "you don't have time to exercise", "you can't afford a gym membership", or "you're too busy" . Here is an exercise that most of us can do more of and it can have a huge impact on your health -- its walking ! This week I will show you how to sneak more activity into your daily routine and have fun while doing it. Maybe this is the magic bullet that we've all been looking for !

Enjoy the newsletter and have a blessed week!

Cathy Morenzie


Feature Article:10,000 Steps per Day

When most of us decide to start a fitness program, full of enthusiasm and energy, we tend to want to take a dramatic step such as joining an expensive health club or training for a marathon -- walking just isn't sexy, is it? However, it ranks as arguably the best form of exercise because almost everyone can walk, it doesn't require expensive equipment (well O.K., there's the shoes!), it can be done at any time, at any intensity and there are amazing health benefits. We all need to retreat from the real world from time to time – to take time for ourselves, get away from the daily pressures. Walking can heal the troubled mind and restore the spirit; how can you not feel good about the world and yourself on a sunny day walking in the park surrounded by lush green trees and grass with the scent of lilac in the air?

10,000 steps may seem like an unreachable goal. How far is 10,000 steps anyway? If you were to walk one mile, you would be walking just over 2,000 steps as an average person's stride length is approximately 2.5 feet long. Therefore it would take you just over 5 miles to get in your 10,000 steps.

A person living a sedentary lifestyle averages 1,000 to 3,000 steps a day. You’re probably wondering how you would be able to keep track of your steps, seeing how counting to 10,000 is unrealistic! Wearing a device called a pedometer is an easy way to track your steps each day. Start by wearing it every day for one week. When you get up in the morning put it on and wear it until bed time. You should keep a log or notebook to record your daily steps so that by the end of the week you will know your average daily steps. It is not only a good idea to record your daily steps, but also how you feel, how your body is improving and other changes you are making in improving your health. You might be surprised how many (or how few) steps you get in each day.

If you are struggling to think of ways in which you can increase your daily steps, here are some ideas:

  • Get off a few stops earlier on the bus or train to walk to your destination
  • Plan a “date night” with your spouse, children or friends to have a daily or weekly walk together.
  • Use you lunch or breaks to go for a walk
  • If you have a child in a stroller – take them out for a nice stroll
  • Walk the dog – or offer to walk someone else’s
  • Whenever possible, use the stairs instead of the elevator
  • When you go shopping, park further from the entrance then finding a spot up close
  • Walk to the store instead of driving
  • Instead of doing business over a coffee, do it over a walk
  • Get up to change the channel instead of using the remote
  • Window shop – but leave that credit card at home!!

Whatever the activity you do to try and increase your daily steps, just try to make it fun and enjoyable. Bring a friend along, listen to your walkman or i-pod and just enjoy the upcoming warm weather that is coming our way!


Nutrition Tip of the Week:And That's the Whey it is.

Not getting enough protein in your diet? Try whey protein. Whey is formed when the curds separate from the milk or cream. When dried and powdered it becomes known whey protein. In its purest form, it contains little to no fat, lactose or cholesterol.

Whey protein isolate, in its purest form, is an excellent source of the essential amino acids which are the building blocks for healthy muscles, skin, nails and other body tissue.

If you have difficulty in finding the time to eat right or have other dietary concerns such as protein needs in a vegetarian diet, will find whey an excellent supplement. Visit the Isagenix website for one of the best protein supplements available on the market


Exercise of the Week

Exercise Description:

Double Leg Raise

Muscles Worked

core

Instructions:

Instructions:
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.


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