This week's challenge:  10 more minutes. 

Whatever you've been doing....or not doing...just give it 10 more minutes. 

We all know that we've hit the snooze button lots of times in the mornings...we want just 10 more minutes.

This week think in terms of what your body wants...what it needs.

Give it 10 more minutes of exercise every day.  If you weren't walking or exercising at all then get out there and walk for 10 minutes every day this week.

If you've been walking 20 minutes each day then make it 30 just this week. 

See how you feel. 

I think you'll be suprised at how good a little bit can feel.

more. LIFE.

a new challenge.

I love Move it Monday.  I want it to challenge you...make you feel like you have others rooting for you...and be a place that can be whatever you need it to be...

We'll have contests ocassionally...sporadically...what I'd like is for each of you to feel motivated to live your healthiest life.  And I'm hoping that this weekly place helps you to do just that.

We've been having contests and I've decided I'd like to try a new format.

Each week there will be a challenge.  You can take it...or leave it.  I'm hoping you'll take it.

And I'm hoping your life will be happier and healthier.

This week's challenge:  

Spend one less hour each day on your computer or in front of the TV.

Here are some ideas that you can replace that time with...

Learn a new sport

Take your pet for a walk

Do yard work

Take a walk

Work on a project around the house

Paint a room

Learn Tai Chi

Do a yoga series

Plant a garden

Play with your kids

Start a game of street hockey

Sit out on your porch and enjoy the blue sky

Do an act of kindness for someone

Go on a bike ride

Have fun!  Get outside.

breathe. LIFE.

keep it up.

From the looks of our last contest...the weather really got to you.  Many of you thought when it was messy outside it was a great reason to not get out and move it.

I've had the same problem at little bit.  It's easy to talk myself out of becoming a human sponge soaking up rain until I can make my own pond when I come back in the house from the amount of precipitation that drips off of me and my clothing.

Today was one such day.  I decided I was going to do an arm workout even though the hour at the trail was going to make me as full of rain as a one of the dark clouds in the sky.  That felt like something.  At least it WAS something.  Better than nothing. Right?

So what I'm saying is do something.  Get off  your hiney and stop being a couch potato or computer potato or whatever you're doing that's keeping you from working out.

Here are some tips for exercising on a rainy day from here:

1. Step1

   Pay attention to the most important layer - the one closest to your body. Choose jog bras and underwear made with polypropylene, Dri-FIT, CoolMax or Gore-Tex fabrics, which wick water and sweat away from your skin.

2. Step2

   Select clothing containing breathable fabrics to keep you dry and warm for your second layer - tights and tops - as well.

3. Step3

   Choose a wind- and water-resistant jacket or vest for an outer layer, but avoid wearing a waterproof rain slicker, which will trap moisture and heat on the inside.

4. Step4

   Go for an outer layer that's lightly colored or has reflective strips for added visibility, since running in the rain often means darker conditions.

5. Step5

   Choose layered socks that contain the same moisture-transporting properties mentioned above.

6. Step6

   Choose shoes with good traction, cushioning and, above all, waterproofing. You can buy shoes that are already waterproofed, or you can waterproof them yourself.

7. Step7

   Look for the same breathable fabrics for your gloves and hat. Some exercisers prefer a hat with a bill (such as a baseball cap) to help keep the rain out of their eyes. Depending on the temperature, this can be a good option.

8. Step8

   If you have to wait outside before the start of a race, a big trash bag with armholes cut out can help you stay dry before you exercise. Be sure to remove it once you begin.

Winner of April's contest:

Leann!  Way to go Leann!  Her number was generated by random.org.  She wins Uno by Lauren Clark.

fit. LIFE.

I eat that much?

So...I thought I really didn't need it.  I'm not eating that much, right? 

I'm pretty much eating just what I used to eat.  Really.

...plus another 2000 calories! holy cow!

This morning I decided to start really keeping track of what I was eating.  I went back to my long since forgotten thedailyplate.com account and decided to log in again and see what is was going to tell me.

I thought sure I'd confim what I already knew...I'm not eating that much...I'm pretty close in my eating to what I was eating when I lost weight.  I'm not sure how a mind chews that up and makes it look just how you want it too...but that's what it does.  I was convinced that I was only eating a little too much every now and then.

Truth be told...I'm eating too many calories by noon. For real. 

What I love about mydailyplate.com is that you can put in what your age, height, and weight is and how many pounds each week you want to lose, and what kind of activity level you do each day.  It then calculates how many calories you should be eating each day to achieve your goal.  If you exercise then you get to eat more calories.  I love trying to beat it.  And it's a good reminder to drink water through out the day.

Go check it out.

daily. LIFE.

a dozen ways.

I found this great little article here:  A Dozen Ways To Improve Your Walking Workouts

I think a lot of us walk, some of us run, and some of us do a little of both.  This week, here are some tips for the walkers out there....

A Dozen Ways to Improve Your Walking Workouts

• Try to walk briskly for at least half an hour every day, or one hour four times a week. I

•Make an effort to walk as much as possible. Skip elevators and escalators and take the stairs. 

• Another approach: get a pedometer and see how many steps you take a day. To start... aim for 3,000.

• If you want to go faster, instead of taking longer steps, take faster steps. Lengthening your stride can increase strain on your feet and legs.

• Swing your arms. 

• Add some interval training. For example, speed up for a minute or two every five minutes. Or alternate one fast mile with two slower miles.

• Choose varied terrains. Walking on grass or gravel burns more calories than walking on a track. 

• Walk up and down hills to build strength and stamina and burn more calories. 

• Try a walking stick or poles. This is like cross-country skiing without the skis. 

• Use hand weights, but carefully. 

• Try backward walking for a change of pace. 

• Choose the right shoes. Avoid stiff-soled shoes that don't bend. 

To see the whole article, click here:  A Dozen Ways To Improve Your Walking Workouts

walking. LIFE.