Today's Walk
40-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.
Health/Recovery Walk
Exercise: Abs
Shin Splints
Muscular pain in your lower legs is typical of people who take up walking, or change their walking form or shoes, or increase their walking speed. Walking is one of the few way ways these muscles get a workout. When the pain comes, slow down till it is bearable. You may need to cut your workout short and slowly build your time up as the muscles strengthen. I have stretches and exercises that can help.
Shin Splints
With Friends Like These
Sometimes our friends and family try to sink our healthy eating plans. They offer us those foods that tempt us the most. Or we go out to dinner and they want everyone to order a dessert or share a fat-laden appetizer or drink lots of alcohol. This is crunch time. If just passing on the food or saying, "No, thanks," doesn't work or elicits a frown, it's time to use assertiveness techniques. "Thanks, that really looks great. But I am doing so well now on my walking and nutrition program that I don't want to trip up. I need your help to keep me moving in the right direction." By asking for their help, you are validating them as a friend and supporter. If they continue in their prodding of you to eat something you would rather avoid, you may need to avoid them for awhile.
How to be Assertive
Assertiveness
When do you need to practice assertiveness? Who keeps tempting you to eat more, exercise less? What will you tell them next time? What situations do you just need to avoid for now?
Discuss
Recipe of the Day
Peanut Butter Bon Bons
A no-bake recipe with stuff from the cupboard, suitable for serving the family, guests, or taking to the potluck. 106 calories, 4 grams protein, 6 grams fat, 10 grams carbohydrate. Exchanges: 3/4 protein, 1/4 bread/carbohydrate, 3/4 fat, 1/4 fruit.
Word of the Day
Shin Splints
Fun
Who Was Your Worst Walking Partner?
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Do you have a diet destroyer in the family? Join us in the Walking Forum
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