Beginner Walking WorkoutsA 12-Week Program that Builds Endurance-- By Jen Mueller & Nicole Nichols, Fitness ExpertsSparkPeople advertisers help keep the site free! Learn more Getting Started Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!
Beginner Walking Program
An Explanation of Using the RPE Method to Measure Intensity Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.
An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard." The guidelines given for this specific workout program are for beginners and therefore reflect a somewhat lower intensity level. |
Monday, October 25, 2010
walking program......who wants to take a walk with me?
I just stumbled on this on sparkpeople.com and thought it could be useful. im trying to walk more and maybe one of you readers would want to join me in the beginners program? sorry about the add but i cut and paste it
exercise of the day calf stretch - easy enough right
 | Starting PositionThis exercise is done in a standing position. You will begin with feet shoulder width apart.ActionStep forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds.Special InstructionsTo keep balance and really get the best stretch possible, clasp your hands and place them over the top of your front thigh. You may also use one hand on a chair or wall to help your balance as well. |
Friday, October 22, 2010
found this on http://recipes.sparkpeople.com/home.asp
25 Cheap Foods that are Good for You!
Get BIG Nutrition for Less Dough
-- By Stepfanie Romine, Staff Writer
Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but they're so much pricier than Ramen noodles, frozen pizzas and bottles of soda!
Sure, some healthful foods are more expensive, but the same rules of smart shopping apply: Price compare, be flexible about brands and choose larger sizes to save money per serving.
To help make your next shopping trip a breeze, but we've scanned the shelves and roamed the aisles to find 25 foods that are nutritious and affordable. (Prices from Safeway.com, March 2009, Greater Philadelphia area. These prices will vary according to location.)
Protein
1. Canned salmon: $2.89 for 14.75 ounces (59 cents per serving)Get your Omega-3's for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.
2. Chicken breasts: $3.49 per pound (87 cents per serving)
Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.
3. Natural peanut butter: $3.39 for 16 ounces (42 cents per serving)
Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
4. Canned beans: 84 cents for 15 ounces (22 cents per serving)
Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you're not a fan of kidneys or pintos. Drain, rinse, and blend with lemon juice, garlic, cumin and a bit of vegetable broth for a quick dip.
5. Eggs: $1.99 for a dozen large (17 cents per serving)
Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you've got a great omelet.
6. Dried lentils: 79 cents per pound (20 cents per serving)
Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.
7. Almonds: $3.99 for 9 ounces (44 cents per serving)
Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop a few raw ones and throw them on yogurt.
Fruits
8. Frozen fruit and berries: $2.99-$5.99 per pound (75 cents-$1.50 per serving)Throw some in the blender with milk or yogurt for a healthy treat. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads.
9. Apples: 68 cents each
They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.
10. Bananas: 35 cents each
Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.
11. Grapes: $2.99 per pound (75 cents per serving)
Freeze grapes for a low-calorie dessert or snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help heart health.
Vegetables
12. Romaine lettuce or other hearty lettuce: $1.99 per head (66 cents per serving)Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.
13. Carrots: $2.79 for 3 pounds (23 cents per serving)
Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter or low-fat dressings.
14. Frozen spinach: $2 for 16 ounces (50 cents per serving)
Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.
15. Canned tomatoes: $1 for 14.5 ounces (28 cents per serving)
Choose low-sodium varieties and throw a can in pasta sauces and chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You'll get a dose of vitamins A, B and C and lycopene, an antioxidant known to prevent cancer.
16. Garlic: 50 cents per head (5 cents per serving)
Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.
17. Sweet potatoes: $1.49 per pound (37 cents per serving)
Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them--you'll forget about those other, paler potatoes.
18. Onions: 97 cents each (32 cents per serving)
Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli: $2.49 per pound (63 cents per serving)
Broccoli is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. Broccoli is a superstar in the nutrition world.
Whole grains
20. Whole-grain pasta: $1.50 for 13.25 ounces (45 cents per serving)With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.
21. Popcorn kernels: $2.39 for 32 ounces (30 cents per serving)
Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.
22. Brown rice: $1.49 for 16 ounces (19 cents per serving)
Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and five grams of fat (and some money) per serving.
23. Oats: $3.19 for 42 ounces (15 cents per serving)
Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.
Dairy
24. Quarts of low- or fat-free yogurt: $2.49 for 32 ounces (47 cents per serving)Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories by not buying fancy single-serve yogurts.
25. Gallon of skim milk: $3.04 (19 cents per serving)
It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce glass with a piece of fruit or a granola bar for a filling snack.
(Prices from Safeway.com, March 2009, Greater Philadelphia area)
new
new layout
new start
new ideas
new me?
I have seen, although i was pretty gungho, i lost my momentum
I admit with my twitter followers list going from 1 to 200 in the matter of 48 hours i felt like i had something to prove
I tried to prove something with not having the knowledge to follow through
the road to hell is paved with good intentions
well i have good intentions and now i am trying to do my research, try a new approach
I am trying to do my homework
I openly admit i have no idea about, well, much about anything at all lol
Baby steps i guess. I have been looking at a cook book that i picked up in a thrift store. It's called "Eat Well Feel Well" Now bear in mind it is a "specific carbohydrate diet" to help manage such conditions as IBS, Crohn's Disease, Colitus and other digestive conditions. Some of the information is useful in every day healthy eating.
Helpful info:
Sneaky ingredients to look for and try to avoid "these are some of the most common ingredients found in packaged food that you need to avoid. they are either multiple chain sugars or starches that feed bad bacteria in the gut. to find out more go to www.breakingtheviciouscyle.info"
DISCLAIMER I HAVE NEVER BEEN TO THE ABOVE WEB PAGE I WAS JUST QUOTING THE COOK BOOK
AVOID:
cellulous
FOS (fructooligosaccharides)
kudzo, slippery elm and arrowroot
locust bean gum, guar gum, xantham gum, carrageenan
maltodextrin
pectin
potato starch
sorbitol, mannitol, and xylitol
soy flour
soy sauce (damn i love this one)
sucrose, fructose and evaporated cane juice
I also thought this was helpful too when buying spices its better to go fresh or ground
"beware of spice blends or mixes which can have sugar as a hidden ingredient"
ok well im off to go take a walk its cold out and i suspect it will get me moving a little quicker
*chubbychick
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