How to Walk Off the Pounds Faster

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Want to lose more weight while walking moms?  Try the following:

1.  Pump up the speed. Start the first few minutes at a comfortable pace. Then step it up, like how fast you would walk if you were 15 minutes late for an appointment. Step it up again and walk as fast as you can. When you can’t sustain that speed any longer, drop it down to a slower pace, and then ramp back up again.

2.  Practice good posture. Stand up straight with your eyes forward, not looking down. Keep your chin up to reduce strain on your neck and back. Suck in your stomach with your shoulders slightly back. Bend your arms at the elbow 90 degrees. Keep your elbows close to your body (not out like wings) and pump your arms up and down as you walk. You don’t have to pump your arms high in the air; this doesn’t do much for you except attract attention.

3.  Add circuit training. Walk for 5 minutes and then do 1 minute of something different: jumping jacks, squats, push-ups, sit-ups, or tricep dips on a park bench. There are lots of possibilities! If you feel self conscious about doing these things in public, then run for 1 minute. After your 1 minute push, return to walking for 5 minutes, then push again for 1 minute.

4.  Make it a race. Walk a particular route and time yourself. Next time you do the same walk, try to beat your time by 30 seconds. Keep doing this until you shave minutes off your original time. When you reach a certain goal, reward yourself with a new workout shirt, movie, or manicure.

5.  Do your route backwards. Sometimes you just need a fresh perspective for some inspiration. Walk the opposite direction than you normally do and take in the different scenery. You’ll also hit the hills at different times if the terrain is sloped.

Today’s Action Step: What is one thing you will do to take your walking to the next level?

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New Year’s Resolution Check Up

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How are you doing with your New Year’s resolution? Chances are, your goals have something to do with losing your baby weight, eating healthier and exercising more in 2008. Here are a few questions to get you going again if you’re starting to lose steam (or if you lost it by the first week of January):

Is losing weight important to you?

Why is it important to you?

Do you have specific action steps written down about your goal weight? How successful have you been so far?

Do you have someone to hold you accountable? If not, who will you ask?

What do you need to do differently to lose your goal weight by a reasonable date?

Hot Tip Moms: Tap into a constant source of motivation to keep your dreams from dying. Make a collage with pictures of your goals or write out a list and post it in your bathroom. Ask a friend to keep you accountable twice a month to your weight loss goals by asking how you are doing.

Bring Your Lunch to Work and Lose Weight

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If you work outside the home, you have one temptation everyday to overcome. To go out to eat for lunch. When you go to a restaurant, chances are you’ll eat a 1,000+ calorie meal. Not the best thing to do if you want to lose weight. Fast food? Well, even the healthy options aren’t the best. Instead, make it a habit to bring your lunch.

Yes, it takes more effort to prepare a lunch, but you will not only lose inches, you will save money. Also, when you pack your lunch, you have control over what you eat. When the food in your bag is gone, it’s time to stop eating. It’s that simple. You have total control about how many calories you are consuming and you don’t leave it to chance.

When I’m working, here’s a sample of what food I pack:
Apple and cheese
Trail mix
Orange
Peanut butter sandwich on wheat bread
Snap peas

Hot Tip for Moms: Scale back on fast food and going out to restaurants. Make it a habit to prepare a lunch when you’re out so you’re not left with poor nutritional choices when you’re starving at 1:00 pm.

Spice Up Your Marriage with Exercise

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My husband and I are coming up on our anniversary.  He’s my dream come true and I could not be more blessed.  Two thoughts come to mind about love and losing weight. 

1.  If you lose weight, your husband will appreciate it.  Men are highly visual and he does care about your appearance, even though he might never tell you so.  He knows to pick his battles wisely! 

2.  Remember those Kegel exercises for childbirth?  Well, after delivery, it’s great to still do Kegels and get that pelvic floor strong again for future pregnancies, and for your sex life.  Have strong pelvic floor muscles will help you be more sexually responsive and that’s good for a marriage too! 

Hot Tip for Moms:  Do your Kegels.  Check out my website for an articles about Kegels: http://www.losingweightafterbaby.com/article_content.php?id=156

Eat Your Vegetables!

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When I want a snack, I ask myself, would I eat a celery stick or bell pepper?  If the answer is yes, then I really am hungry.  If it’s no, then I just want to enjoy the taste of a yummy snack! 

If you’re serious about losing weight and eating healthy, you will eat more vegetables in the New Year.  This does not come naturally for me.  I would much rather have whole wheat toast, or crackers and hummus.  But I did buy a bag of snap peas to snack on and they actually taste good.

Hot Tip for Moms:  Check out my website http://www.losingweightafterbaby.com  There you’ll find this week’s podcast about the advantages of going green – eating your vegetables that is.   

I’ll Diet…Tomorrow

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It’s something we probably all do.  We promise ourselves we’ll skip snacking on cookies and chips, munching on celery sticks instead.  Of course this revolution of health will happen tomorrow.

Throughout December, we’ve had Christmas cookies around the home and parties to attend as you probably did also.  So for our New Years resolution, our family is cutting out sugar at home for the month of January and eating more vegetables instead.  At about 2:00 pm, I reached for the last rice krispy treat and popped it in my mouth with the thought, “I’ll do better tomorrow.”  Then I realized how procrastination robs of experiencing the best health possbile. 

Hot Tip for Moms:  Instead of saying, “I’ll start eating right tomorrow” when you blow it, think “I’ll eat right for the rest of the day TODAY.”  Start acting TODAY and don’t put off your weight loss any longer!