Walking Can Burn Calories Too

If you enjoy walking, then why no incorporate it into part of your fitness routine. You can add a few

simple toning exercises to get an awesome cardio work and tone up, out while doing something you

enjoy. Try following this plan below.

Introducing The Power Walk

A power walk is simply walking very fast. It’s at a point just below jogging.

If you’re not into running but you like walking, then this is a great exercise to incorporate into your

routine. It’s also good if you’re unable to engage in high impact exercises due to injury, pregnancy or

if you’re just getting started with fitness and see it as a stepping stone to jogging.

It’s also great if you have a favourite walking track that you like for the scenery – you can still take it

all in!

Do It Right

Power walking is simple to do but you should try and get the technique right. These tips should help


  • Keep your arms bent at the elbow at a 90 degree angle.
  • Drive your arms back and forth at the same speed as your stride. Try to make sure you keep your
  • arms bent at the 90 degree angle.
  • Keep your strides normal. Don’t fall into the temptation to do long strides. Focus on pushing yourself
  • forward with each step.
  • Keep your back straight and try to keep your abs tight.
  • As with any exercise, do some pre and post stretching.

Try These Power Walks

Once you have done your pre walking stretches, try out some of these routines as follows:

  • 10 minutes of light power walk variations.
  • 30 seconds of stretching
  • Repeat the same 10 power walk variations
  • 30 seconds of stretching,
  • 10 minutes of advanced power walk variations.
  • 5 minutes stroll and some stretching to cool down.

If you don’t feel you can do 10 minutes of the advanced routine, try 5 minutes of advances and 5

minutes of light and build up to it. As your fitness levels improve, you can focus more on the

advanced routines.

Light Power Walk Routines

  • Long strides With Swinging Arms
  • Swinging your arms adds an extra element of cardio elevating your heart rate. It’s also good
  • for the flexibility of your shoulders.
  • Start this routine at a slow pace with a long, over-reaching stride, swinging your arms in a
  • rhythmic motion back and forth. As your right heel strikes the ground, your left arm should
  • be straight up overhead; and same with the other side.

The Lunge Walk

The lunge stride is a great power walk targeting your glutes, quads and hamstrings.

If you have done lunges before, you should be familiar with this routine, the only difference

is that you’re moving forward instead of being stationary.

Place your hands on your hips and lunge forward with either your left or right foot. Keep a

straight back and lower your opposing knee toward the floor and hold for a second. Then step

forward with your other foot and repeat the same sequence.

Leg Lifter With Chest Opener Stretch

This routine is great as it challenges your balance. This means that you’re working your core

muscles. Lifting a leg out to the side also targets your hips and glutes.

Place both hands in front of your chest, palms facing each other. Step forward with either

your left or right leg and lift your opposing leg out to your side approximately 4” off the

floor. As your leg goes out to the side, open up your arms wide and, as you lower your leg,

bring your arms back to the starting position.

Repeat the same movement on the opposite side.

Advanced Power Walk Routines

The Sprinter Walk

This routine involves fast movement that will increase your heart rate while also working on

strengthening your calf muscles.

Come up onto the balls of your feet and walk in a marching action. Without letting your heels

touch the ground, move your legs as fast as you can and drive your arms at the same speed.

The High Knee Skip

This power walk requires you to maintain your balance and so is great for the core. Your arm

movements will also work your shoulders and your upper back.

Step forward with either your left or right foot. As you do so, transfer your body weight from

your heel to the ball of your foot. As your body weight transfers to the ball of your foot, push

your body weight upward, driving your opposing knee up, like a one legged vertical hop!

Step forward with your other foot and repeat the motion

At the same time, your arms should be bent at a 90-degree angle at the elbow and “squeeze”

opposite arm to opposite knee drive.


Try our all these routines and experiment with incorporating them into your walking routine.

Go at your own pace and move up to the more advanced routines as you feel you’re able. More ideas here.

You’ll be amazed at how they will help with your fitness goals!

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What to drink with your meals?

What to drink with your meals?

Do you have a drink with your meal each night?

What do you prefer to drink?

A wine, beer or soft drink is often a good match with many evening meals. However, while these taste great and add to the meal they also add extra calories to the meal.

Have you noticed that certain drinks link with certain foods? Does a coffee make you crave a doughnut? Does a glass of milk make you crave cookies? We all know beers on a night out need to be followed by a greasy burger!

Well, sadly, research shows that these connections are strong and we do crave these unhealthy choices together. Water goes well with raw veggies though!

What should we drink?

It is recommended that adults drink 2-3 litres of water per day. This depends on your activity levels and the weather where you live. Start early in the day and have water on hand all through the day. Keep a water bottle on your desk for easy access at all times.

At meal times try to drink water and savour the flavour of other drinks after your meal. Sometimes water is all you need. This is especially the case for healthier meals and you will not crave anything else.

It is a good habit for your health and your pocket to drink water alongside meals when eating out. Many meals when you eat out are large portions, cooked in lots of sauces and often higher in calories than if you cooked a similar meal at home. Avoiding alcohol or sugary drinks with meals is a good choice.

When you are socially drinking, try alternating water with other drinks, such as wine or soft drinks.

Planning your drinks for meal times

We often plan our meals but not the drinks to go with it. Try turning this around. Plan a meal to be eaten with water alongside and this will lead you to make healthier choices. Plan a meal with alcohol and you are more likely to cook something with lots of fate. Plan a meal with soft drink and you are likely to add plenty more sugar.


When planning your meals using a meal planner, add a section for drinks too. This will help you increase your water intake and also help you to moderate your soft drink and alcohol consumption. These healthier choices will show in your weight and your health.

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Starting an exercise program

Where do you start? When do you start? What should you do first?

If you have any health concerns or have not exercised in a long time it is always good to check in with your Doctor for a check-up before you start. If you have an injury, long term medical condition or similar there may be specific items you need to attend to with greater detail. For example, if you have had a knee injury and plan to run you may need to do some specific exercises to strengthen and protect your knee before you start training for a marathon.

Day 1:

  • Choose something you like doing – walking, running, Zumba, yoga, pilates. There are so many different things you can do. A google search will help you find activities in your area. (link to app)
  • Find a friend or go alone – some of us are more comfortable to join a group on our own and others need a friend to come along. The important thing os to go, and go often.
  • Just do it
  • Do enough exercise that you feel you have worked out but not so much you will be sore an unable to work out for the rest of the week.

Then what?


  • Build up gradually – there are lots of exercise plans on google or talk to a personal trainer to get a plan for you. If you want to run 10km there are lots of plans to help you get there.
  • Do a mixture of activities that you enjoy – cycling, walking, Zumba, yoga, team sports. There are so many choices, there is something for everyone.
  • Make sure you stretch each day – this helps to keep you flexible which is a key part of healthy aging.
  • Mix up strength exercises and cardio vascular fitness – your body needs both to be strong, and healthy.
  • Enjoy your exercise – put a smile on your face. If you hate it, try something else.
  • Make it a habit, go often. If you need to, add it to your diary as an appointment so you don’t book in other things. Exercise is important too.
  • Don’t make excuses! We are all good at excuses. I’m too tired, it’s too late, I can’t be bothered, I have had a terrible day. These are all actually good reasons to exercise.


How much exercise is enough?

Great question and that depends on your goals. For general health and wellness 30 mins 5 days a week is a good target. This needs to be moderately strenuous – get a bit hot and sweaty but not to the extremes.

However, if your goals are to train for a marathon or iron man contest then you will need to adopt a significantly different plan. Seek expert advice from someone in the field.


Should you exercise alone or in a group?

This is a personal thing. Some people like the motivation of people around them to keep them going while others prefer to work out alone to get some “me time”.


Make a start today, make exercise part of your daily routine. Keep looking for new challenges and activities to keep you fit and healthy.

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High Protein Breakfasts help with weight loss

High Protein Breakfasts help with weight loss

Most people manage to have something for breakfast; however, about 10% of the population still skip breakfast. This 10% is mainly teenagers and young adults. Those who do manage breakfast generally have cereal, toast or bananas. This is hardly a high protein breakfast.

Breakfast is commonly described as the most important meal of the day – breaking the fast from the night. However, for weight loss the contents of breakfast is key to being an effective component in managing weight and supporting weight loss.

Eating a high protein breakfast is proven to provide fullness for longer compared to carbohydrate cereal or toast, high GI breakfasts. By eating a high protein, low GI breakfast you will remain full for longer which reduces your overall calorie count for the day.

Try to eat 35g of high quality protein within a 350 calorie allowance for breakfast. This could include eggs and egg whites, nonfat and low fat dairy products such as milk, cottage cheese, and Greek yogurt. Breakfast could also include lean meats to achieve high protein meals.

Other good sources of protein come in protein powder which can be added to meals to add extra protein. Be careful to check the calorie content of protein powders as these can change dramatically between products.

A few ideas for breakfast:

  • Protein shake made with soy milk and added Greek yogurt
  • 1 cup of low fat cottage cheese, diced hard boiled egg and vegetables all topped with some salt and pepper.
  • Tin of salmon seasoned with some mustard, served with whole meal crackers and sliced tomatoes
  • Whole grain toast topped with turkey breast and some sliced avocado
  • Whipped Greek yogurt with protein powder, chia seeds and fresh fruit
  • Find more ideas here

Explore these breakfasts and add more protein to your breakfasts to help you manage your weight effectively.

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Healthy style of life – Improve your diet

Healthy lifestyle is pursuit of significant number of people especially these days when all you can see is fast food restaurants everywhere.

When you want to make your life healthier you should try to change your diet to more healthier one but also make time for physical activities such as running, swimming or at least walking for at least two and a half hours a week. It will change your life from the roots and you will feel healthier, happier and more satisfied with yourself.


First step in changing your lifestyle is improving your nutrition completely which you must do step by step. If you try to change your lifestyle suddenly it will be a big change that your organism probably won’t be able to accept, that attempt will certainly fail. You can succeed in your attempt only by gradually changing little things such as adding more fruit to your nutrition every day.

You should start improving your diet with baby steps – drink more water than usually and throw out sugary drinks from your nutrition. Also eat more of the fruits and vegetables and if you are able prepare your meals, that way you can watch what you eat.


Besides these there are many suggestions you could use when it comes to improving your diet some of them are:

  1. Eat as much as your body needs. This does not mean you should eat until you get stuffed and can’t eat anymore, on contrary it means you should feel satisfied at the end of your meal not overeaten.
  2. 11225991_10153355480702642_1944405135_nDon’t throw out food you love from your diet just because they have a lot of calories or because they are ‘unhealthy’ in the opinion of ordinary people, they often just think so and don’t know to explain why. For example if you love eating bacon you don’t have to throw it out from your nutrition, instead if you eat 200 calories of bacon for breakfast, reduce the calories for lunch for that much calories and if you still feel hungry you can eat more vegetables.
  3. Breakfast should be the biggest meal of the day. That means that you should eat smaller portions for lunch and dinner. When you want to snack get some fruit or vegetables such as carrots. For some interesting recipes visit ShapeUpWithTracy.com
  4. Think about color and variety of the food you eat. You should eat a rainbow of vegetables and fruits. You can add berry fruit in your cereals and eat fruit instead of the cakes and chocolate for dessert. Green vegetables can supply you with a wide range of vitamins, calcium, magnesium, iron and so on. It is very important for your diet that you eat a lot of greens. Beans are significant because they are rich in calcium as well as milk, yoghurt and cheese.
  5. Reduce the use of salt. Salt is used for improving the taste of your food, but eating too much of it can cause high blood pressure and lead to variety of diseases. Instead of salt you could use garlic, black pepper or curry.

If you apply these tips you will surely be healthier and happier. Enjoy your healthy lifestyle.

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Current conditions for Seattle as of Fri, 04 Mar 2016 8:53 pm PST



High: 48° Low: 41°


Feels like: 49 °F

Barometer: 29.65 in and falling

Humidity: 97%

Visibility: 10 mi

Dewpoint: 41 °F

Wind: 3 mph

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Sunset: 6:00 pm

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