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Got this in my inbox because I'm part of the KP Run/Walk. Just thought I'll share them here

What is cross training?
Cross training is an alternative exercise to running or walking. Running and walking can put stress on the calf, hamstring and the Achilles tendon. Although a little stress is good because it strengthens the muscle, cross training allows the muscle time to recover. Good cross training exercises include rowing, swimming and upper body weight training. Try not to do activities that will overly tire the muscles, like stair machines, step aerobics, lower body weight training, power walking and spinning classes.

Should I stretch before a run or walk?
There are essentially two schools of thought about stretching. Some experts say yes, some experts say no. Many injuries are caused by improper stretching - meaning stretching outside your range of motion. If you choose to stretch, be careful not to over extend your muscles. A three-minute walk before picking up the pace at the beginning of a walk or run, and then slowing the pace at the end of a run for a cool down works very well.

I'm cramped for time. How can I find time to exercise?
To maintain your progress, you need to work out at least every other day. If you are cramped for time, try to just exercise in five minute increments. Try a short walk in the morning and a short walk in the evening. Take a break from your computer and walk around the building. If you walk five minutes one day, you'll walk 10 minutes most days.

From REMEDY magazine

Just wanted to share something I found interesting in the Fall 2009 issue of REMEDY magazine on page 7

Do Workouts really work?

You leave the gym after an hour on the stationary bike, confident that you'll be burning off extra calories all day.

Well, maybe not.

Research shows that eating as little as 240 calories of carbohydrates during the hour before exercise can reduce fat-burning during exercise, and the boost in fat-burning during exercise can be stuymied up for up to six hours after eating a meal.

The study in Exercise and Sport Sciences Reviews states, "Exercise of an hour or less has little impact on 24-hour fat oxidation." Edward Melanson, Ph.D., a resarcher at the University of Colorado Health Scineces Center in Denver, explains: "It's not that exercise doesn't burn fat, it's just that we replace the calories."

This shouldn't discourage people from exercise, he says, but should help them be realistic about "calories in, calories out."

Sketchers Shape Ups

Since I needed a new shoes anyways, I finally gave in and bought the Sketchers Shape Ups. You're suppose to change out your shoes once or twice a year depending on how much you wear them out.

I always wanted them anyways. I'm not a runner. I'm a walker. I can walk for miles.

Will have to take a picture with me wearing them.

I simply love them...

I always loved Sketchers but these shoes are to promote weight loss. I read so many positive reviews so had to try it myself.

Since I take my walks at work, I put them on and wow, I can feel it!!!

Bought the black ones too...I ain't gonna lie, a bit pricey but you pay for what you get sometimes, huh? I even got a dvd of how -to-walk-with-the-shoe with my purchase.

Getting older means harder to lose weight

So I was having a discussion with Lily about people who we knew from high school. We both went to the same high school and re-connected with a lot of people via FaceBook. Some people were stick-skinny back in the days and now, we don't recognize them anymore.

It is the weight gain.

We talked about how a few people we know blame being "busy" contributed to their weight gain. So now, they are having a hard time losing weight and having health issues.

For me, I know I need to lose weight. However, I haven't gotten to a point where it's affecting me so much that I can't work out. Some people just don't wanna work out. Know what I mean?

Each and everyone of us are all busy. For whatever reasons that we will have. School, family, kids, etc.

What about the ones who don't have kids? What is their excuse? It's just that they don't make the effort to take care of themselves.

Some people wait until they are diagnosed with a condition before they attempt to be healthy.

One of my ex-coworkers had cancer in her throat. She stopped smoking after that. I wonder why?

I know it's easier said than done. I'm not saying it will be easy. However, if you want a change, do it. Just don't say you want to change. Action speaks louder than words.

This other ex-coworkers of mine is very overweight, now he's so overweight that he wants Gastric Bypass Surgery. This isn't an easy situation. I mean, some people think that having that surgery will help them lose weight. Yes, it does. But you have to change your eating habits. If you go right back to where you were, you will gain all that weight back again.

We make time for what we want to do in life. Simple as that. I am tired of feeling sorry for others. Especially those who do nothing to better themselves but make excuses for why they are in their situations.

Left side of my leg is shorter and bigger than my right leg!!

No kidding!!!

Okay, this is going to sound crazy but it's true.

I always knew my left leg is shorter than my right leg because whenever I wear pants, I always have to pull up my left pants side.

Last week I went to Hobby Lobby to buy a measuring tape (only 99 cents, these are the one used for clothing and body) and keep it in my purse. But I just measured myself just now and my left leg - the thigh, calf, ankle is 1/2 inch bigger than my right side.

Funny!! I know but very true.

I decided to finally measure myself to see if any inches come off instead of only relying on the scale. Don't get me wrong, I still am going to weight myself daily, just going to take an extra step to measure myself too.

Favorite magazine at the moment

It used to be SELF.



Don't get me wrong....I still love SELF...but I'm a woman in my 30s now. A lot of the articles are targeted for younger females.

Not my body shape. Women's body shape changes after children.

I discovered Woman's Health. OMFG, I absolutely love it!!



I love me some information on being fit and healthy, adding a bit of glamour.

Debating on subscribing now since I suppose to be saving. Gotta go to the local library soon!! I did buy two issues of the mag when I was in Miami.

Convo earlier when I was walking at work

This is one convo that happened today. It isn't the first time; it won't be the last time either.

*Co-worker - just someone who works at the same company. Doesn't actually mean in same department or area under same manager.

*Nicki - me, the blogger, the poster.

Co-worker - Next time you go walking, let me know.

Nicki - I just go whenever I can.

Co-worker - But let me know next time so I could walk with you.

Nicki - (thinking to myself so I won't offend him/her. If you really want to then you could have done it already.) I'll see if I remember.

Co-worker - How many often do you walk?

Nicki - twice a day.

Co-worker - How long have you been walking?

Nicki - I'm not sure. Maybe a year or so.

Co-worker - do you walk twice a day, every day?

Nicki - 99.9% of the time, yes, I do.

Co-worker - when don't you?

Nicki - when I'm in meetings, but I keep a track of when, what time, how many times I walk. But I try my best to make time for it.

Co-worker - even when it rains?

Nicki - yes

Co-worker - I want to lose ___ (fill in the blank) lbs. I see you've been walking and looking better. Next time, let me know when you go walking.

Nicki - Walking alone doesn't help you lose all the weight. You have to do more than that, such as eating healthy as well. (I know I avoided giving the answer to when I go walking again)

Co-worker - Come get me when you go walking next time.

Nicki - okay (please, I'm not)

Besides, walking is **not** the *only* workout I do. It's just that lots of people at work know me as the girl who walks outside.

You can not rely on others to help yourself. Sure, it helps if there is some motivation. However, in the end, it's all up to you. Only you.

Just because you lost the weight when you reach your goal, you can not quit. You have to continue.

Exercise is only a small amount of weight loss. Eating healthy is the biggest amount.