Weight Loss Success in No Time

Don't have a lot of time to devote to the gym? Well, the good news is you don't have to!

The way to improve your fitness is to move your body regularly, but that doesn't mean you have to sweat it out pumping iron a couple hours a day.

If you are just starting out then start off slow. Don't try to add an hour of exercise to your routine all at once--chances are you won't keep with it. Instead, commit to 15 minutes a day. In the beginning don't worry about working out hard, just get up and move--and have fun with it! The biggest challenge for most people is making the initial change, so make it an easy change to stick with. You will have MUCH better results if you consistently move your body for 15 minutes every day than you will if you exercise for 2 hours once or twice a week.

If you are already exercising but find that you are running short on time, either you don't have more time to add to your workout, or you need to cut back on the time you currently spend moving, then bump it up just a notch for just a few minutes. You can actually get a better cardio workout in by alternating high intensity (faster speed, steeper incline) with lower intensity (slower pace, level terrain.) You can do this walking in your neighborhood or on any number of machines like treadmills or cross-country ski trainers--and even in the pool (well, you can't adjust the incline but you can alternate your speed and you can add fins or hand paddles to work different muscles.) 20 minutes will actually give you a really good work out!

In just 15-20 minutes a day you can actually make a big difference in your health and you will start to see results in your fitness level and your weight loss success! And, as the saying goes, nothing breeds success like success!

Treat Depression for Weight Loss Success

If you've ever been depressed then you probably have seen your weight change dramatically as a result.

For some people, like my mother, weight plummets with depression as the person stops eating.

For others, like me, weight sky-rockets as we increase stress and emotional eating...attempting to drown our sorrows in Ben & Jerry's or increase our serotonin levels with simple carbohydrates.

I'm not going to recommend or dissuade anyone from taking anti-depressants...that is certainly something that you (with the help of a psychiatrist...not just a therapist) must decide for yourself. Especially for the severely depressed, they can help.

That being said, I've never met a doctor who believes the pills are magic all by themselves...there are things you can do to help yourself, either in conjunction with taking the pills or instead of.

A lot of people will suggest that you DO things. This is not a bad idea...but it is secondary.

First you have to BE something...you have to decide that you are the kind of person who does something, who will (and can) handle the emotions. You must decide that you are done with hiding behind food and that you are willing to tackle what comes up.

This can be a scary thing...it feels much safer to just go for a walk. The problem is that if we don't tackle the mindset stuff we won't be able to maintain the walks!

First BE. Then DO. Then you will HAVE.

So do the things that you have to do in order to get your mindset going in the right direction (okay, I know that is a "do" word...but it is about mindset, not just action)...first decide that you are worthy of a healthy/slender body and that you deserve to have a healthy mind as well. Then write down your feelings, talk / shout / cry them out...Third, learn to meditate (refer to this week's post on pain management for some tips on this...works for physical and emotional pain)...4th, visualize your body as the healthy person you are becoming...slender, energetic, vibrant, healthy....and 5th, come up with some alternative plans for when emotions come up--things that will work for you instead of eating--keep that list available as you are breaking old habits.

NOW you can do all those things and go for walks and feed your body healthy foods...this will also help boost your serotonin levels and help you feel even better. That's a GOOD cycle!

Before you know it, you will start having results! And you definitely deserve them!!!

Do Instability Shoes Yield Weight Loss Success?

These shoes that keep your body off-balance are really popular...even my 80 year old mother wanted a pair. If you are thinking about them, be sure to try them on and walk around in the store a long time before you plop down some significant change to purchase a pair.

Fortunately I was able to go shopping with Mom...and watching her walk in them was mildly amusing...but more than that it was really concerning me since she looked like she was going to break at the ankles! I was relieved when she decided she didn't like them so I didn't have to tell her not to buy them.

Before you decide right off the bat that you don't want them, be aware that these shoes come in a variety of makes and price points.

Some shoes are made for running, but most of these are strictly walking shoes.

The idea behind them is that by making your walking less stable you are using more muscles which then increases the tone of those muscles and makes your legs overall more fit. Of course, when we have more muscles we also burn more calories.

But do they work?

Yes. No. Maybe. Who really knows?

I bought myself a pair and I love them...they are super comfortable and if nothing else I psychologically think I'm getting more/better exercise. That's not a bad thing. I know that I am getting more fit and that I'm able to walk further, faster. Is that because of the shoes or just because I am walking more?

Hmmm...can't say...but I will say that because the shoes are comfortable I am much more willing to go for a walk!

Have they made me drop weight? Well...again, don't know...but when I'm walking more I also tend to eat better.

Bottom line: try them out and if the shoe fits--go for it! I figure anything that helps us be comfortable helps our mindset be positive and that all encourages us to move our bodies more, which in turn helps us reach our health and fitness goals--including weight loss success!

Mixing Up How I Move It to Lose It

This week has been hectic...but then if I'm being honest it seems like every week is hectic!

That means I have to make a conscious decision to move my body more and to set that as a priority...

In the past, it was easy for me to say I was "too busy" to exercise...or I was "too tired" because it had been a long day.

Because I have shifted my mindset for weight loss and now look at this as a health journey and that I deserve to have a healthy, energetic, slender body I know that I must make being more active a priority.

Really, this turns out to be a selfish thing...I just feel better when I move every day. Sure, some days I'm tired or it doesn't seem like I can fit it in...that is when a little creativity and determination come in. It is easy to get out of the habit if we don't make our health a priority.

So this week I committed to walking every night and doing at least 15 minutes in the morning. Every night I've gone for a nice long walk. By going with a friend who has a naturally quicker pace than I do it is easier for me to push this to a brisker, slightly-hard-to-breathe pace than my usual casual stroll! And one day this week I actually pushed her, which was a fun turn around!

Every night we drove to a different location for our walk. This gave us variety in the terrain and also in the views. One night we saw this incredibly beautiful, vibrantly colored bird that neither of us recognized. (Well, I recognize things like robins, herons, pelicans and not a whole lot more!) This inspired me to do a little research online...I found it...we say an Oriole...and since birding isn't my thing I have already forgotten which type of oriole it was! Oh well...I didn't know we had orioles here in Colorado, so I learned something and I am definitely on the lookout for it again!

Today I will be working in the yard most of the day, so my morning routine was just to stretch and get prepared. Tonight I might just have a casual stroll...again, to stretch out a bit...since I will have been digging and hauling for many hours during the day.

By having this variety...and even more...I keep it interesting and keep myself motivated. I make moving my body fun and therefore I keep at it! I love walking in the cool evening air and enjoying the sunset or dusk falling over the mountains. It is just one of my favorite times of the day. It also has the added benefit of getting me up off my chair (where I am most days since I work at a computer)...instead of moving from computer to couch and watching television, I am outdoors!

Pick a couple different places where you can walk (or ride your bike or whatever)...how can you get more variety into your activity? What fills you with awe or wonder or joy? What inspires you so you want to do it again? Those are the sorts of activities that, even if they aren't officially "exercise" can count...they get you moving your body, exchanging oxygen, and break you out of the rut of being at home or indoors.

I think I'm ready to tune up my bike and try that next week--how about you?

Walking Outside After Many Rainy Days

After lots of gray weather and pouring rain it was such a pleasure to get out and walk this weekend outdoors. In fact, it was so great, I took extra walks just to enjoy the weather.

I had a couple great bonuses, besides the exercise and clean air. On Saturday a couple friends joined me and we went over to visit with the horses nearby. Their people had started to take them to higher pasture earlier this month but the weather put a stop to that...so there were still 9 horses left. We got a lot of good horse luvin' in!

On Sunday my walking buddy and I went to one of our favorite spots...called Devil's Backbone...named for the main rock feature that runs through the open space like...well, like a giant spine. It was a great day and wonderful walk.

One of the things I like about walking on trails is that because the surface is not perfectly level I work more and different muscles then if I were to walk the same distance on flat pavement...and even pavement on a hill. Plus, I like that the trail has less impact on my joints than sidewalks do.

After reaching the point where we decided to turn around (this particular trail goes for 17 miles...so you get to decide how far or short you want your trip to be), we were walking back down and a couple informed us they had seen rattlesnakes! So we were extra cautious, being sure to talk so we would not startle them, and to keep our eyes peeled.

Well, we stopped at one point having not seen hide nor hair of them (I guess since snakes have neither hide nor hair!) and of course, as soon as we stop, I hear them. Never saw them but could tell they were off to our right, not on the trail, so we started talking again quietly and slowly moved on down the trail.

I'm a nature lover, but I really don't want to encounter rattlesnakes any closer than that!

Of course we passed on the warning to others coming up the trail.

On a gentler note...when we were driving home we saw a herd of elk...quite a large herd, which was fun. Then as we were almost home we saw yet another herd! I don't think I've seen 2 large herds here in town before. Very exciting! The 2nd herd was right on the edge of the golf course near my home and made quite a lovely picture.

Guess I'd better start carrying a camera!

Self Propelled: Earth Week Tip for Weight Loss Success

It seems we drive everywhere. I see parents driving their kids a couple blocks to school. We park as close as possible to the door of the gym where we go to work out. Here's a simple tip that will help you with your weight loss goals and help the earth too...just in time for earth week--get into "People Power."

By that I mean walk, pedal, skate...do something to get yourself from one place to another that is not dependent upon your car.

OK, I know we are busy and don't have a lot of time...but we are exercising to increase our health and lose weight...so how about 1 day a week your exercise is to walk (or bike or skateboard) to the store. If you live too far away or that seems like too much, try parking a couple blocks away. That saves the environment and gets you some exercise without taking up a ton of time.

Try walking the kids to school instead of driving...you might just start a healthy habit that will help curb the trend of ill health and obesity in our nations' children.

Not only are we building our muscles and improving our lungs, we are reducing our need for fossil fuels. So you save money and help clean the air at the same time!

Have Fun, Get Fit, Weight Loss Success Tip

Walking is one of the best exercises you can do. It is easy, available to just about everyone, and cheap.

Make sure you have good walking shoes and dress for the weather...this time of year it is cold in Colorado so I wear earmuffs and mittens along with my layers of sweatshirt and light coat. I like to dress in layers so if I want to peel one off, or just unzip a bit I have that option.

I love walking outdoors...I find places that give me a lot of pleasure...I like looking at ponds and wildlife, peoples' gardens, although this time of year that is not as exciting as it will be in another couple of months. I enjoy seeing the clear blue sky, the snow capped mountains, hearing the geese as they honk and fly overhead. I thrill at the romping dogs or kids playing in the park or school grounds.

Find a couple routes that give you pleasure.

And speaking of dogs...if you have one, take him or her along...it will give both of you exercise and a lot of pleasure. If you don't have one...well...maybe this isn't a good enough reason all by itself to get a dog, but a study conducted in Great Britain indicates that dog owners happily get more exercise in--just from walking their dogs than people who use a gym or workout on their own!

So if the main reason you are not getting a dog is financial, maybe you should save the gym fees and get a four-legged exercise buddy! I guarantee you'll get a lot more love from your canine companion than the gym!

Back to the study...they showed that dog owners actually got in up to 6 hours more exercise every week than the gym goers. Interesting...why is that? Because they were having fun!

Here's the bottom line, if you are forcing yourself to exercise because you "should," then you probably aren't having a lot of fun with it. Remember being a kid and you had recess? You ran and played and had loads of fun...and got lots of exercise from that playing.

The best exercise for losing weight is one where you have fun! Whether that is by walking your dog, playing with the kids, dancing to music, or just enjoying being out in nature be sure to include some fun in your exercise routine and you will be more apt to keep at it!

Reduce Stress and Weight Control Like Maria Shriver

One thing that you just have to do all year long if you want to control your weight or drop a few pounds successfully is to move your body.

That's not to say I encourage people to exercise like a maniac...or like they do on The Biggest Loser television show!

What I mean is literally MOVE...a little bit more.

Studies show that by getting moderate amounts of exercise it is easier to control our weight, our moods tend to be better, we crave carbs less, our energy levels are higher, we can focus better...all good things.

So if moving our bodies is such a good thing, why does it seem that we don't do it?

We don't put ourselves first...heck, often we don't put ourselves fourth or fifth...we're lucky to find ourselves on our priority list at all!

Most of us, at least most women I know, were raised to put everyone else first...that to focus on your own needs was selfish.

The truth is, by focusing on our own needs we have more energy to give to others.

Lest you think you just don't have the time in the day to add one more thing, it is important to know that we don't have to be totally consumed with ourselves...taking care of ourselves doesn't have to take hours out of our day.

I recommend a combined body movement and affirmation routine that takes just 15 minutes. It has worked wonders for me, emotionally, spiritually, and physically!

Maria Shriver, (you know...wife of "Ahnold", and the First Lady of California) has a goal of setting aside 5 minutes each morning that is just for her. She also works in some other physical activities as do I...maybe a quick walk, or doing breathing exercises.

Exercise has gotten a bad rap--it isn't about high school PE...it is about being healthy by getting enough oxygen into your bloodstream so your heart, brain, and other organs all function well...it is about reducing your stress levels.

Take a few minutes for yourself...it might not make you the First Lady of California...but you do deserve to be the First Lady of your own home!

Weight Loss Tip: Stop Multi Tasking

Women are great at multi-tasking...or are we?

We can sure do it--and do it (all) pretty well. Does that mean we are great at it?

Maybe yes, maybe no.

Does it mean it is great for us to do? Now THAT is a different question!

When it comes to our health goals I have learned that multi-tasking does us a big dis-service. We may feel like we are being more efficient, but rarely does it work out in our favor.

Whether eating or exercising, give it your full attention. Taste the food rather than just getting it down. Feel your muscles as you move.

Giving full attention to our eating means we are aware of subtle flavors and textures in our food. It also means that you stop eating sooner. Not being distracted by the television, the newspaper, thoughts about work, even conversation, allows us to truly notice when we are done with our meal. Done as in finished eating, as opposed to having consumed all that is put before us!

Giving full attention to our exercise means we appreciate what our body is doing...we notice if we are holding our breath, we feel the increasing strength in our arms and legs, we feel the energy and vitality and health generating in our core.

Does this mean you can't have companionship while eating or exercising? Are you relegated to a lifetime of tables for one or monastic silence? No, no, no...that's not what I am saying at all.

When you are eating with someone enjoy their company and feast on their words. But rather than trying to feast on words and food at the same time, alternate. This is true multi-tasking because it slows you down and makes you present at the same time.

Exercise buddies can be great--they help us to workout even if we don't feel like it, encourage us to go just a little further, and can make the experience way more fun. And if it is more fun we will do it more...so definitely have exercise buddies ESPECIALLY if you are a social person. The key is to be aware of what you are doing and feel good about it, not just distract yourself from an unpleasant activity!

This isn't easy at first...and if you really do dislike moving your body around and feel you need the distraction then do that. Better to be moving and distracted than NOT moving. See if you can direct the conversation to include some things that pull you back to what you are doing. For example, if you are walking...point out things you see that attract you...things you wouldn't have seen if you stayed in your house.

By reinforcing these positive things you will be inclined to want to repeat the experience. Over time you will begin to notice other positive things--that you breathe easier, move more quickly, cover more ground for example.

If you don't have an exercise buddy, or if you do, you can also use affirmations while you exercise...be sure to say things that reinforce what you DO want. Focus on the feelings and the words as you say them rather than just reciting them by rote.

By placing focus on what we are doing--whether it is our affirmations, moving our bodies, or the action of eating--we get the very most out of it. Our mind, body and spirit benefit.

Now that's REAL multi-tasking!

Celebrate Success Now

It is important to remember to celebrate each and every success you have on the path to improved health.

Remember it is the journey--not the destination. You will keep having new goals and therefore you must appreciate what you have accomplished along the path or you will be setting yourself up for disappointment and discouragement.

Instead, enjoy your life and feel the JOY of your health and fitness by recognizing and celebrating your achievements...every single little one!

What am I celebrating right now? My noticeable increase in stamina! I love going for my walk and realizing that I am easily going faster than ever before. What used to require a lot of effort is easy...and I am able to "step it up!" That feels AWESOME!

What can YOU celebrate today?

It is Too Cold to Exercise Outdoors

What do you do when it is too cold to exercise outdoors?

Everything is relative, so for you "too cold" may be quite warm for someone else...the actual temperature is not the point!

If you feel that it is too cold for you to be exercising outdoors, no matter what the thermometer says, you can modify your routine and safely move your body indoors. Or take the opportunity to "mix it up" and do something completely different!

• Walk around your house...vary your path to prevent wearing a path in the floor! Be sure to stretch, just because you are indoors does not mean that you don't have to warm up those muscles and tendons! Change your pace, include stairs if you've got 'em.
• Put on some music and dance, dance, dance! It is a great way to get your heart rate up and move your body. And if you pick a favorite it will put a big smile on your face, too!
• Put on an exercise DVD and follow along.
• Practice yoga, breathing exercises or other slower paced movement programs that you might not be able / willing to do outdoors.

Have fun and move!

Making Exercise Fun

What can we do to make our exercise fun? How do we mix it up to prevent getting bored?

Across the street from my house is a pasture that during the winter is home to about 30 head of horses. I love watching them play. I always get a big smile across my face when I see them.

The other morning I walked over with some small apples I had leftover from visiting my brother. I had used the bigger ones and made myself a treat and decided the tiny ones were too small to make the effort worthwhile.

Of course they loved the treats! The horses got loving, great rubs and some nice eats. And I got to enjoy feeling their soft lips and warm, furry bodies. What a marvelous energy exchange.

I'm not saying that feeding the horses is great "exercise"! What was great was that I got out in nature, got some energy and moved my body in a different way, in addition to walking to the part of the pasture where the horses were. Yes, I walk on a regular basis and no, this was not a long walk, but it was different, fun and I feel happy and energized as a result!

Sometimes that is all we have to do to keep ourselves on our path to health! After all, if we aren't having fun, we won't do it!

Walking at the Beach

I love the ocean...it is one of the few things I really miss living in my beautiful land-locked Colorado.

Walking at the beach is one of the best things ever. I love feeling the sand underfoot and the water as it laps at my toes.

Something about walking in the surf and moving through the water and on the sand that I forget that I'm actually getting exercise!

The combination of moving and fresh air, along with the rhythmic sounds of the surf bring me such a sense of peace.

Why am I talking about all of this? Because I am realizing how important it is to really appreciate the things that bring me pleasure.

Let's face it, food was something that brought me a lot of pleasure (and a lot of pain and confusion and....) so it is critical that I have other pleasures in my life. These are things that I can do when I get a craving or an emotional pull to eat, when my intellect is saying, no I don't want to eat, but the little kid in me is not sure what else to do!

Another thing I have to face is that I have been working very, very, very hard and not recognizing or allowing myself a lot of time for pleasures. Therefore I am reminding myself that balance in life is crucial and I deserve to have fun and enjoy my life. Heck, if I don't enjoy my life then there isn't much point, is there?

Is the Financial Crisis Affecting Your Weight?

Seem like a crazy connection? It isn't if you stop and think about it.

Are you worried about losing your house, your job, or just concerned about rising costs? Well, if you are, you aren't alone. And a lot of us when we are worried, scared, or otherwise stressed reach for food to comfort us.

These comfort foods do temporarily help us to feel better. Until we realize we overate (again) and then we get to "enjoy" the guilt feels of having "gone of our diet". Then that guilt feels bad, so we reach for more of our comfort foods.

That's one of the reasons I refuse to diet in the first place! I know all to well that vicious cycle. Instead of reaching for food to comfort me, now I work on meditation, or I watch an inspiration clip, or read a chapter in a book that lifts me up, or I go for a walk.

By changing the automatic response behavior I have changed my waistline! Remember, you are in control of your life and your thoughts and especially how you react to things. It takes practice and it isn't always easy, but we created the habit of reaching for food to make us feel better--and we can uncreate it!

It is definitely easier to substitute a behavior you want to encourage (like taking a walk or meditation) than trying to resist the urge to eat all by itself. Enlist the support of someone in your family or a friend or coworker. You are definitely not alone in reacting this way--nor are you alone in wanting to change this behavior!

Fighting Osteoporosis by Walking

I've talked a lot about the benefits to walking, but with the rise in gas prices it is good to remind people that walking is pretty darned cheap. Good shoes, like good tires for your car, and you are ready to roll!

Walking is one of the best ways to combat osteoporosis. That's because walking is a "weight bearing exercise". In other words, when you walk, you are putting weight (your body weight) on to your feet. Walking also uses the larges muscles and joints in your body--the lower body.

Remember to start small--do a short walk, then maybe a couple short walks a day. You want to build up your bones as well as your muscles.

By gradually increasing your endurance you will gain strength, increase your lung capacity and have more energy!

There is also some evidence that walking may help delay or perhaps prevent dementia and Alzheimer's!

So find some interesting places to walk, like I do. Whether it is your neighborhood, a trail, or the older district downtown, just get out and move!

If you want more info on walking for health, you can join the Step Up to Slim Down Community Challenge (hey, it started Sept 29, but I figure it is never too late to start)

Boost Your Walking

As great as Bounce and Shake is, I actually enjoy my walks, so here are some tips for folks like me who want to get out in nature and move (walking is something John Gray fully endorses by the way!)

If one of your excuses for not getting out is that you have little kids, you can actually use them to assist you in your fitness goals. If they are small enough to ride in a stroller then push them. The extra effort you expend to move them along burns calories and helps you to build strength. Just remember, you don't want to feel the burn or get out of breath. Too many kids to push...enlist the help of a friend or two. If you have extra adults you can trade off pushing the strollers so everyone gets the benefit and no one gets overly tired!

Plan a route that includes some hills. Start with some gentle hills. Later as these become easy scout a route that has more incline in it. Don't have the entire walk be just up and down. Have some flats in there too. Mix it up.

Go to your local animal shelter and become a dog walker! This can boost your serotonin too because you will definitely get lots of affection from the dogs and appreciation from the shelter staff! This is great for animal lovers who live in apartments and can't have a dog, or live with someone who is allergic, or for whatever reason have chosen to be "between" pets for now.

Walking for Weight Loss, Part 3: lowering cholesterol

Not only is walking great for endurance and strength, it also helps lower cholesterol and blood pressure. So while we are trimming the waistline, we are also helping improve our health in these important areas.

You don't have to walk every day for this benefit--3-5 times per week will do it. Remember the guideline of brisk walking (you still want to be able to talk) and try some interval training by putting in short bursts.

In addition to all this, walking releases endorphins so you feel good, too.

Weight reduction, gaining in strength, lower cholesterol and blood pressure--and the feel good hormones, too? Now, who doesn't like that prognosis!

Walking for Weight Loss, Part 3: Why is walking good exercise

No matter what condition you are in, walking is a great form of exercise.

The costs are pretty minimal--be sure to invest in a good pair of shoes that fit your feet. That's about it. Well, other clothes are a plus, too!

When I was almost 300 pounds, walking was a lot more difficult for me. Now, at under 200 pounds I move around a lot more easily. But it all started with one foot and then the other.

Walking allows us to adjust our pace and distance based on our physical abilities. Being obese when I started walking, sometimes I couldn't make it very far. So I decided to take short walks around the block. A very short block.

I built up to several short walks a day. Still, very short. Then I noticed I could get the walk done a little faster. And I wasn't so tired.

It didn't take too long and I was able to go further. Now I really enjoy longer walks--but if time is getting short then I revert to the quick walk around the block.

Getting in better shape I can adapt my walking speed, carry weights and mix in some quick steps. For now a minute of quick walking at a time is good for me--a quick little sprint walk. Later I'll be able to do maybe 3 minutes of sprint walking. Sprinkled in with the longer walk.

The fancy term for this is interval training. Don't get too carried away with it, the goal is short spurts. It helps keep the body guessing!

Walking for Weight Loss, Part 2: Variety is Key

I regularly walk around my neighborhood. I have found a couple paths that I take on a regular basis.

By having a couple different routes that I know, I can mix it up and still know that I can make the walk, and I can make it in the time that I allow, give or take.

Some of the walks are a little bit longer. Others have more hills. Some take me by a favorite park or garden. I really like the variety that provides--helps keep me from getting bored.

I also like to mix up the time of day that I walk. That way I get to enjoy watching the kids getting ready for school one day and the sunset the next.

Heck, if I was going to do the same route all the time I could just be on a treadmill.

About once a week I like to take a special walk on a trail. I find that I get a different energy being out on a trail. And I love being able to see that I now can walk further on the trail then I used to -- or I can go faster, or more easily.

I have a favorite hiking trail that I frequent, but I have found some others. Just like the neighborhood routes it is good to have a variety.

These walks are reserved for days when I have more time, because I have the transit time to get there in addition to the actual walking time.

Stay tuned for tomorrow's Walking for Weight Loss Part 3--why is walking a good choice no matter your fitness level

Walking for Weight Loss Part I

Walking is one of the best exercises we can do. I'll talk about a few of my favorite ways to get my exercising in by walking--it can be as simple as a stroll around the block or it can be more involved.

My favorite thing about walking is that I can walk with one or more friends. We can actually have a conversation--it may involve a little heavy breathing (no, not that kind!) but if we can't talk at all, we know we are working it too hard. If we can chatter effortlessly, that's our cue to take it up a notch.

I have a favorite walking buddy and we are good at helping monitoring our pace and conversation. I know other people like to walk with a large group--I prefer that only for special events rather than my daily walk. With only one other person there isn't a lot of time spent coordinating schedules or waiting. We just put on our shoes and go!

Come back tomorrow and I'll talk about some special walks!