To Start Walking or Running The Right Way
By Peter K (MS, PT)
is a general guide to get you walking or running safely and easily.
The keys to remember are keep this a positive experience and don’t
do too much too soon. The initial goal is to get up to 20 to 30
minutes of walking or running 3-5 times per week. If you plan
on doing a 5K or 1/2 marathon you can start by using this guide
then transferring over to another appropriate guide.
Here’s what you need to get
started the right way, but first remember it’s perfectly
normal to be scared or apprehensive; everyone is. Don’t
misinterpret those feelings to mean you can’t do this. You
Why are you doing this?:
Find a compelling reason to do this. A charity event with friends
and family is perfect. Also, come up with personal reasons like
looking and feeling great, optimal health, fitting into your pants,
fulfilling a dream and improved self-confidence and self-esteem.
Make sure to tell others about your goals and recruit friends
and mentors to keep you accountable and motivated. Make this a
fun and exciting experience.
How to prevent injury:
Make sure to address any injuries or pain you have especially
with your back, knees, ankles, and feet. See a physical therapist,
or check with your sports doctor or health care professional.
Make sure the health expert you choose is physically active himself
or herself and leads a healthy lifestyle. Otherwise they won’t
be able to relate to what you’re doing and may try to discourage
Some people experience
pain like shin splints (shin pain). Here’s why they might
• Too much exercise (activity) too soon
• Not stretching daily & tight muscles like calfs and
• Worn sneakers or improper footwear (think flip flops)
• Improper training technique
What to do:
• Stretch daily and especially after exercise
• Hold all stretches for 30 seconds
• Cut back on the exercise that’s causing the pain
for 1 week
• If you’re running, try biking or swimming intermittently
• If it doesn’t get better see a physical therapist
or your sports doctor
• Work with a coach or mentor
The proper footwear:
Updating footwear is one of the easiest changes to make. I know
buying new sneakers can be expensive but the investment is worth
the benefit. Buying sneakers or workout apparel is also symbolic
of your commitment to be healthy.
Which sneakers to buy?
First, make sure you buy a running shoe, even if you’re
walking. They give you the best support. These brands are typically
rated the best depending on your foot type: Asics, Brooks, Saucony,
New Balance and Mizuno. Go to a reputable shoe store and ask a
knowledgeable salesperson about the best shoe for you. Expect
to pay anywhere from $60 – $120.
Plan a route and start with a flat course. A running track is
perfect. A treadmill is acceptable but try to get outside if possible
and eventually add some hills to your route. If you love nature
find some great trails and enjoy the outdoors.
Start with 5 minutes. Don’t
do too much too soon and turn this into a negative experience.
Here’s a sample training guide:
• Week 1: Start by walking for 1 minute and running for
1 minute. Repeat for 5 minutes. If you’re a walker then
walk for 5 minutes. (If that’s too easy you can start with
• Week 2: Walk normal pace for 1 minute, walk fast/run for
2 minutes. Repeat for 10 minutes
• Week 3: Walk for 1 minute, walk fast/run for 2 minutes.
Repeat for 15 minutes
• Week 4: Walk for 1 minute, walk fast/run for 2 minutes.
Repeat for 20 minutes
• Work up to running for the entire time if that’s
your goal. Walk/run 3-5 times per week
Stretching to prevent injury:
Make sure to stretch at the end of every workout. It’s not
necessary to stretch before you walk or run unless you like to.
Hold each stretch for at least 30 seconds. If you feel tightness
or pain during your workout, you can stop and stretch and repeat
as often as necessary. Make sure to stretch your leg muscles.
How hard should you train?:
How fast should you walk or run? Fast enough to get your heart
rate up while not getting out of breath. Try singing, “Oh
say can you see”. If you have to take a deep breath after
this line, then you’re probably walking fast enough. If
you’re measuring your heart rate try for 125 – 145
Here’s what to expect
and what’s normal:
• You will be sore. This will subside as your body adapts.
If you feel pain that doesn’t go away see your physical
therapist or sports doctor
• Make sure you do resistance training 3-5 times per week
for 20 minutes in addition to running. This will keep your muscles
strong and prevent injury
• Buy the right gear to stay warm or cool depending on the
• Try to walk/run in the morning and wear reflective clothing
and a shoe ID tag
• Eat 1 hour before your walk/run if possible: good carbs-
oatmeal, whole grains, & fruit
• Eat anti-inflammatory foods always: berries, salmon, walnuts,
cherries, ginger, garlic, green tea, vegetables, fruit
• Smile and have fun
Peter K MS, PT, is a world
renowned speaker, author, health & success coach, nutritionist
and physical therapist. As an expert for the media, he has appeared
on ABC, FOX, MSN, TLC, Blogtalkradio and in Fitness magazine and
is the creator of “5 Minutes to Fitness+”, a revolutionary
lifestyle program for achieving optimal health which has been
featured on QVC and FOX. His clients include celebrities, Fortune
100 companies, non-profit organizations and individuals who have
made incredible changes in their work, life, health and happiness
starting with just 5 minutes a day. He launched a new online motivational
club, “Fit Friends’ Revolution.” The club offers
daily support and accountability, guidance, workouts, training
tips and healthy recipes. Visit his web site: www.PeterKFitness.com.
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Great Fitness Products for Training
Non-Steroidal Anti-inflammatory Drugs Have Cardiocvascular Risks
by Geri Zatcoff M.S.Ed., M.S., C.N.S.
you use Advil or Alleve? I have in the past but looks like I won’t
be anymore! There is new data showing that all non-steroidal anti-inflammatory
drugs (NSAIDs) have cardio-vascular risks according to a report
in Medscape Medical News. Investigators found little to suggest
that any of the investigated options are safe.
Guess what folks? Ibuprofen was
associated with the highest risk for stroke (followed by Voltaren).
Arcoxia was linked to the highest rate of cardiovascular death
followed by Voltaren.
Good grief, isn’t ibuprofen
supposed to be one of the safe ones? I’ve had my share of
injuries and chronic pain. I took bottles of it when I had carpal
tunnel syndrome years ago. And my back injury from the Amtrak
train derailment? I can’t even remember what pain reliever
I took back then but I know I took alot of something!
Of all the NSAIDs, naproxen seemed
least harmful in this study. However, according to Senior investigator
Peter Jüni, MD, from the University of Bern in Switzerland,
“With naproxen, we tend to need a proton pump inhibitor
to protect the stomach. This is far from ideal.”
Here’s the rub. In the United States, an estimated 5% of
all visits to a physician are related to prescriptions of anti-inflammatories.
And, they are among the most commonly used over-the-counter medications.
That means millions of patients with chronic musculoskeletal symptoms
are long-term NSAID users.
What’s the alternative?
Well, how about old fashioned aspirin? For almost 100 years, aspirin
was the pain reliever of choice and for the past few years, it
has been mine. According to my friend and colleague Dr. Beverly
Marr, of Stamford Healthcare Associates, (voted best chiropractor
in Stamford, CT) when prescribed appropriately, it can be quite
effective for short term relief of musculo-skeletal discomfort.*
However, for chronic pain, low level laser therapy, also known
as cold laser seems to be very successful in treating arthritis,
tennis elbow, athletic injuries, soft-tissue injuries and more.
Cold laser works by stimulating the cells’ energy production
center (the mitochondria) and reducing inflammation, which is
what causes pain. Hers is one of the few offices in the area offering
this safe, natural alternative to pain medication and surgery.
Other options? Try including some
anti-inflammatory foods in your diet such as garlic, onions, turmeric,
cherries, cherry juice and dark leafy greens. Increase your omega-3
intake by eating wild caught cold water fish or take a high-quality
fish oil. Limit alcohol, coffee, sugar and refined carbohydrates
as they are highly acidic. And of course, drink alkaline restructured
Restructured water is micro-clustered
and offers superior hydration, helping your body get rid of acid
waste and cellular toxins, alkalinize, reduce inflammation and
neutralize free radicals. Many people report relief in as little
as three days. Amazing….just from drinking water! Well,
the right water. Who knew?
*Always check with your doctor
before taking any medication.
Stevens is chief instructor and founder of Steven's Karate. Master
Stevens has enjoyed over 25 years as a martial artist, athlete,
and teacher. He is a former grand champion in various Martial
Arts competitions. In 1993 he was inducted into the Martial Arts
Hall of Fame. Mr. Stevens currently holds the rank of 5th Degree
Black belt and continues to train and learn a variety of arts
to diversify our multi-style training system. One of the highlights
in his martial arts career was competing in Brazil. "I fell
in love with the martial arts when I was 10 years old, and have
been training ever since."
Resume to date
• 6th Degree Blackbelt Korean Karate
• 2nd Degree Blackbelt in Hom-Do
• Black Belt in Mauy Thai Kickboxing
• Black Belt in Brazilian Jiu Jitsu
Along with teaching and training in Martial Arts, Master Stevens
has also been an active participant in Civic Minded programs such
as Child Safety and Awareness seminars and Rape Prevention programs.
Master Stevens was the former Head Defensive Tactics instructor
for the Bergen County Police Academy. For the last 10 years Mr.
Stevens has also taught credited courses for Ramapo College as
an Adjunct Professor. Aside from Martial Arts training, Mr. Stevens
enjoys traveling, as well as playing guitar.
William Stevens is a leading authority
on Martial Arts related travel to Brazil and Thailand. William
shares his personal insights into this amazing sport not only
as Muay Thai trainer and Brazilian Jiu Jitsu Black Belt but as
an international competitor. For over a decade, he has been traveling
around the world to learn from the world’s top masters.
He has authored MMA Travel Guide to help others wishing to do
Ten Minute Beach Body Pilates Workout
- by Sean Vigue
Kids Health & Fitness Article:
Lessening the Pressure
- Children & Sports by Darrell Morris
benefits for children to be involved in competitive sports are
numerous. Not only does it provide kids with an opportunity to
play a sport that they love, but to interact with other children,
form social bonds and relationships, experience a sense of teamwork
and sportsmanship, and potentially gain the respect of others
while improving their self-confidence and self-esteem. Provide
the right setting, coach and circumstances and you set the stage
for your child to experience an invaluable life experience that
will contribute to their development as a mature and responsible
Trying out for a team and playing
competitively can prove stressful and challenging for any child.
Everyone has a desire to succeed and do their best. That is only
naturally. Unfortunately, some internalize these desires more
deeply than others, sometimes to their own determent. Others allow
the words and actions of those surrounding them to influence their
behavior and performance. Parents and coaches can take the lead
in ensuring that those pressures do not become overwhelming or
blown out of perspective, while continuing to foster an enjoyment
for the sport their kids have chosen to play.
As major influences in their children’s lives, parents can
do a lot to help their children have a positive experience while
playing competitively. Here are just a few suggestions:
• Actively listen – reaffirm that your child really
wants to play competitively. Avoid forcing or persuading your
child into participating if they simply don’t want to. It
will only harm their self-esteem if they are unable or unwilling
to play. If they do truly want to play, ask them what they want
from you in terms of your participation in the sport and what
they expect to get out of playing.
• Accentuate the positive – keep the focus on having
fun, improving their skills and seeing their participation as
a life learning experience.
• Be supportive – support your kids but try not to
become too involved. Furthermore, view yourself as part of the
team and offer encouragement to both the coach and other players.
• Assist in setting performance goals – help your
children in setting realistic performance goals and in developing
a winning attitude and a healthy sense of competition.
• Keeping the proper perspective– focus on helping
your child to develop the appropriate skills level needed to play.
Encourage them to practice but don’t pressure them to so
day and night.
• Acknowledge who they are – all children develop
differently. Try not to compare your child to other children (or
yourself) in terms of what they can and can not do. Accept them
for who they are and praise their abilities.
Ultimately, those children that excel in competitive sports are
not the ones that feel pressure or the need to succeed at all
costs. The kids who feel supported by their parents and coaches,
and who feel an enthusiastic connection to their sport are the
ones that thrive and excel.
with a Bit of Enchantment Recipe:
Recipes Supplied by: The Enchanted Palate, LLC.
Owner/Manager: Lynette Tropp
with a bit of Enchantment (Serves 4) Ingredients
• 1 (1 pound) fillet salmon
• 1 (6 ounce) can pineapple chunks with juice
• 1 cup chopped kale
• 1/2 onion, sliced
• 1 tablespoon capers
• 1 tablespoon olive oil
• 1/2 lemon, juiced
• 1/2 lime juiced
• 2 Tablespoons of orange juice
• 1 pinch salt and ground black pepper to taste
1. Preheat an oven to 375 degrees F (190 degrees C).
2. Place the salmon fillet in a baking dish; top with the pineapple
with juice, kale, onions, and capers. Drizzle the olive oil and
lemon, lime and orange juice over the salmon. Season with the
salt and black pepper. Cover the baking dish with aluminum foil.
3. Bake in the preheated oven until the salmon flakes easily with
a fork, about 25 minutes.
Services: Personal Chef Services,Cooking
and Baking Classes, Small Catering Venues, Dietary Consultation
on a Budget by Laurie Schroeder, MS, CSCS
gas prices are affecting everyone, especially college students
on limited budgets. With final exams finishing up, students will
be leaving campus for summer jobs to contribute to next year’s
tuition bill, not necessarily their summer fitness membership.
Summer is a great excuse to get outside for free workouts!
Exercising outdoors is an excellent
cost-effective alternative to club memberships. Moving your workout
to your back yard or a public park not only offers a change of
scenery but also offers the opportunity for an intense body weight
program. Superset and circuit training are two ways to maximize
program efficiency with minimal spatial requirements. A superset
uses a pair of exercises performed one after another, usually
with exercises of opposing muscle groups (bicep versus tricep).
This allows rest time for one muscle group while another is being
worked, so rest time between sets is eliminated. Circuit training
involves constant movement from one exercise to another, usually
involving groups of three to four exercises. After one set of
each exercise is performed, a second set can be started with little
or no rest between each exercise. Circuit training incorporates
multiple muscle groups in addition to cardio exercises such as
jumping jacks or mountain climbers. Both exercise styles are designed
to keep the heart rate up, decrease rest time, and maximize workout
The exercises used in an outside
environment are most easily executed with one’s own body
weight, since little to no equipment is needed and exercises can
be easily modified per fitness level. Exercises such as pushups
and squats are most easily paired since the exercises do not work
the same muscle groups. Pushup progressions can be used for individuals
with less upper body strength, such as pushups performed against
a wall or from the knees. As strength grows, the progression can
become more difficult by elevating the feet on a step, raising
one foot, or touching knee to elbow between pushups. Progressions
also give freedom for creativity of new and more challenging exercises.
As challenges are set for your
budget, challenge yourself to discover creative and cost-effective
ways to stay fit this summer!
Laurie Schroeder, MS, CSCS
Lake Forest College, Lake Forest, IL
Health & Fitness Business:
A Great Five Step Process
for Building Your Business: by Frank Rotella (President of Rofami
Everybody has great ideas. Thinking
about great ideas is easy, but implementing them into successful
results can be challenging. Here's a quick Five Step Process that
you can follow to make sure you stay on the track.
Thinking about great ideas is fun and easy. Ideas should be specific
and unique. Does your idea involve a product, process, or service
that solves a specific problem?
Having a detailed plan of attack is critical to taking action
and making your ideas a reality. Understand all of your strengths,
weaknesses, opportunities, and threats. Think like the military
when planning. No army enters a battle unless they understand
their opponent and their plan of attack. Have a solid understanding
of how you plan to generate revenue and build your business. How
flexible is your plan to change?
This can be a difficult and expensive step without proper planning.
Be willing to take some risks and take a chance on making your
thoughts and ideas a reality. Be confident when executing your
Monitor and track the results of your action plan. Be prepared
to adjust your action plan depending on unforseen circumstances.
Does your plan result in increased revenue or more customers?
What results do you want to achieve?
What are the consequences of your results? Referrals. Positive
or negative reviews. Reputation. Brand Loyalty.
Contact Rofami Inc. with questions
you have regarding this article: firstname.lastname@example.org
Newsletter Q &
I saw your May
newsletter and enjoyed your "workout of the month" with
the FITSTRAP and the Lebert Buddy System. If I'm new to exercising
could I still do the same workout? Answered by Rofami Inc.
Thank you for the great question
and for checking our our "workout of the month" in the
Rofami Inc. May Health & Wellness Newsletter.
The answer to your questions is
"YES". The workout that was displayed in the video was
a sample full body workout designed for people of all fitness
levels. The number of sets and repetitions can be varied based
on a person's fitness level. Beginners can perform less repetitions
and less sets of each exercise in the full body circuit. Intensity
levels can also be varied. For the more advanced individuals,
they can either add additional repetitions & sets, increase
intensity levels, or utilize a product like a BOSU to add instability
when performing certain exercises.
The Lebert Buddy System is ideal
for beginners because people can use their own use their own strength
& body weight to perform certain movements. The FITSTRAP is
a great anchoring system for rubber resistanc ebands of all tension
levels and can be used for stretching or strength training.
Remember to always check with your
physician before beginning any exercise program.
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