Maintaining good form while you walk will help you burn more calories with each step and avoid injury. Keep these guidelines in mind during every walking workout.

1. Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.
2. Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
3. Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.
4. Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward. Land firmly on your heels and roll smoothly to push off with your toes. Think of planting your heel and then „pushing the ground away from you“ as you roll through your foot.
5. Breathing and heart rate: Your breathing will be loud, but concentrate on keeping it even and steady. Your heart will be thumping, but focus on keeping the beats steady and regular.

A note to treadmill users: Use the handrails as little as possible unless balance is an issue for you. Avoid „water skiing“ — that is, putting the treadmill on an incline, gripping the rails for dear life and using your arms to soak up the bulk of your effort. (This goes for walkers and runners!)

Anyone trying to lose weight can quote one simple fact: It’s the calories that count. Use our handy lists to compare the portions and calories in many of your favorite foods, and perhaps find a few new favorites for snacktime or mealtime:

50 calories

• 9 ounces of low-calorie cranberry juice cocktail
• 1 snack-size Nestle Crunch bar
• 1 Frookie Spice fat-free cookie
• 20 cheddar Pepperidge Farm Goldfish crackers
• 5 mini Quaker apple cinnamon rice cakes
• 1/2 cup mashed butternut squash
• 2 small raw tomatoes
• 1 cup mixed frozen vegetables

100 calories

• 1 cup Kellogg’s Corn Flakes
• 2/3 Lender’s Original plain bagel
• 1 1/4 fresh apples
• 3 plums
• 1 medium banana
• 1/2 plain baked potato with skin
• 4 1/3 tablespoons grated Parmesan cheese
• 2 ounces roasted tip round beef
• 3 ounces baked or broiled haddock
• 1/4 cup hummus
• 1/2 cup vanilla soft-serve frozen yogurt

200 calories

• 22 thin pretzel sticks
• 1 1/2 slices French toast
• 2 1/4 buttermilk pancakes
• 1 ounce Kix cereal with 1 cup skim milk
• 2 ounces Alpine Lace cheddar-flavored cheese
• 2 whole-wheat matzo crackers
• 8 ounces flounder fillet, unbreaded
• 3 ounces broiled pork center loin
• 7.5 ounces Chef Boyardee cheese ravioli with meat sauce
• 1 cup cooked long-grain white rice
• 1 ounce dried walnuts
• 3 navel oranges

Got a question or comment for Lynn?

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I have to remind myself that managing my schedule effectively contributes to how satisfied I feel with my life.

Take this week, for instance. My elderly neighbor had knee replacement surgery. She needed help with her cat. „Of course I’ll help out,“ I said. No problem with that, I can manage a morning and evening visit to the cat before getting the kids to school, rushing to work in the morning and then repeating it all in the evening before dinner. But then …

… the neighbors across the street asked for help with their two cats for the same period. Since my daughter is dying to babysit for them (they are new to the area), I wanted to help her make a good impression on them. That was my mistake, trying to make a good impression, rather than taking care of myself.

I said, „Yes, sure,“ without thinking about whether I really had time/interest in doing it. Now, a week into the 2x daily cat care routine my neighbors are feeling good that they have local, reliable help. But I feel not so good about how much cat poop I am scooping out of litter boxes as a result of not scheduling my time well.

Michelle Dunn’s business credit blog helps business owners with setting up a credit policy, getting rid of debt, how to extend credit to your customers while protecting yourself and your business from risk, the laws you need to know when collecting from a past due customer, how to collect from a customer that won’t pay and anything you need or want to know to make your business more successful!

I am going to be in Chicago July 23 to 26 and am looking for a roommate for some or all of those nights.

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If you are interested, please shoot me an email.

My blog is The Diversity Projekt.

Look forward to hearing from you.

Kathrin

I’m a working (genetic research) mom of 2 (bun #1 is 5 and bun#2 is 3) and wife to a great hubby and we have two dogs thrown into the mix as well, a siberian husky and golden retriever. I work from home a couple days a week and go into the office/lab as well. I am winging this thing called parenthood (just like everyone else) and trying to not mess my kids up too much in the process. My husband and 100lb golden snore and my kids are awake by 6:30 AM, so it is best to not talk to me until I have had a shower and a cup of coffee. I have zero patience for whining especially when it comes from a certain Siberian Husky (if you have ever owned one, you know what I am talking about) and I love it when my children are NOT in the car and I can crank MY music up LOUD. To look at me you would never guess that I totally rock out to Pink Floyd, Led Zeppelin, The Doors, Jimi Hindrix and the like. My kids already can sing to most of the Beatles songs and I am also a reality tv junky.

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Being fat does not require many efforts, it just needs your dedication toward binge eating and more focus toward junk food. As soon as you start with this you journey to become fat initiated and soon it turns into an addiction like a drug. Being overweight is not at all funny, according to new research you cannot get it unless you understand fat.

80% of the people who try to burn fats and get fit do not have a single idea about how to move ahead in the journey of being fit. Thus, we are seeing growing number of obese people, the sad part is young people are primarily coming into obesity zone.

Understanding FAT

If you really want to understand fat then first you must have to focus on learning about types of fat and what kind of fats you suppose to eat. There are two types of FAT i.e. Saturated and Unsaturated. We cannot cut down entire fat from our diet as it is essential for absorption of minerals and for energy.

Saturated Fat –     This is the BAD type of fat which probably should not be eaten or in relatively less quantity. Most of the junk food items, dairy food or food that contains more cholesterol also have saturated fat.

Unsaturated FAT – It is GOOD kind of fat which your body utilizes for a various process other than energy. Variety of nuts, eggs, vegetables, fish contains unsaturated fats.p>

Along with having an idea about types of fat to avoid and eat we must have little bit idea about food items and what kind of fat they contain. In order to burn fatter, we must reduce the quantity of saturated fat content from our diet and burn more with exercise.

Tips for Fitness – 

If you are overweight or unable to control your cravings you must have to control food intake and replace bad ones with good ones.

Seriously obese people should start doing their regular activities this will burn enough calories at the beginning.

Drinking plenty of water always helps a lot in order to retain water level which is excessively used in fat burning.

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