10 Important Walking Tips For Spring 2015

Untitled 6705One more month till spring time 2015 and I enjoy a good walk daily and thought to share some tips with you to help you get started.

Here are 10 tips to ensure your walking is an enjoyable and healthy experience.

  1. Wear a broad brimmed hat and sunglasses, and use a broad spectrum sunscreen SPF 15+ on any exposed skin. Avoid the hottest times of the day and keep to shaded areas.
  2. Wear light, loose, comfortable clothing and well cushioned, flat-soled shoes.
  3. Always let someone know where you’re going and your expected time of return.
  4. Walk steadily, concentrating on a steady heel to toe action, letting your arms swing freely by your sides. After a while you’ll develop the rhythm and stride most natural for your weight and height.
  5. If you’re going on a long or strenuous walk, drink water before you start, and carry a supply with you, especially in hot weather. A small backpack is useful for carrying water, sunglasses, sunscreen and other useful items.
  6. If your breathing becomes uncomfortable, slow down, but try not to stop completely if you have been walking briskly. Sudden stopping can cause a feeling of dizziness as oxygenated blood drops with gravity away from your brain.
  7. In cold weather a hat prevents heat loss from your head.
  8. Avoid walking immediately after meals and don’t walk if you have a fever or bad cold.
  9. If you’re walking in the dark, wear light coloured clothing so motorists can easily see you.
  10. You may feel sore in the early stages of your program, as your body adjusts to new demands being placed upon it. As your body adapts, the soreness will decrease. In addition, stretching before and after exercise can help minimise soreness.

Thank you for reading and remember to stand tall and walk forward, you can do it and it does a body/mind good.

George Durocher

Tips For A Loving Heart

WakLockMaleSmIndeed its all about the heart at the end of your day,

Here are some heart healthy tips for your ticker :)

  1. Quit smoking now. Twelve months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.
  2. Improve your diet. Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease.
  3. Exercise regularly. Walk briskly for 30 minutes a day and reduce your risk of heart attack by one third.
  4. Maintain your friendships. People with supportive friendship networks are at less risk of heart disease.
  5. Eat more fish. Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.
  6. Switch your chocolate choice. Switch from milk chocolate to dark chocolate. When eaten in moderation, dark chocolate is good for your heart.
  7. Limit your alcohol. It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man, or one glass a day if you are a woman, be wise and safe.
  8. Avoid salty and high sodium foods. Don’t add salt when preparing or eating your meals.
  9. Have a diabetes test. Uncontrolled diabetes can damage your artery walls and contribute to heart disease.
  10. Make fitness fun. Choose activities that combine exercise and socialising like pilates, water aerobics, dancing, cycling or yoga.

I hope these tips help you and please remember to smile, laugh, play, it does a body/mind good.

Thank you for reading

George Durocher

Tips For A Healthy New Year 2015

photo-21.jpgIndeed, its that time of year again for a new you, a new self, a new, new, new, it is 2015 already and goodbye 2014, here are a few tips to get you started and going forward with your goals, if you have them in place or not. 

1. Find Your Motivation

What is motivating you to lose weight? Do you want to look better in your clothes, feel more energetic, or simply improve your health? Get clear about what you want, and then use that to inspire you throughout your journey.

2. Have a Plan

If you were to go on a long road trip, you wouldn’t just jump in the car and go. If you did, you’d arrive hungry, tired, and fatigued. That’s the same way you’d feel if you jumped into a whole new lifestyle with no planning. Before January 1st arrives, outline the changes you want to implement and decide how you’ll fit them into your schedule. Keep in mind that it may be best to take steps rather than tackle everything at once.

3. Make Goals

Goals help measure progress. If you don’t know where you want to end up, you won’t really know how to get there. When making your goals, you need to make SMART goals:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

For example, a SMART goal would be something like, “I will walk for 15 minutes 3 days for one week.” Or, “I will prepare one new healthy

I hope these tips help you, if you are wanting any help, please don;t be shy to contact me for advice and my services.

Thank you & Happy New Year 2015

George Durocher

Holistic Wellness Counselor/CPCA-RPC/CCPCP/LifeSkills Coach