The Secret To Fixing, "I Want To Workout But I Don't Have Time!"

You want to workout but you don't have the time. Your 8-5 job eats up your days and the few hours you have before and after work are gobbled up and gone before you blink. But you know working out will help you feel better--mentally and physically--and you want to take care of yourself every day. You want to look and feel your best, you want to be the YOU you dream of--but your job, which keeps you sitting but earns the money you need--is the thing that's in your way. This problem is shared by millions of women every day in this country.

The secret to fixing the not enough time problem is to move more during your 8-5 work day. And no, I'm not talking about getting a standing or treadmill desk, I'm talking about doing 3 things at-work to create a rock solid foundation of health for you, starting today.

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Research has shown that moving more throughout your day is the key to being and staying truly healthy. That’s why I created the Move More program--because I want you to be healthy and stay healthy. This is the workout for women who work 8-5 and don’t have time to workout.


I’d love to help you become the YOU you dream of; get your Move More program and let’s start working together today! Learn all about it here: Move More! The Wellness Breakthrough for 8-5 Working Women Who Want to Workout But Don’t Have the Time.

P.S. Between now and Friday, May 25 you can get $20 off your Move More program by entering the savings code MM20 when you checkout!

It's National Women's Health Week!

National Women’s Health Week begins on Mother’s Day every year. It’s a reminder for us to take care of ourselves ladies, and to make our health care a priority.

My belief is that health is not a static point we somehow arrive at. Health is a series of thoughts, choices, and actions throughout each day across all the days of our life.

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As women it’s very easy to say we know we should make our health care a priority but it’s another thing entirely to actually do that. We take care of our family, our friends, our work, our home and our other responsibilities before we care for ourselves. Frequently that means there’s very little time, energy, or money left for self care.

This is why I want you to start where you are today and take just a few baby steps in the direction of your health care. Today, choose to move more throughout your day. If your work mostly involves sitting at a desk, get up every 30 minutes and go for a brisk 5-minute walk. This simple action stops the damage caused by excessive sitting and will create a rock solid foundation for your health. Experts have shown that moving more throughout the day, (aka organic movement), is what humans are designed to do to be healthy. It’s that simple!

Once you’re moving more, add a 25-minute walk on your lunch break to up-level your health exponentially. This simple action can save your life. Walking lowers your risk of heart disease, diabetes, certain cancers, and obesity. And walking increases creativity, self-esteem and adds up to 7 years to your life.

Over time--just a few months--you’ll begin to see and feel changes in your body, your thinking, and your emotions.

SUMMARY:
To prioritize your health move more throughout your day and go for a 25-minute walk at lunch. Simple small steps that add up to a happy, healthy, long life.

Happy Women’s Health Week Ladies!

Move More!

Ladies, if you work 8-5 or if you run your own business, I bet this sounds familiar:

You’re:

  • Gaining weight
  • Bigger in the bottom
  • Bigger in the waist
  • Bloated
  • Constipated

And you’re feeling:

  • Frumpy
  • Exhausted
  • Overwhelmed
  • Foggy in the head
  • Depressed

If you’re nodding your head in agreement, guess what--excessive sitting is the culprit.

SITTING IS YOUR ENEMY


Excessive sitting has been linked to:

  • Heart Disease (The #1 killer of women in the United States, more than all cancers combined!)
  • Diabetes
  • Obesity
  • Cancer
  • Depression
  • Muscle and joint problems plus neck and shoulder problems as well

That’s the short list and that’s enough for now except for this rather horrifying fact: after 30 minutes of sitting your metabolism has slowed 90%. (Ew, I know.)

So the reason you feel frumpy, overwhelmed, exhausted, and worried about your health and your expanding rear end is because you sit too much and you sit too much because you work 8-5 or more!

Excessive sitting is the problem! So what’s the solution? Most women believe that a hard daily workout is the solution but it’s not. Science has shown us that even a grueling workout isn’t enough to fully compensate for excessive, prolonged sitting. What is?

Moving More!

Moving more throughout your day reduces the health risks of excessive sitting. Moving more is your friend!

Science shows us:

  • Humans were not designed to sit at a desk all day hunched over a computer, even though that’s what most of us are doing!
  • Sitting all day is incredibly unnatural to our biology and our genetics.
  • Organic movement throughout our day is our natural pattern. It’s what we were designed to do.
  • Taking walking breaks (5-minute brisk walks for every 30 minutes of sitting) is the best way to offset the damage caused by sitting.
  • The first time you take a walking break, the positive effects are immediate.
  • This one small shift in your work day could save your life.

Some of the health benefits you’ll get from moving more throughout the day are:

  • Less pain
  • Less fatigue
  • Lowered risk of developing chronic diseases
  • Lowered risk of dying early
  • Reduced back pain
  • Increased productivity
  • Increased metabolism
  • Increased muscle tone
  • Increased energy
  • Improved mood

Moving more throughout your day is as simple as taking a 5-minute walking break after you’ve been sitting for 30 minutes. Researchers have proven that this simple shift from prolonged sitting to moving more can offset the damage caused by sitting because it returns us to a pattern of organic movement, which is what we’re designed to do!

Moving more throughout your day is the rock solid foundation for a healthy, happy, long life. The easiest way to start moving more is to set a timer to go off after 30 minutes of sitting. The timer on your phone will do nicely. Then when the timer goes off, get up and go for a brisk 5 minute walk around your office to reset your metabolism, refresh your thinking, and renew your spirit.

Do this one simple shift for just a couple of weeks and you will begin to feel and see a difference--one you will love. Move more, look and feel better, establish a foundation of health to build on--what could be better?

Winter Walking Inside

It's true that sometimes the weather is just not user friendly when it comes to walking outside. Dangerously cold temperatures, blizzard conditions, or icy walking routes can make it almost impossible to walk outside safely. And why risk your health to workout? 

The best solution is to have a go-to indoor walking route in the location where you spend the most time. If you're a work-at-home person like me, that route can be as simple as up and down the stairs for 25 minutes--that's a workout, trust me. Or if your home is one story, the hallway and routes through connected rooms does just fine.

If you go to the office every day, look for long halls, stairs, and empty conference rooms to get in your laps.

The other great solution is your local mall. Many open their doors to walkers prior to retailers opening for business. This creates wide open walking areas that you might really enjoy. Granted you'll have to brave the weather to get there but once there you're in a heated location with facilities. That's not bad for a bad weather day!

If you know you'll have days when the weather is just too dangerous to be outside, prepare in advance by sleuthing out your best indoor routes--at home, at work, or at your local mall. Come springtime you'll be so glad you've been walking and you will welcome the warmer temps and better conditions with open arms and happy feet.

I'm A Solivagant, Are You?

Louisa May Alcott, author of Little Women, said, “I like good strong words that mean something.”

Those particular good strong words of hers are one of my favorite quotes. I’m a lover of words and one good strong word I’ve recently learned and fallen head over heels in love with is: solivagant. I fell in love with solivagant when I realized that it explicitly describes who I am–both my inner Self and my outer Self!

A solivagant is a solitary wanderer. A person who revels in the act of wandering alone–preferably in destinations and locations they have not previously visited.

As a writer, I am most definitely a solivagant. Writing is a journey into the unknown–to destinations and locations we’ve not previously visited. As writers we journey to take an idea and pull it from the unseen into the seen by putting words to it. Then we put the words together in a way that not only conveys our idea but also makes sense to our potential reader. Then we do it all over again. Our solitary wandering into ideas that become words that become stories that become our work makes us solivagants.

So if you are a writer, you are a solivagant. We must revel in the act of wandering alone–otherwise we’d never write anything! Personally I hold writing to be mythic in its essence. It’s the hero’s journey every time we pick up the pen.

As for my outer solivagant–I am a daily walker. I walk alone and I frequently wander. I delight in visiting a new park, a new trail, a new river walk or neighborhood or city. On my walks I find inspiration, solutions to problems, a sense of calm and peace and empowerment and always a return to myself in the rhythmic, simple movement of walking.

I’m often asked why I prefer walking alone and it’s because of that sense of returning to self. While I enjoy (and prefer) walk and talk meetings to “sit down” meetings, and I love hiking with family members (that’s a tradition), my daily walks are a time for me to re-center, recalibrate, refresh, and renew. I can only do that in silence, and the awareness delivered through my five senses, my feet on a trail, a view in site, and a curiosity for what’s around the next bend.

We women who want to grow and change are all solivagants in terms of the inner journey to destinations and locations not previously visited. And if you were to take up wandering by yourself in the physical world as well, you’d be a twofold solivagant–like me.

J. R. R. Tolkien famously said, “Not all those who wander are lost”, and solivagant or not, I never feel lost, rather I wander to find myself–in both the inner and outer journey.

So embrace your solivagant and go for a wee wander. You might like it. You might just find yourSelf.

2018: My Wish For You This New Year

The new year is upon us and we’ve resolved to change, to create new life-altering habits, to reach hitherto unattained goals. This is all well and good and is one of our most beloved traditions–to turn a new leaf with the turn of the year, thus we make New Year’s resolutions in the most sincere, well-meaning way possible.

I truly hope you achieve each and every one of your resolutions this year. I hope 2018 is your year–your breakthrough, breakout, yell-it-from-the-mountaintops year that blasts you into the life you’ve always dreamed of–the life you desire and deserve.

And while you’re putting action to your resolutions, I wanted to share my 2018 wish for you. It starts with a bit of knowledge that (when put to action) will change and possibly save your life. The knowledge is that 25 minutes of brisk walking on a daily basis can add up to 7 years to your life. Let me repeat this another way: if you walk for 25 minutes every day, you can extend your life by 7 years. That’s 7 more New Years, 7 more year’s worth of resolutions. That’s quite excellent really.

Here’s the life-saving part, which I consider a very big bonus: walking is an antidepressant, it improves cognitive function, increases creativity 60%, and there is now evidence that it may retard the onset of dementia. Walking also prevents or treats over 40 diseases and walking halves the risk of dying from a heart attack for those of us in our fifties or sixties. Walking truly is the magic pill to health and happiness.

The other great news is that walking brings benefits at whatever age you start. The more active you are, no matter when you start, the more benefit you are going to have.

Wondering how this knowledge is connected to my wish for you for 2018?

I know that walking is the easiest way to create happy, healthy, long lives on a daily basis. And I believe that if more of us are living happy, healthy, long lives we’ll become a force that changes the world for the better. I am all about changing the world for the better. And you are too.

So for you to be happy, healthy, and creative, which enables you to realize your dreams and help the world in the way you intend, I wish you would use your newfound knowledge and take up a 25 minute daily walking practice. It will change your life and every step will bring you closer to the life you desire and deserve, the life that will bring your gifts to a world that is ready for them right now.

I wish your feet on the street, the sidewalk, the hallway, the stairway, the path, the road, the trail.

Get your walk on in 2018! We’ll all be glad you did.

My Favorite Walk

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I am an avid outdoors woman. Outdoors is where I feel my truest Self, my most authentic Me. I was born in Tennessee, went to college in Utah, traveled and lived in several western states and then lived in Minnesota for 25 years. Despite the brutal temperatures, I spent many hours of my Minnesota winters cross-country skiing, snow shoeing, skating, slipping on ice, swearing at ice, shoveling snow, hauling in firewood, scraping windshields. Minnesota winters are accompanied by many outdoor activities–not all of them pleasant and not all of them the exercise you had planned on.

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Now I live about 15 minutes south of downtown Nashville. Middle Tennessee, where Nashville is located, is blessed with a temperate climate, which means being outside is pretty comfortable year round. (I mention this in contrast to the 25 years I lived in Minnesota.) Here, outdoor activities are much simpler, much easier to access, and much kinder in many ways. We rarely face frostbite or hypothermia. We just don’t do that here. For me this means that my daily walks are dictated more by time than weather. Obviously I dress for the weather–rain, snow, wind, sun, heat and humidity–but I do so knowing that exposed skin is not going to freeze in 10 seconds. This gives me a certain confidence that some (notably my Minnesota friends) might interpret as smugness. To this I say perception is reality.

My favorite walking spot here in temperate Nashville,Tennessee, is Radnor Lake. Radnor Lake is a 1,300+ acre State Natural Area with over 6 miles of walking trails. I have several walking routes based on the time I’ve made for the day’s walk but my favorite walk is to combine the Lake Trail with Otter Creek Road, thus walking all the way around the lake. It’s a walk of about 2.5 miles with stunning views and lots of wildlife. The Lake Trail is mulch and Otter Creek Road, which was at one time a road for vehicles, is paved. Both are easy to walk briskly and a delight on all levels.

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Walking is my daily sanctuary, my refilling time, my workout, and my moving meditation. I am an addicted walker and I am blessed to have my favorite walk be less than 3 minutes away. I walk through the woods listening deeply to the squirrels scolding, to the barred owls calling across the lake, to the geese flying overhead, to the turkeys gobbling on the hillside. I watch the silent deer pick their way to the lake for a drink and am captivated by the wind through the trees on the ridges. The lake smells of algae and time in the summer, leaves and dust in the autumn, countless blossoms in the spring, and smells of cold and patience in the winter. Radnor Lake is a place I can absolutely count on to return me to my center, to help me solve my problems, to ease my mind and settle my soul. The walk around Radnor Lake is my favorite walk because in that now familiar 45 minute moving meditation, I know that I am walking myself full circle–from who I was when I started to who I will be when I’m done.

Walking In A Winter Wonderland

“Sleigh bells ring
Are you listening
In the lane
Snow is glistening
A beautiful sight,
We’re happy tonight
Walking in a winter wonderland”

Winter Wonderland was written 83 years ago and since then has been recorded by a mind-boggling range of artists: Frank Sinatra to Ella Fitzgerald, Doris Day to Elvis, Dolly Parton to Billy Idol. If a singer has released a Christmas album, you can bet Winter Wonderland is on it. My favorite version is on James Taylor’s 2004 release, James Taylor: A Christmas Album.

Winter Wonderland is a song that makes me recall the delight I felt as a child when, during the holidays, we’d hear a knock on the door and to our great joy, find a group of Christmas carolers on the porch. How magical, how wonderful, how life-affirming!

So this holiday season, I invite you to take part in the magic by walking in your own winter wonderland, whether it’s on the sugar white beaches of sunny South Florida or in the frozen bitter cold of northern Minnesota. Here’s two wonderful ways to get your walk on in the coming weeks!

  • Caroling! Seriously if you’ve never done it, I can’t recommend it enough! It takes a fair amount of advance planning to organize your own group so I suggest you join an existing group to learn the ropes. Local churches, Meetup, and local singing groups are the three best places to jump on board.
  • A Holiday Lights Walk! Take your family for a walk to look at the holiday lights and decoration. This will quickly become a favorite tradition. If you live in a walking friendly neighborhood, dress for the weather and walk out the door. Invite friends and neighbors to walk with you! If your neighborhood isn’t walking friendly, check to see if your downtown storefronts decorate with holiday light displays. A cup of holiday cheer and a stroll around downtown with your loved ones can be wonderfully fun and entertaining.

This year take the time to walk in the winter wonderland that’s most convenient for you. Make the time, take those you love, get your walk on, and make some memories. Those memories will be the best gifts ever–ones you’ll relive and repeat for years to come.

Why Writers Need to Walk

Henry David Thoreau wrote, “It requires a direct dispensation from heaven to become a walker.” What beautiful words, fitting for a man who spent two years, two months, and two days in his singular “experiment in simplicity” at Walden Pond. Thoreau’s time at Walden included daily walks in the Walden Woods–long rambles that could last for hours.

Jane Austen stated her devotion to perambulating more simply. Ms Austen declared, “I walk: I prefer walking.” Her walks from her home Chawton Cottage to Alton Village, a bit over a mile away, have now become the Jane Austen Trail–a testament to her mark on literature and the countryside she called home.

It’s easy to be carried away by the sense of romanticism we project onto the times and places these authors inhabited. Thoreau’s marvelous solitude at Walden Pond, his long walks through the woods, writing by a crackling fire at night, kept company by the night sounds surrounding his one-room cabin.

And Jane Austen! How many women have pictured themselves walking those miles from cottage to village, gathering up their skirts to step the stiles and cross the footpath bridge over the stream, experiencing in that simple activity a wonderful timeless freedom.

As a writer and devoted daily walker, I believe there will always be a romance, a dance of sorts, between the writer and the natural world, the solitude of the pen on paper (today fingers on keyboard), the flow of words from the unseen to the seen. A unique connection exists between the writer and the world we inhabit. Many of us are inspired by walking; our muse speaks more clearly as we make our way along the trail or road or path. But why is that?

Fast forward from the 1800’s to just a few years ago and we find out why walking is the writer’s best friend. In 2014 Marily Oppezzo, a Stanford doctoral graduate in educational psychology, and Daniel Schwartz, a professor at Stanford Graduate School of Education published Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking. Their research proved that walking increases creativity by 60%. Goodbye writer’s block, hello wonderful words! And don’t worry, when seated at your desk, capturing the brilliance from your walk in written form, you will still be experiencing a “residual creative boost”.

In summary the study showed, “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.” So regardless of what kind of wordsmith you are: author, blogger, essayist, speech writer, editor, journalist, etc, walking is your optimal work space. How wonderful is that? The philosopher Friedrich Nietzsche said, “All truly great thoughts are conceived by walking”.

That’s why writers need to walk.