A million-and-one thank-you’s to Katie O. for informing me of Google’s delectable new online satellite pedometer! Now outdoor athletes can route favorite city runs, determine speed and distance, and download, save or export these routes! There is even an elevation tracker and (inaccurate) calorie counter. Maps are available for all 50 US States and Puerto Rico.

GMaps Pedometer — it just might be better than Christmas!
Try Sanoodi as well to keep all your local routes in one handy spot.

What is stopping you?

I’ll tell you a secret.
We all have moments where we really dread exercise. Even personal trainers, marathon runners, Olympic athletes. The difference between those who keep going and those who don’t is rarely a matter of sheer willpower; more often than not it is that larger idea beyond this moment that gets them out the door.

If you find yourself resistant to exercise, look inside. What beliefs are conquering you? When I say to myself, “I don’t have time,” I remember Oprah, who exercises every morning and certainly has less free time than I do!
Sometimes I am tired. Often that is legitimate, but exercise is a great invigorator! If I get my shoes on and get out the door, I promise myself I can stop after 15 minutes. Once I get going, I’ll keep on going and feel very accomplished afterwards. And if I don’t, I’m proud of myself for at least trying.
Other times, I fall into black and white thinking patterns. See if this sounds familiar to you:
“It’s an hour of travel time to the gym and back, and I will only be there for 30 minutes! What’s the point??”
“I can’t believe I’ve become so weak. I used to lift 3 times this weight in college! I’m not as young as I used to be, and this really makes me see that! – Guess I’ll just throw in the towel. It’s better than being reminded of what I lost.”

My greatest endorphin rush does not come from placing well in a race or lifting more than I ever have before. My greatest sense of pride in exercise comes from when I overcome that limited thinking that ultimately sabotages my higher good. By committing to 15 minutes of activity instead of the hour I had planned, I’m still telling myself that I am important and I deserve to feel good. I’m still strengthening my bones, boosting my metabolism, and most importantly – grinding in the habit of regular, consistent movement.
What are the things you tell yourself to get out the door? I want to know! Send me an email and I will share your top excuse-busters with other readers. Don’t be shy! I love hearing form you!
If you are currently a non-exerciser, look at the reasons you stay sedentary. Imagine a close friend was telling you the same thing and wanted your input on how to get around it. What would you say?

Our natural tendency is one of movement. As kids, how many of us stared at the clock waiting for recess so we could play outside? How many weekends did we run about like madmen until dinner?
If what you know of exercise is reminiscent of sadism, find another form of movement that lifts your spirits. Look into dance classes, yoga, NIA, housecleaning to your favorite tunes, or an invigorating walk on one of our many paved trails. Give yourself 10 minutes of “I’m worth it!” to start, and see where it goes from there.

No matter what, the most important thing is to never give up on yourself. As long as you are alive, you have great opportunities before you.

Staying Cool as You Move

Summer begs us to get out of the house and enjoy the best days the Puget Sound has to offer. But however north we may be, we are not imhmune from heat exhaustion and heat stroke – especially in these last two months before cooler fall weather sets in. Here’s how to maintain your activity and stay healthy in the heat:

• Don’t Forget Your WATER! I bring a camel pack on my longer workouts. Carry water with you at all times, and if you prefer, freeze used bottles 1/4 full of water (instant ice!) so you can have cold water for most of the day. If exercising longer than 60 minutes, consider using a sports beverage such as Recharge by Knudsen’s to replace lost electrolytes.
• SHADE! Hiking trails are often shaded and 5-10 degrees cooler than walking in direct sun. We are blessed to have many parks and paths with canopy covers in and near the city. Use the summer months to explore them!
• Make friends with the pool…or lake, river, or other body of water. Water is just as important here, even though you may not feel as thirsty.
• Wear loose, breathable clothing when outside.
• Avoid strenuous activity during the hottest parts of the day – between 11am and 6pm for most days.
• Sunscreen is your friend! Use waterproof and sweatproof varieties and let it sit on the skin for at least 10 minutes before beginning your activity.
• Take it Easy! Trying to set any record is not a good idea on a hot day. Listen to your body and it won’t steer you wrong!

It all adds up…

It’s no secret we are less active now than we ever have been. The creation of the automobile and the transition from the industrial age to the information age has us chained to our cars and our desks.
Statistics show our rate of walking has dropped by 42 percent over the past 20 years!! Is it any coincidence that the number of overweight Americans has increased nearly the same percentage in that amount of time as well?

The health benefits of even moderate walking (20-30 minutes a day) are prolific and unarguable. Those who are already active but have a few extra pounds hanging on may find additional, effortless walking to be the kickstart to moving the scale downward. Yes – it can be that easy!

You may be looking at me and asking, “How on earth can I fit in an extra 30 minutes a day when I have X, Y, and Z already booked in my day? How am I expected to find the time?” The marvelous thing is that it can be done little by little, throughout the day, with only minimal planning. Here are some ideas:

• If you commute to work using public transportation, get off one or two stops early and walk the rest of the way.
• Park on the furthest end of the parking lot. This also helps prevent those nasty door dings from careless drivers.
• Walk to a lunch spot outside the office to enjoy your meal.
• Incorporate a brief 10 minute walk after dinner to facilitate digestion, bond with family members, or reflect on the events of the day.
• Commit to a daily 10 minute walk break during the work week to clear your mind, reduce work stress, and stay refreshed in the afternoon before the commute home.
• If you have children in after-school sports, use some of the time they are in practice to get walk on an unused track or around the field and surrounding neighborhoods.
• Keep your walking shoes in the car at all times! They will eliminate excuses and remind you to “Think Active”!

Incorporating fitness into your lifestyle takes conscious effort, but the payoff is often larger than you imagine. A little fresh air is good for the mind as well as the body, and may be one of the only times in the day you get to pause for a moment and catch your breath. Seize the moment, and relish the results!