Note: These free tips are great and may be all you need. If you think you might like some more individualized help to live the healthy lifestyle, fill out this form and I will be in touch to help you get started!
Are you looking for some motivation to get moving? Do you wish you had more money to donate to your favorite charity? Wish no more! Download the Charity Miles app.
I discovered this app from getting one of those articles in your Facebook timeline that the algorithm thinks you might be interested in. It was an article on different ways to get motivated to exercise. I do a lot of walking and now biking since Awesome Hubby and I got each other good bicycles for Christmas. I thought it would be a good way to give back while I stay in shape.
The good stuff: This app is free. It is sponsored by Johnson and Johnson and they donate the money. You designate the charity from a list of many and do the walking, running or biking. Each time you get moving you can pick a different charity. It’s easy to get signed up and get started. All you need to do is have your phone with you while you are working out. You and your friends can also form a group on the app and keep each other motivated.
The “eh” stuff: If you want to keep track of your miles, steps etc. for the sake of your fitness tracker, don’t use this. You’re going to need a back-up. It does not sinc with Fitbit, Apple Watch etc. I found the GPS tracker to be pretty accurate, but if you use it in pedometer mode it’s not so hot. To use the GPS it needs to be set to “always” in your phone settings. That can be a huge suck on your battery and data. I switch it to “always” only if I’m taking a bike ride or walking outdoors. I don’t use it in my everyday walking at work because I don’t want to wear or carry my phone all day long. If it would sinc with my Fitbit, I would earn my charity a lot more money. Maybe someday in the not so far off future, they will update so you can sinc with your fav fitness tracker. Hope so! It will show you how much money the your charity has made in total, but the app no longer shows how much money your personal run, walk or bike has contributed. I would be even more motivated if I could see that each time.
The bottom line is, I figure since I’m out there busting my butt anyway, someone else can benefit from my effort!
Here’s the easy steps to get started:
1. Download the app
2. Do the user name and password thing
3. Make yourself a profile
4. Pick your charity (you can pick a different on each time your work out).
5. PIck your activity
6. Enable your GPS or the pedometer (If you choose “no, not right now” you get the pedometer option.
Your all set to get started raising money for your charity!
Spring is beginning to spring! I am so glad. I am not a big fan of Winter. Not sure why I continue to live in the Northeast. I know once I can live the life of a snowbird, I am sure going to try!
With the coming of Spring comes the urge stop hibernating and get outside to walk and work out. I found a great fitness challenge on myfitnesspal by Leslie Sansone for beginners who want to walk 10,000 steps a day. It follows the principal of the Couch to 5K program to get you stepping a little more each day until you are doing 10,000 every day. There’s one for complete beginners, and one for people who have been walking, but aren’t quite up to 10,000 steps a day…yet.
Both challenges are displayed below. Grab your walking shoes and a walking partner. Hit the road or the park and get moving. Enjoy the great outdoors and the Spring weather!
Let me know in the comments below how you like this challenge. Share this post with your friends and family if you think they would enjoy working up to 10,000 steps a day
What motivates people to exercise? I’d like to share an idea I am trying with my middle school students that you could use at work or with your family and friends. All you will need are ideas to modify what we are doing to fit your individual situations.
Husky Striders is an intramural program I started at our middle school. Here’s how it works. Kids stay after school and we go to the football field nearby. It is surrounded by a cinder track. Students walk or run (their choice) around the track. Each time they pass me, they are handed a playing card. At the end of the alotted time, students report how many cards they have and hand them in. I record the number of laps they walked or ran; four laps equal a mile. For every mile they walk or run, they will receive a “Husky Strider” purple rubber wrist band. (These bands are very popular with the middle school set!). Laps are cumulative so I add them up for the entire time I run the program.
My hope is this simple incentive will keep the kids coming back to Striders and keep them racking up the miles. The first day we stayed after school, I had sixty students show up. I was expecting 30 at the most. Many completed 12 laps that day. Kids are already asking me when those bracelets will be here!
How could you use this idea to motivate walking/running with your group of fitness minded people? How could you modify it to use with a group connected via internet? What kind of incentives will motivate your group? Start thinking and let me know what you come up with….
My second 5K walk, the Freedom Run 5K in Southport NC. I started doing 5Ks to give myself goals for my exercise and fitness efforts. We vacation every year at Sunset Beach, NC. Over the years members of my family have participated in the 5K, but I had only done the one mile fun run a few times. This was the year I wanted to walk the entire 3.1 mile course. When my sister (Nancy) and niece (Lindsey) found out we were walking, they decided they would enter and run/walk the course together. My nephew, Ben also decided he would run.
The race stepped off at 8 so we had to leave the beach house at 6:30 a.m. (toothpicks for eyes please) to get to Southport. Nancy and Lindsey rode with us and I enjoyed listening to Lindsey’s excited chatter all the way there. This was her first 5K too. It was a super hot day and humidity was at 90% so we prepared by hydrating on the way.
When we got there it was off to warm up. We were excited to take pictures before the event. Ben was hardcore so he wouldn’t pose for any pictures (sorry young ladies, he’s a cutey) because he was really into his warm-up.
We lined up for our pre-race instructions and then the starting gun, no, make that a CANNON went off. We were part of a record number of over 400 participants. Our times were recorded by a high techno strip on the backs of our numbers. Bob walked with me for the first mile and then he decided to jog it for the next two miles. I walk too fast for his pace, but he runs too fast for mine so it worked out best this way.
I got into my power walking pace and thoroughly enjoyed the scenery and the people I interacted with. It was nice to walk near the mouth of the Cape Fear River and feel the ocean breeze cooling me off as I went. I crossed the finish line at 45:02, almost the same time I posted for the Train Wreck Trek. Pretty good considering the extreme heat. Here’s how everyone else did:
Ben: 16th overall and third for his age group with a time of 19:33. He won a pottery bowl crafted by a local artist.
Lindsey: 34:45 Nancy: 35:00 Bob: 37:08
If you are ever in the Southport, NC area over the 4th of July and want to run/walk in a fun 5K, give the Freedom Run a try. Were you there on June 30? Tell me your story!
I did my first 5K over the weekend. I decided to do 5Ks to give me extra motivation to exercise. Since I don’t like to run, I planned on brisk walking. The day dawned sunny and cool, a great day for a distance race. Hubby and I got to the starting line early. Good thing because our registration I sent weeks ago must have gotten lost. They didn’t know anything about us! We had to quickly re-register before race time.
The mood at the starting line was excited. Everyone was buzzing. After some brief pre-race instructions the gun went off and we were underway.
We started out at a good pace and moved up to the front of the walkers. We were keeping the last of the runners in our sights. The first two miles went smoothly. By this time the runners had made the turn and were coming back so we had to walk single file. During our final mile, hubby asked if I was ready to turn it up a notch. I said sure and started race-walking. He couldn’t keep up unless he jogged slowly. I didn’t know I could walk that fast. We passed a few slow runners. In the end I almost came in 3rd place for my age group (it was a small race). The woman who finished in front of me was RIGHT in front of me.
Happy Memorial Day weekend. Hope this post finds you enjoying some great outdoor activities. This weekend starts the gardening season where I live. Saturday morning meant a trip to the greenhouse to pick out some new perennials and annuals.
Gardening is great exercise! Bending, stretching, lifting, and walking. There is also something very satisfying about digging around in the dirt. Even though it took me all day (I had to dodge two thunderstorms) to get the flowers in, I got it done and they look great now.
This morning hubby and I went to early church so we could get a 5K walk in before it got too hot. We will be walking in the Train Wreck Trek 5K(I hate to run) on Saturday, June 9. We did the course we will be walking for the 5K. It’s flat and shady and will be good for the runners to PR. This will be my first one so it will be my base time. Today we walked about 17 minute miles at 3.5 MPH
I’m looking forward to doing this 5K. I would never run one but I can hardly wait to walk it.
I’ve done a lot of blogging about setting goals when making your fitness plan. Helping people set goals is a big part of online fitness coaching. I feel like it’s time for me to set a new goal for myself. I’m feeling the need to have something new just over the horizon to get ready for. If I have an event coming up, it will help me keep working out and staying in shape.
So….this summer I am going to sign myself up for two 5Ks. One is called the Train Wreck Trek and it is run on a railroad bed (no rails anymore) in the tiny town of Reedsville. The other one is in Southport, SC. It will be held over the Fourth of July Weekend. Unlike most folks who take part in 5ks, I will be walking. I am just not a runner, but I love to walk. I haven’t done anything of this length since I use to take part in the 12 mile walk-a-thons for hunger in the 70’s. Yes I have just dated myself!
My usual fitness routine is weightlifting 3 days per week, cardio twice a week and an ab rountine once a week. I walk my dog almost every day for at least 20 minutes. I spend an hour or two each week ballroom dancing. I am in pretty good shape so I don’t think I will have any trouble walking a 5K. I do want to start getting a long walk in once a week. I need to get a baseline time and see if I can improve on that to be “race ready” in June.
Success! My goal is now in writing and I have told others about it. It’s your job to keep me accountable! I’ll be updating with posts on my progress from time to time. Have you ever walked a 5K? What tips do you have for me?