A Walk a Day, Keeps the Doctor Away

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“All truly great thoughts are conceived by walking.”

Friedrich Nietzsche

In my last few Wellness Wednesday posts we detailed many of the therapeutic effects of nature gained through camping and gardening.

We saw how these activities also provided the ability to not just exercise the mind and soul, but also to exercise the physical body.  Each of these activities may include the use of some type of tools, be it a rake for the leaves in the garden, or in the case of camping, a few days off is needed; some planning and some camping gear.

But there is something even simpler that you can do. It requires no cost, no equipment and still allows you to reap the healing benefits for the mind and physical body.

Walking for Stress Relief , in my series of books geared towards nurturing better physical and mental health through approaching stress differently, examines the health benefits of walking. It is a way to enjoy nature, delve inside your mind and experience clarity that sometimes escapes us in a fast paced world.

Some people walk with a partner, others enjoy the solitude of walking alone, it’s one way to get their ‘me time’

Find out the effects of walking at different types of the day. Discover what types of physical environment for walking suits you so you can get the most benefit from your trek.

My book teaches you the secrets to stop making walking a chore and make it an enjoyable activity.

While you are enjoying this activity, you are freeing your mind, achieving great physical benefits and experiencing the abundance of gifts that nature has to offer you, through touch, sight and smell.

Stress melts away like snowflakes dropping on your face. You find vision, purpose and peace.

Many studies demonstrate the effects of walking and exercise on the brain and the ‘feel good’ feeling that it creates. Some studies even swear its effect is as good, if not better than taking medications for depression.

My book will also show you how it doesn’t matter what the weather, you can plan and have your scheduled walk. But just in case you can’t get out on a particular day, you can open up your window with a favorite view and jump on this desk treadmill. You can keep working from home and still get your walk on.

Don’t think that I forgot the mommies that have to have the little one accompany you on your walk or on a jog, for the more active moms. Click here to find out about a great stroller for your little walking partner.

Enjoy the peace, physical benefits and the stress relief that walking can bring to you.

 Choose when, choose how and how much, but make sure you choose to do it.

Please Share Your Thoughts 

In the comments below, share with us:

1. Have you ever tried that walking to help relieve the stress in your life?

2. If you enjoy walking for stress relief, share some tips about where you walk, when you walk, how often, and how it affects your mood.

Five Ways Exercise Helps You Cope with Difficult Life Changes

Go-joggingWhen you are going through stress, dysfunction, and difficult life changes, often the last thing you want to do is exercise. You’re probably already tired and your body is telling you that it wants comforting foods (foods usually full of fat and sugar), not that it wants to go for a jog. In this moments, sometimes the most beneficial thing you can do is ignore your food cravings and do something that you intellectually know will be better for your stress level and health, even if your body initially resists. Exercise has proven to be an excellent stress reduction tool, especially in the most trying times of your life. Here are five of the biggest benefits of exercising during a time of challenge.

  1. Exercise acts as a distraction. Even taking a simple walk around your neighborhood allows you a moment to do something besides just think about how stressed out you are. If you are just sitting at home, trying to wrestle with this challenge all the time, you are going to work your body up into a panic. Getting out of the house and doing something else—something that has absolutely nothing to do with your challenge, is often the best plan of action. Give yourself a moment to breathe. Leave the situation behind and just appreciate the fresh air. It is, of course, easier said than done, but if you put some music on your mp3 player and get moving, you might find yourself not focusing on the difficult situation for once.
  1. Exercise can be family time. If you have a stroller that is made for walking, this can be a great time to get the kids, even if they are very young, out of the house, into the sunlight, and doing something fun and healthy. Sometimes, when we are having a difficult time, we put our families on the back burner. While we may still keep up with our normal routines, we may not actually be putting an effort into showing those that love and support us that we appreciate that love and support. Getting everyone outside, doing something active together is a much better option than sitting around and stewing in your juices for days on end.
  2. Exercise is a highly personalized activity. By now, one of your friends or family members has likely said, “You need to do something for you.” As women, we are hardwired to take care of other people first and ourselves last. If you are going through one of life’s most challenging times, from a career change, to a divorce, to a death in the family, you really do need to take a moment and do something just for yourself, that has only selfish benefits. Even if you just walk on the treadmill for half an hour, every morning, you will feel happier and be better prepared to face what the day may bring.
  3. Exercise forces the body to deal with stress. Studies conducted by the American Psychological Association have found that consciously exercising, getting out and doing something active, strengthens the bond between mind and body. That bond, in turn, forces the body to deal with whatever stress is in the system. Many people are put off of exercising during a stressful time because they know that exercise actually puts more stress on the body—but it also kicks the body’s stress response into high gear, so it is better able to deal with not only the stress of the exercise, but any and all stress in the system.
  4. Exercise boosts mood and energy. It boosts the mood in the short term and boosts your energy in the long term—two things that you likely want more of during a stressful or sad time. The more you exercise, the more energetic you will be, as your metabolism revs up to meet the needs of the increased activity. Doing something active and for yourself is psychologically uplifting, but it can actually improve your physical mood indicators, especially if you go for a walk outside and catch some sunlight. Your body will produce Vitamin D, improving your immune system and serotonin, the hormone connected with a positive mood and energy.

10 Smart Ways To Beat Stress And Maintain Your Joy In Life

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Looking for ways to beat stress and minimize it’s harmful effects in your life? Read on for 10 tips to do just that!

Stress-induced problems swirl around us all the time and it often feels like the pressure never ends! Yet, there are simple ways to beat stress without harming your body.

Here are 10 steps to a less stressed life:

1.    Cut out the busyness. What are some things you can cut out of your schedule to give you more quality time for you and your family?  What clubs or organizations do you belong to? What meetings or activities are you involved in? Is it all necessary?  Carefully consider which programs and activities you can remove from your schedule – then do it!

2.    De-clutter and organize your home. When your home is cluttered and unorganized, you tend to feel cluttered and unorganized on the inside, causing you more stress.   Get rid of the stuff you never use by selling it, throwing it away, or giving it to someone who’ll make use of it. Once you’ve done that, organize what’s left over and make a place for everything. If necessary, use labels and organizational containers to make it easy to find things again.

3.    De-clutter and organize your workspace. Organizing your workspace is no different than de-cluttering your home.  Remember, your external environment affects your internal peace. Messy on the outside likely means messy on the inside.

4.    One of the major stress factors is money. However, there’s a simple solution: a budget. Most people don’t like the word budget, but budgeting doesn’t have to be difficult. In fact, financial planning and money management actually helps you save money AND beat stress.

Do a search online to find a budgeting system that works best for you. It needs to be simple and easy to use every day. Once you’re on a budget you’ll feel a lot less stressed due to finances. Seek the help of an experienced financial planner who can steer you on the right financial path.

5.    Enjoy what you do have. In our society you’ve probably learned somewhere along the way that more is better. Well, it’s not.  When you learn to be content with what you have right now, you’ll find much more peace within yourself.

6.    Get regular exercise. When you workout, your body burns off more than just fat and calories. Working out also burns off steam.  If you’re stressed due to work situations or family conflict, getting a good workout will help you relieve stress.  Walking as exercise works wonders. You’ll be able to think and reason more clearly, which will help you deal with some of the core issues that are causing your stress.

7.    Eat healthier. Yes, eating healthy foods really does relieve stress because when your body is nourished properly, it functions optimally. Eating right lends itself to clearer thinking.

8.    Reduce your workload. If you have a heavy workload, either on the job or at home, do what you can to reduce it.  Take a good look at your routine and determine if the workload is really worth the toll it’s taking on your body and health. If it’s not – and there’s no end in sight – perhaps it’s not the proper solution to your problems anyway.

9.    Communication is key to relieving stress in your life. If you have a friend you can talk to openly and honestly, seek them out.  Getting things off your chest will help you sort out problems and see your situation in a new light. The less foggy your mind is, the more stress you’ll be able to remove from your life. It often helps to have someone outside of the situation to talk to because they’ll likely see something you don’t.

10.    Journaling is a great way to relieve stress. You can have an outlet without having to reveal your deep thoughts to the world.  Journaling is a great way to see the progress you’ve made, which can be very therapeutic.

As you can see, there are many smart ways to reduce stress. Put them into practice now and you’ll soon begin to see a real difference in your life. Your stress will start to diminish and you’ll be free to enjoy your beautiful life!

Please Share Your Thoughts 

In the comments below, share with us:

1. Which tip(s) do you think would work best for you?

2. Do you have any stress reducing tips to share with us?

5 Simple Ways to Lose Weight and Get Healthy

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Many people think that they can only lose weight by joining a gym. This is not true. Turns out, there are many ways to lose weight and get healthy.  There are a variety of ctivities you can do in or around your home to get into shape.

Do you groan when you think of trying to lose weight and exercise? Most of us do! Unfortunately, for so many women, the very idea of losing weight breeds negative thoughts and feelings. You may even feel as if it’s an impossible challenge.

After all, who wants to think of climbing on those machines in the gym for 30 minutes to take off the pounds? Or even worse, doing sit-ups at home. Yuck!

If losing weight has become a drag, you need to rethink your strategy.

You’ll be glad to discover that you don’t need to go to the gym to lose weight and get the body you want!

Here are five simple activities that will help you get healthy while having a blast:

  1. Play group sports. One great idea for losing weight the fun way is to play group sports. Next time, instead of dragging yourself to the gym and those dreaded machines, check out the recreation center in your area.

Start playing soccer, softball, volleyball, or basketball. With these activities, you’ll be burning off the calories while enjoying yourself at the same time!

  1. Go for a walk with your friends. Another great way to get active and improve your health is to start walking with friends. Meet during the week to take a brisk walk together, either in the morning before your day begins, during lunch, or in the evening after work.

Schedule your walk into your day as social time. While you’re walking, take time to catch up and chat with each other. This way it feels more like a social experience instead of exercise.

  1. Dancing is another great way to burn off mega calories while you have a great time. You’ll get your heart pumping, and you’ll enjoy an awesome total workout!
  • Take a dance class.
  • Go out to a nightclub where you can dance the night away.
  • Get some dance videos so you can dance at home.
  1. Beautify your yard or cultivate a garden. Gardening and yard work are both activities that burn calories so you can lose some weight. Planting flowers or vegetables, pulling weeds, raking, hauling dirt, and doing other gardening chores can really help you get in shape.
  • When you’re squatting, bending, and yanking out those weeds, you’ll be working muscles you didn’t even know you had!
  1. Play with your family. Even something as simple as playtime outdoors with the family can help you lose some pounds and stay healthy. Whether it’s running, Frisbee, or playing tag together, just having fun with the family can give you some much needed activity.
  • Visit a park and go hiking on the trails.
  • Climb a tree in your backyard.
  • Go swimming or skiing.

The possibilities are endless! You’ll have fun spending quality time with your family, and teaching your children a healthy lifestyle as well.

Although these activities are fun, regular activity and eating a healthy diet go hand in hand when you want to lose weight. You can’t count one weekend of gardening as your exercise for the week. Vary your activities for more fun, and do something to get moving every day.

Consistency is the key to reaching your weight loss goal.

As you can see, exercising and getting in shape don’t have to be boring or unpleasant. There are plenty of easy activities you can do to lose weight, improve your health, and have fun!

Please Share Your Thoughts 

In the comments below, share with us:

1. What is your favorite activity for staying healthy?

2. How would you incorporate one of the five stress-busting acitiives mentioned above in your life?


Why NOW Is The Time to Put Your Health First


Simple ways to put your health first, every day.

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more women than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health this year:

  1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.
  1. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.
  1. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

  1. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.
  • Consider taking up gardening or camping.
  • Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Please Share Your Thoughts

In the comments below, share with us:
1.What steps have you/are you taking to improve your health?

2. Do you agree that NOW is the time to put your health first?

Do You Walk Enough? Start Walking For Stress Relief!


Today I want to talk about how walking is perfect for relieving stress. How often do you walk?

Walking is one of the best ways to relieve stress. Exercise in general is effective for stress reduction, but walking is accessible to anybody and doesn’t require special equipment or knowledge. Research has shown that people who walk enjoy lower stress levels than those who choose more strenuous forms of exercise, such as running or strength training. Here are some reasons why walking is superior when your goal is stress relief.

Lets You Slow Down

In a world where rushing has become the norm, walking can be a refreshing chance to slow down and appreciate your surroundings. Cycling and running require passing things by at a faster rate of speed that doesn’t allow for low-key observation. With regular walks, you’ll probably find yourself enjoying a more relaxed perspective on the world around you.

Enhances Your Mind-Body Connection

Stress can keep you locked away inside your head, causing you to lose track of what’s important and healthy for your body. Walking can remedy this by engaging you with your movements for awhile. If you focus on your senses during a walk, you can deepen this benefit. For example, concentrate on your breathing, the sounds around you and the feeling of your feet on the ground.

Walking ForStress ReliefCheck Price

Improves Your Sleep

Poor sleep is a common cause of stress, and exercise is one of the best medicines for insomnia and poor sleep quality. Significant improvements for sleep will come with at least 30 minutes of walking daily. Ayurvedic medicine recommends going for a walk before bedtime; if you decide to try this, choose a relaxed pace and savor the fresh air.

Gives an Escape from a Stressful Situation

Sometimes a short escape is all you need to reduce your stress. By going for a walk, you can take a break from a tense situation and have some time to collect your thoughts. It’s often best to walk alone at times like these, but if you’ve been stewing by yourself, try going for a stroll with a friend for a positive social occasion. As an alternative to driving, walking can be a great way to take more time on your trek to the store. As exercise, walking gives you more time away than running or cycling a similar distance.

Walking is a gentle, versatile way to lower your stress levels. Recent studies have also shown that it carries as much health benefit as more strenuous forms of exercise, such as running. Whether you enjoy walking alone or with friends, in the morning, at night or on your lunch break, you can easily reduce your stress anywhere there’s room to walk.

If you’re not used to actively walking or you’re not convinced of the amazing benefits that walking will have on your stress levels and the ways in which it can change your life, I want you to check out my Kindle book all about the amazing ways that walking can help your stress levels plummet!


To your stress relief success!

Walking As Exercise: The Ideal Activity to Get Rid of Stress

We all know that regular exercise is a good way to fight stress. But what about walking as exercise?

Are there any health benefits of walking as a form of exercise? Definitely!

All health professional agree that walking is an ideal activity to get rid of strain and tension and to promote overall health.

Walking As Exercise – What Do Health Professionals Say?

Many doctors recommend walking for exercise to patients who are recovering from a heart attack, have high blood pressure or suffer from arthritis.

Psychologists also encourage walking for exercise if you are feeling depressed, anxious or overwhelmed.

But that’s not all.

Health coaches and personal trainers often set you up with a walking program as the start-up point for developing an effective exercise program.

Actually, walking use to be the primary form of transportation for past generations.

It was the major way to get anywhere you needed to go.

Fast-forward a few generations. Now, we only have to take a few steps to the car so walking has become an “exercise” instead of a regular activity.

Walking As Exercise – What do the Fitness Magazines Say?

There is an abundance of fitness magazines that promote walking as exercise.

They offer a full range of “walking programs” as if we suddenly forgot how to put one foot in front of another.

If you like structure and could benefit from a complete walking schedule some programs will even tell you which days to talk, how long to walk, how fast to walk and every other detail.

But why choose walking as exercise?

For one thing, you already know how to do it, so all you may need are a few refinements in technique and a good pair of walking shoes.

Walking for exercise is great at almost any age. If you’re very fit, you can train as a “power walker” or “race walker”.

I enjoy a 45 minute “power” walk at least 3 times a week.

In addition to that, I take a walk ( 10 minutes) to the grocery store for small items) when needed instead of jumping in the car.

I get to save gas PLUS enjoy the scenery and clean air. It works wonders to keep my stress levels in check.

What Makes Walking As Exercise So “Ideal” for Stress Relief?

Walking is the ideal exercise to help you get rid of stress because :

o ZERO cost!! Walking is free – you don’t have to pay any additional money to get started. All you need is a commitment to your walking program, a sturdy pair of sport shoes, some soft socks and comfortable, nonrestrictive clothing. That’s it!

o No Gym or Location restrictions. You’re not limited to a gym or o any specific location- you can walk on the street, in the mall or around the floors of your office building. In fact, the variety of different locations can keep you motivated to stick with walking as exercise.

o Low Impact exercise. Some high impact aerobics may be too hard on your knees and joints. Walking is a great low impact exercise that’s great for building aerobic capacity.

o Walking merges easily into your life. It’s easy to find ways to weave more walking into your daily routine. For instance, – you can park farther from your destination or walk to nearby places.

o Involve Your Friends. Walking is a great activity to share with a friend. Instead of making a lunch date, decide to go on a walk and have a healthy snack when you return.

o Immediate impact in your health. Walking as exercise helps cut heart disease risk in half!! Walking for thirty minutes, six days a week is the ideal activity if you are suffering from extreme stress in your life.

o Slow down the aging process. Walking for exercise staves off aging by keeping the body toned and trim. It also gives much needed oxygen to the cells that support healthy skin.

Put On Your Walking Shoes!

By now you should be convinced that walking as exercise is and ideal activity to get rid of stress.

To make walking even more fun, you can buy a pedometer to measure your steps and keep track of your walking.

You could set a goal to add 500 more steps to your walking each day.

Don’t let life’s pressures affect your overall health negatively. Make walking for fun and health a part of your daily routine.

You can walk your way to good physical and mental health. So put on your walking shoes and start stepping!

 Start! Walking At Home with Leslie Sansone: Beginner/Intermediate – 1 & 2 Mile WalkCheck Price Leslie Sansone: Walk at Home – 5 Day Slim Down – A Mile Each MorningCheck Price Walking the Walk (w/DVD): Getting Fit with FaithCheck Price

[video] What is the Best Thing You Can Do For YOUR Health?

Low fitness has been proven to be the strongest predictor of health issues and death. Exercise is a medicine! So what dose is best? There is no one size fits all, but 30 minutes of exercise daily is the best thing you can do for your health.

I cannot emphasize enough the health benefits of walking. From heart disease, to diabetes, to stress management, walking does wonders for creating a healthier, more stress resistant body. This video explains why walking is truly our best medicine. It’s the best thing YOU can do for your health.


In the comments below, tell me:

1. Could you plan to walk at least 30 minutes every day to boost your fitness?
2. How can you tweak your weak to limit your sitting and boost your walking?

If you would love to learn more about how you can manage stress, join our Stress Management Club now. It’s FREE!

[Video] The Health Benefits Of Walking For Stress Relief

Aside from jogging, did you know that walking reduces stress and stress-related health risks?

People who walk have less and less incidence of cancer, heart disease, diabetes, and other diseases. The health benefits of walking go on and on.

If the weather permits, go out for a walk. Take your kids for a stroll at the park. It’s not only a good way to explore the environment, but it helps you clear your mind and relieve stress. Watch the video below to learn why taking a walk is a great way to relieve stress.

In the comments below, I want you to tell me:

  1. When was the last time that you went out for a walk?
  2. Do you prefer to take an early morning walk or after you arrive home from work?

If you would love to learn more about how you can manage stress, join our Stress Management Club now. It’s FREE!

Walking As Exercise: The Best Way To A Stress Resistant Heart

When people begin an exercise program, they often try to go from 0-100 all at one time.  You may think you need to go to the gym and run on the treadmill for 6 miles every day, but doing this may actually cause more harm than it does good.

Walking  Can Protect Your Heart From The Damaging Effects Of Stress

If you’ve been very sedentary and aren’t used to exercise, you may want to try one of the easiest methods of physical activity around. Walking is one of the most basic exercises that can really impact your heart health.

It’s a great type of exercise for people at any physical fitness level.  But if you’ve been spending most of your time on the couch, walking is probably the best exercise with which to start.

You may find that you can’t walk very far at first, and that’s okay.  You can gradually build up your distance. For walking, you don’t need a lot of special equipment and you don’t have to buy an expensive gym membership.

What Do You Need To Get Started?

All you need is a pair of good walking shoes and a place to walk.  For many people, that means opening the front door and walking in the neighborhood.  For others another location will be required for safety or weather restrictions.

But there are many places you can walk that don’t cost money.  Check with your local mall and see if they open the building for walking.  Many shopping malls have groups that walk there in the morning.

It offers a safe place for you to walk that’s not exposed to elements of cold, rain, and snow.  Local schools and colleges also have tracks that are often open to the public.  Your local park may also have walking trails that you can use.

Enlist A Walking Buddy

When you’re starting a new routine, it often helps to enlist a buddy.  Walking with someone can help motivate you to keep up your program and it also can provide safety if one of you becomes injured.  Walking with a partner can also keep would-be predators at bay if you’re walking in a public area.

You can start your walking program by walking around the block one or two times.  As you walk, you’ll gradually get in better physical shape.  You’ll then be able to increase the amount of distance you walk.  You may also be able to walk faster and faster as you go.

Walking as exercise is effective and almost anyone can do it at any age and physical fitness level.  However, you should check with your doctor before beginning any exercise program.


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