Date: 6/11/09
Time: 11:00 am - 12:00 pm
Where: Hy-Vee 1556 First Ave. NE Cedar Rapids, IA 52402
Date: 6/11/09
Time: 6:30 pm - 7:30 pm
Where: Hy-Vee 3235 Oakland Rd. NE Cedar Rapids, IA 52402
To Register please to go the Wellness Calendar on Wellmark.com or call (877) 464-0415.
I look forward to seeing you there!
Friday, May 29, 2009
How often should I change my walking shoes?
Hello all of you walkers out there-
It is finally getting to be summer time and the weather keeps getting better everyday! This a great time to either begin your walking program or turn it up a notch. But before doing so, be sure to have a good pair of walking shoes. I get this question alot at my WalkingWorks: Ready, Set, Step Seminars and I wanted give you a friendly reminder that when it comes to walking shoes, you should be replaced every 300-500 miles or every 3 to 6 months. This will help to prevent injury and make your walking experience that much more enjoyable! So get out there and start stepping to a healthier you today!
It is finally getting to be summer time and the weather keeps getting better everyday! This a great time to either begin your walking program or turn it up a notch. But before doing so, be sure to have a good pair of walking shoes. I get this question alot at my WalkingWorks: Ready, Set, Step Seminars and I wanted give you a friendly reminder that when it comes to walking shoes, you should be replaced every 300-500 miles or every 3 to 6 months. This will help to prevent injury and make your walking experience that much more enjoyable! So get out there and start stepping to a healthier you today!
Thursday, May 28, 2009
Map Your Route
Wonder how far you're walking? Check out this cool map tool from the Web site Spark People you can use to find out how far you've walked, run, or biked outside:
http://www.sparkpeople.com/resource/fitness_maps_home.asp
Plus, you can calculate your speed and calories burned.
http://www.sparkpeople.com/resource/fitness_maps_home.asp
Plus, you can calculate your speed and calories burned.
A Beautiful Day in the Neighborhood!
.JPG)
We walked the streets of Humboldt, IA today after City employees listened and learned on "Walking Works: Ready, Set, Step". It was a great day to get a walk in! In 20 minutes or so we had stepped about 2,600 "clicks" on our pedometers (between 1 and 1.5 miles)! Way to go City of Humboldt!
Thursday, May 21, 2009
What Keeps You Walking?
Staying motivated is one of the toughest parts of any exercise program. For everyone, there will be days when it is hard to get your body moving: not enough time, too tired, not enough energy.
Plan ahead for these days by creating a "Motivation to Move" list. Think about all the reasons you exercise and want to be healthier. Write them down, and keep the list where you can see it - your desk, your purse, your fridge, in your workout bag. Look it whenever you need to stoke you feel yourself relapsing into couch-potato mode.
Here's some of my reasons to keep moving:
1) Smaller pants
2) To set a healthy example for my children, especially my daughter
3) Because I don't want to give up chocolate
4) My workout partner is counting on me
5) To have more energy
6) To release frustration and stress
7) It's my "alone time"
Share what keeps you motivated to exercise.
Plan ahead for these days by creating a "Motivation to Move" list. Think about all the reasons you exercise and want to be healthier. Write them down, and keep the list where you can see it - your desk, your purse, your fridge, in your workout bag. Look it whenever you need to stoke you feel yourself relapsing into couch-potato mode.
Here's some of my reasons to keep moving:
1) Smaller pants
2) To set a healthy example for my children, especially my daughter
3) Because I don't want to give up chocolate
4) My workout partner is counting on me
5) To have more energy
6) To release frustration and stress
7) It's my "alone time"
Share what keeps you motivated to exercise.
Tuesday, May 19, 2009
Walk your Way to Better Health!
The City of Glidden, IA is launching a 1 year program for their residents: Walking Works....Promoting Better Health. I presented "Ready, Set, Step" walking seminar and we took a brief walk around the block sporting new pedometers! Great times had by all!
Monday, May 18, 2009
Walking + Jogging = Wogging
"Wogging" is the combination of a walk and a jog. I came across this term over the weekend, and it's the perfect description of my exercise routine.
Wogging gives you the best of the worlds of walking and jogging. You avoid the constant high impact of running, but burn more calories to improve your body condition.
Searching online, I learned there's two ways to Wog: the Steady Wog and the Variable Wog.
Steady Wogging is when you walk somewhat like a racewalker, but your feet leave the ground. Here's a link to a YouTube video that shows the technique:
http://www.youtube.com/watch?v=u5krLB2vH1k
Variable or Intermittent Wogging is simply alternating between walking and running - and this is what I do. Over time, I've built up strength and endurance so that I can run longer distances, but I let myself be okay with walking when I need to. Especially uphill.
Give "wogging" a try and let me know what you think.
Friday, May 15, 2009
Wellmark at celebrAsian Tomorrow
Join the celebrAsian this year on Saturday, May 16, 2009, at the Iowa State Capitol, East Campus, in Des Moines, Iowa from 10 am to 8 pm. http://www.celebrasian.org/
Stop by the Welllmark Blue Cross and Blue Shield Health & Wellness Village to pick up a free walking journal. Wellmark Community Wellness Coordinators will be on hand from 10 a.m. - 5 p.m. to offer health tips and demo Wellmark's Wellness Calendar and Resource Guide.
Stop by the Welllmark Blue Cross and Blue Shield Health & Wellness Village to pick up a free walking journal. Wellmark Community Wellness Coordinators will be on hand from 10 a.m. - 5 p.m. to offer health tips and demo Wellmark's Wellness Calendar and Resource Guide.
Wednesday, May 13, 2009
Biking for Cross Training
It was raining at lunch so my training partner and I hit the stationary bikes at the gym.
Using a different activity can help strengthen muscles not used by walking. And, wow, I could quickly feel those muscles!
Lesson learned: I need to add a day or two of cross training into my weekly walking/running routine.
You can supplement walking with biking or any other aerobic activity - tennis, martial arts, swimming, a step class, even dancing. Just mix it up. It will keep your workouts interesting and ensure you're working your entire body.
Using a different activity can help strengthen muscles not used by walking. And, wow, I could quickly feel those muscles!
Lesson learned: I need to add a day or two of cross training into my weekly walking/running routine.
You can supplement walking with biking or any other aerobic activity - tennis, martial arts, swimming, a step class, even dancing. Just mix it up. It will keep your workouts interesting and ensure you're working your entire body.
Wellmark's Walk @ Lunch Day - Des Moines
Ready, Set, Step - You bet! Wellmark Blue Cross and Blue Shield employees in Des Moines walked the Des Moines skywalk on May 7.
Wellmark's Walk @ Lunch Day - Sioux City
A Lot of Steps Taken on Walk @ Lunch Day
On Thursday, May 7, more than 1,120 Wellmark employees (a record number, despite some of the weather challenges) took steps toward better health by participating in the company's third annual Walk @ Lunch Day.
Here are photos from Wellmark's office in Sioux City, Iowa. It was a lot sunnier in Sioux City than Des Moines that day.
On Thursday, May 7, more than 1,120 Wellmark employees (a record number, despite some of the weather challenges) took steps toward better health by participating in the company's third annual Walk @ Lunch Day.
Here are photos from Wellmark's office in Sioux City, Iowa. It was a lot sunnier in Sioux City than Des Moines that day.
Thursday, May 7, 2009
Wellmark Walks the Skywalk - Des Moines
More photos from today's Wellmark Blue Cross and Blue Shield walk event. Wellmark employees took to the skywalk for a one-mile walk at lunch.
Wellmark's Walking Day
Mother Nature kept Wellmark's Des Moines employees inside today at lunch. Instead, it was Plan B: a one-mile walk through the Des Moines skywalk system.
Below, Wellmark Blue Cross Blue Shield president John Forsyth joins in the employee walk.
Below, Wellmark Blue Cross Blue Shield president John Forsyth joins in the employee walk.
Wednesday, May 6, 2009
Iowa Fluid Power Gets Moving
Valerie Burns, Human Resources Manager, at Iowa Fluid Power in Cedar Rapids sent in the following message and photos of her company's WalkingWorks event. Thanks for sharing Valerie how Iowa Fluid Power is getting its employees moving!
We'd love to hear from others, too! Post here, or send an e-mail to: walkingworks@wellmark.com
Attached are the photos of our group during the walk. We had 16 people for our 2nd annual walk, some of whom didn't make the group photo. We walked a three-mile route, including a part of the Cedar Valley Nature Trail in Cedar Rapids. Generally after this "kick-off" walk, people want to stick with it, and last year we walked a similar route every Friday that weather permitted the rest of the Spring and into Summer, with different people joining us occasionally. Hopefully we will be able to do the same this year. Thanks, Wellmark, for getting people moving!
We'd love to hear from others, too! Post here, or send an e-mail to: walkingworks@wellmark.com
Attached are the photos of our group during the walk. We had 16 people for our 2nd annual walk, some of whom didn't make the group photo. We walked a three-mile route, including a part of the Cedar Valley Nature Trail in Cedar Rapids. Generally after this "kick-off" walk, people want to stick with it, and last year we walked a similar route every Friday that weather permitted the rest of the Spring and into Summer, with different people joining us occasionally. Hopefully we will be able to do the same this year. Thanks, Wellmark, for getting people moving!
Wellmark's Walk at Lunch Day
Wellmark Blue Cross and Blue Shield employees around Iowa and South Dakota will take to the streets tomorrow for the company's annual walk at lunch event.
Des Moines walkers will begin outside of the company's headquarters at 7th and Locust and proceed west to 13th, where they will walk north to Grand and return. Watch for the procession of blue shirts at 11:15 and 12:15. Similar walks will take place at Wellmark's offices in Cedar Rapids, Sioux Falls, Sioux City, and Rapid City.
Our company CEO John Forsyth leads the Des Moines walks. He usually issues a challenge to see if at least 20 or more people can walk the route faster than him. In the four years I've done the walk, I don't think we've won that challenge yet - he's a fast guy!
Watch for photos of Wellmark's walk soon!
Des Moines walkers will begin outside of the company's headquarters at 7th and Locust and proceed west to 13th, where they will walk north to Grand and return. Watch for the procession of blue shirts at 11:15 and 12:15. Similar walks will take place at Wellmark's offices in Cedar Rapids, Sioux Falls, Sioux City, and Rapid City.
Our company CEO John Forsyth leads the Des Moines walks. He usually issues a challenge to see if at least 20 or more people can walk the route faster than him. In the four years I've done the walk, I don't think we've won that challenge yet - he's a fast guy!
Watch for photos of Wellmark's walk soon!
Monday, May 4, 2009
Vermeer Fit for Life Event
Check out this video from the Fit for Life Event, April 13, 2009, hosted by Vermeer Corporation in Pella, Iowa. Walking and weight management seminars by Wellmark Blue Cross and Blue Shield's Community Wellness Coordinators. Healthy cooking demonstrations by the Iowa Beef Council. Kids activities by Central College. The entire community came together to learn how to be healthy!
Sunday, May 3, 2009
Yes! Walking does work!
I know it's simple math to lose weight - expend more calories than you take in. That's never been easy for me.
But my workout regimen is doing some good. I got my summer clothes out of storage and last year's shorts are too big. That's motivation enough to keep me moving.
Share why you walk, and what works to keep you motivated.
But my workout regimen is doing some good. I got my summer clothes out of storage and last year's shorts are too big. That's motivation enough to keep me moving.
Share why you walk, and what works to keep you motivated.
Friday, May 1, 2009
Web site: BHG.com/milemarker
Share walking sites and online resources you've found help keep you moving and motivated.
I just checked out this one from Better Homes and Gardens Online: www.bhg.com/milemarker.
Looks like some great tools and features.
I just checked out this one from Better Homes and Gardens Online: www.bhg.com/milemarker.
Looks like some great tools and features.
Find Walking Friends
Walking is more fun with a friend by your side. I've recruited one of my co-workers to join me for a lunchtime walk/run a couple of times a week. She motivates me to get moving and keeps me accountable. Plus, we use our walking time to discuss ideas for projects at work and home. Talking and walking - there's no better combination.
Looking for a walking friend?
Looking for a walking friend?
- Recruit your spouse or family member. Spend time together and get fit.
- Ask co-workers to start a walking club. Let's face it - work is where the majority of us spend our days, so find someone to take a walk with you during lunch, breaks, or even before or after work.
- Join a local walking club or mall walkers. You can find listings on Wellness Resources on www.wellmark.com.
Subscribe to:
Posts (Atom)