This post today will give you my background relative to the author’s of the program.

David Tiefenthaler in Start Walking Get Running Lose Weight describes his own and his wife’s history of running and his decision to make a program that would work for him, essentially someone who once ran, still in his mind was able to run easily with just a little practice only to find that not to be the case and that he required a complete program to take him from the start.

The start for most people is not running even in the past and walking or even counting pedometer steps can be a mental as well as physical, trial. I’ve written extensively on why pedometer steps’ counting is a great walking for weight loss tactic particularly for anyone who is recovering from illness and inactivity.

My history includes a period over several years of almost complete inactivity. I know how low those pedometer steps can go when you do not function normally on a daily basis.

I have become an avid walker over the last few years not only for weight loss but also for health and wellness. With the extensive inaction I wasn’t always overweight yet I was weak and unable to fully function. Using the pedometer steps’ method I was not only able to get an idea of what was necessary for weight loss but also what ‘average’ and ‘active’ categories meant. This gave me a better understanding of the benefits associated with different levels of daily activity associated just with living as well as the associated benefits of exercising for health or weight loss.

For me then Start Walking Get Running Lose Weight is about making an exciting new step on my way to a lifestyle that supports my ideal weight and health. Even considering running is a major change of expectation on my behalf. Sometimes stepping out of your comfort zone is a good way to tell if your changes are real. This is not a spontaneous decision but one that developed over a period of a few days. I realized I was still on the automatic ‘I do not run’ mindset. It has become a rite of passage for me now to be taking this on.

So far I have concentrated on preparing. I’m already walking, I’m looking at the ‘get running’ part. I just started with Wii jogging on Mondays. I’ve now added some strength and conditioning exercises to prepare my body for the unusual use of my muscles. I’m strictly adhering to the calorie equation and reducing calories while intensifying my exercise as running burns more calories than walking, in particular as an addition to normal daily activity.

Once I have created a base of core muscle strength I can and will increase the intensity of my running exercise.

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• I have stepped up my Wii Fit jogging! Yes now I do a daily Step Plus for warming up and then jog around the island for a total of 15 minutes. Finish off with a few stretches.
• I do that first thing and then a shower on the cool side helps lower my blood pressure.  See Walking in Summer to Lose Weight.
• The Wii keeps track of how much energy I put into that run. I now pass lots of other joggers, and really enjoy it as long as I put music on to accompany the jog.
• I’m reintroducing the distance pedometer rather than the pedometer steps counter only.
• I then walk later in the day. Usually I do two short walks of about 15 minutes each followed by some exercises in front of the TV at night.
• Pedometer steps has become a great way to ensure balance in my daily ‘at home’ working life. The routine has added extra discipline that has successfully helped me keep perspective and gain insights at times. Walking is a type of meditation for me, and I gain stress relief and other health benefits that can also be achieved with meditation.
• Having come through a period of injury that did not fortunately restrict all types of exercise I did find I regained some weight.
• This is why pedometer steps and walking for weight loss are ongoing. I am now revising some of my diet habits to focus on ways to improve these. This is such an individual thing that it really requires each of us to fine tune our own ‘diet’.

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We talk often about the necessity to include walking  and other regular types of activity into your day. Blend it and your other commitments into your lifestyle so the easier it is to meet your goals as a whole, the more likely it is that ongoing weight loss and well being will be achieved.

This can take some persistence. Pedometer steps counting is not every one’s favorite topic. Do yourself a favor and don’t make others who aren’t interested endure your enthusiastic monitoring of steps and activity. Just don’t talk about it unless they are also doing it or like to encourage and support you with increasing your pedometer steps.

As walking or activity based weight loss or management is an ongoing and vital part of your life strategy it has to be as important as other well being tactics. If this is not a shared interest with other family members or loved ones, simply don’t share it with them! It doesn’t need to be intrusive in that sense. There are other ways for you to talk, blog, forum, tweet about your walking and weight loss experiences.

Volunteering is one way of bringing activity and walking into your life without forcing it on your family and friends.

Initially when walking and counting pedometer steps becomes a focus for you it is often attractive to other people, friends or acquaintances. Spontaneous suggestions for joint walks or outings are made with the idea that both or several people can enjoy walking with you.  As with many things in life one person’s walk is not always the same as another person’s idea of a walk.

A friend had the embarrassment of watching a new female neighbor struggling to keep up with the friend’s fast walking husband as he took off  for an extended walk, much longer than the woman had expected. It was a good lesson because his ‘walking’ routine has become a shared joke, and the neighbor was discouraged without offense from wanting to join the man on his daily walks.

One way to find companionship or interest while counting pedometer steps can be to become a volunteer for events which need walking related tasks performed. Often walking events themselves can need volunteers to walk between checkpoints or be of general assistance and this activity of course registers on the pedometer. Prior to the event leaflet distribution around relevant neighborhoods can be required and obviously this can be a fun walking opportunity.

This sort of activity-related volunteering requires some ‘out of the box’ thinking if you have only thought of volunteer work as helping the infirm or baby sitting. On the other hand some types of traditional volunteer work can involve action. How many pedometer steps would register for an action packed fete or other fund raiser? Instead of cooking get involved with selling tickets or setting up. Part of your weight problem may be that your normal choices in these situations add to your problem not your solution!

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Calories burned walking when you walk 100 kms adds up to a significant calorie deficit and weight loss! This video is indicative of a fun attitude from these women doing the Oxfam Trail Walking Sydney for 2010. This fundraising program operates in several Oxfam countries around the world and exemplifies an opportunity for serious walking to lose weight people to combine fun, team work and philanthropy.

Pedals and Pedometer Steps recommends including activities to enhance your pedometer steps counting and to keep your interest alive for your pedometer steps program. This example of a special event walk demonstrates the opportunity to build pedometer steps and a walking to lose weight lifestyle.

Why is this such a good idea?

Pedometer steps counting is a great example of the tried and true method to not only losing weight but keeping the weight off once the activity level developed through walking for weight loss is continued as a lifestyle.

To develop your exercise or activity into a lifestyle choice requires building interest and variety, and friendships or family relationships into it. The charity or fun walk is a perfect opportunity to do this. What is appealing to me in this video is the fun attitude the girls have taken when recording the promotion. This Sydney event is in August.

How Did It Begin?

The event began in 1981 as a military exercise for the elite Queen’s Gurkha Signals Regiment in Hong Kong, and has since grown into one of the world’s leading sporting challenges. Oxfam TRAILWALKER is a global event, taking place annually in New Zealand, UK, Hong Kong and Japan.

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I was very excited to hear that the Gruve was developed with the help of the Mayo clinic. Reviews of differing programs and weight loss systems are everywhere. Readers of Pedals & Pedometer Steps blog will know I am always looking for an activity based lifestyle program for those who want a full and satisfying (long lived) life.

I”m a fan of the pedometer steps system because it is so versatile and is a lifestyle rather than an exercise program.

When this system is practiced the individual’s targets become independent of the accepted 10000+ pedometer steps daily for weight loss, and can alter according to the weight loss or well being status of each person.

Another aspect that appeals about Gruve is that the depth of the system is attractive for use beyond the required weight loss itself.

Again, regular readers will know that I consider an essential part of permanent weight loss is the continuation of a modified form of the lifestyle (and exercise or pedometer steps counting) which achieved the weight loss.

Pedometer steps activity is a natural as it is easily integrated into most lifestyles.

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This is where a commitment to exercise can add to the pressure and keep us focused. Independence is great because the only one who can get you exercising the rest of your life is you but an independent person chooses the companions and systems which most help him or her to succeed.

When you participate in a group event that is put together with compatible goals in mind, there is an energy and synergy which can lift you over hurdles and remind you of the bright side of what you are doing. Far better than needing to persuade a loved one!

Walking every day is fabulous. It is something I really look forward to, and gives me a buzz, when I get the combination right. When I do it just enough to reach my goal pedometer steps, it acts as a catalyst then I am motivated and energized to do other things that day!

Your exercise program should add to your overall activity not be a substitute for it. For women with busy family commitments, the tiredness from starting a new exercise program, often becomes an excuse for not participating. The activity based 10000 steps a day weight loss program excels in this instance providing a format for individual needs to be met.

Pedometer steps counting is an exercise tool which perfectly suits men by taking the focus off weight loss, or health issues, and onto increasing the number of steps  walked over time. This challenges and stimulates their competitive nature in a good way.

There is a freedom when joining a group especially designed to help reach a shared goal. Structure enough to achieve, freedom to  meet your own schedule-

Pedals & Pedometer Steps

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What a great question. How do you handle the emotions involved when counting pedometer steps or walking for weight loss?

I love listening to sporting greats, and everyday sportsmen and women, because often I learn something valuable about the attitudes which are most helpful to develop when taking on a regimen or training which is pushing physical limits and emotional limits as well. These are my favorite mentors (unofficial mentoring from listening, reading or viewing) even though I am not attempting to succeed as a sports person. Perhaps it’s because they are usually in it for themselves, and then use their success as a catalyst for ‘giving back’ whether through foundations or simply helping out with community events, etc.

Why do I like that? I like the positive inspiration of someone wanting to be involved in something, good at something, or developing a talent or skill.

I also enjoy So You Think You Can Dance once the final twenty have been chosen and start watching from that point in the show.This is then a positive and uplifting opportunity to watch people who excel and see how they handle the ups and downs and physical stresses of doing this. These are great teachers, intentionally or unintentionally.

We  can benefit enormously from these unofficial  mentors-aspirational figures who inspire by being true to their desires.

The New! Walker makes the point that there are ways to have others involved in your pedometer steps and walking for weight loss program. In fact since this is a lifestyle change it is necessary to find easy ways to integrate others into the llfestyle which supports your continued weight loss.

But…

“This often means that they are not likely to be bosom buddies. They may not have the same politics or worldview. You may not immediately, or ever, want them as close friends. You want the benefit of a joint commitment which you are determined to keep.”

This is where handling the emotions is important. The less emotional investment in the relationships enables more easy commitment to the exercise program. At the same time we want to ensure that all our other relationship needs are also being met, but perhaps separately, at least at first.

A mentor can be simply someone who inspires you, helps or advises you, even if you are not in a personal relationship with them. Even those people who deny having had mentors, probably because of the definition they are using, had them. Simply hearing about the influences on their sporting or other life, reveals that someone has motivated them.

The Susan Boyle story (does anyone not know who Susan Boyle is?) from an unrelated field physically is a lesson in handling the emotions. Her main contribution for most though is as the role model for not giving up, whatever your background or age.

Suggestion: can you name your inspirations for walking and counting pedometer steps?

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Also part of the process is a natural increase in your body’s ability to perform its set tasks. To progress in your ’sport’ or weight loss, means increasing your exercise and training to a level where new efforts also  increase the results. Hence the spiral-while continuing to do similar routines the intensity increases.

Any serious physical activity requires preparation and execution for success. If this is part of your job then you do it everyday and this is equivalent to mental and physical training.

My point from the last post was that aiming for the small increases in performance or results, appreciating the ones you achieve and then setting the bar a little higher, is the best way to get a large result. So with your pedometer steps’ target you should look to increase it by comfortable amounts until you reach your limit for doable daily steps. Then you can look at making a monthly target which incorporates longer walks than you might be able to do regularly. If weight loss has ceased with your daily 10000 steps then adding a monthly long walk and increasing pedometer steps by an additional 15000 to 20000 for the month, should start it again. This would bring your daily average an additional 500+ steps. All these small changes count. Sometimes the results are so small, or your eye is so used to seeing yourself, that you don’t see them. At some point you will.

Others who understand this are your best support. How you get this support is part of your preparation for success.

The about-to-be- published next edition of The New! Walker is covering an issue which Pedals & Pedometer Steps feel strongly about-the support necessary for success in weight loss.  It focuses on the difference between feeling bereft with the overwhelming issue of so much weight to lose and the luxurious feeling of having the support which helps you to do your best easily, while feeling good about it.

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Planning!

Are you up for it? My planning started before today but it’s not too late. Decide how to fit both activity and moderate Easter indulgences into the weekend. The ideal starting point: you’ve been eating less and walking, shopping, cleaning house a lot, in anticipation of events to come. Clothes are looser as a result.

To come out of it better off than today, use the Pedometer Steps way. Some tips for a Happy Easter!

1. Easter eggs- plan to give away most of them! Keep only dark chocolate eggs and plain bars. Avoid the filled, milk chocolate and elaborate. Make yourself new friends at work or church by ‘donating’ them to morning tea, or give to your grandkids, but preferably people outside your house.
2. At your home, if you have visitors over Easter, plan to substantially change the emphasis. Make alternate gifts or treasure hunts for the children- perhaps bunny rabbits stuffed toys.
3. Think differently about the food. In most families there are many ’special’ needs. While it is difficult to anticipate every dietary need, it is possible to make some foods optional. For instance, have fruit for the table after the meal, not cheese and biscuits.
4. Pretend this Easter is one which you want to be a celebration and at the same time be appropriate for a health check up the next day! I am doing this- the amount of food to be eaten by anyone is up to them, it is self selection or buffet style. My brother had a work health check the day after a visit once and it was amazing the changes that could be made without lessening the enjoyment.
5. Provide activity options other than television and eating or drinking. It becomes easy to eat less, and be less affected by what you eat when there is the Wii or walking, and cleaning up the kitchen to do.

If any of this is unattractive for your idea of Easter then start preparing now for next Easter. A major part of the ‘battle’ is your thoughts. Decide that you want to change the way you enjoy Easter. Wear your pedometer, count pedometer steps, find ways to add more steps into your day, walk somewhere you wouldn’t normally if you can, etc. Create Easter your way. Change your idea of what is fun.

Hoping for a healthy, happy Easter & good news after,

Pedals & Pedometer Steps

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This is what happens for me by using the 10,000+ pedometer steps a day exercise strategy:

1. First thing in the morning upon waking I see the pedometer on the bedside table and as soon as I am dressed I put it on. This ensures I am aware that during today I want to achieve at least 10,000 steps.

2. I quickly review my options for adding walking into the day’s program.

3.I know that if I keep an eye on my pedometer steps tally at regular intervals I can make decisions easily which are better than I might otherwise make.

4. I do have options during most days which I sometimes don’t see. I always do such and such at lunch or a friend likes to do X and I do it with her. Today though that friend might have an errand to run, say pick up the dry cleaning and I say I’ll meet her there, and I will walk.

5. Dead time becomes your friend- waiting drives most of us crazy but many times I can substitute waiting with walking time. Say I’m at the doctors and he’s running late-I tell the nurse that I’ll be outside walking (within earshot) and to give me a holler when it’s time.

Pedometer walking has some advantages over adding distinct walking periods say 30 minutes once a day. Doing 10,000 steps is probably about 5 miles walking on average. Your 30 minute walk is say 2.5 miles. What are you doing for the rest of the day? For many of us adding the 30 minutes initially is a great boost for weight loss and fitness but if you compensate by less activity at other times or, as is normal, your body adjusts to the exercise, then before long you’re not doing enough for weight loss or fitness.
Once your body adjusts to 10,000+ steps daily (on average) this activity level burns enough calories to balance normal eating and therefore maintain weight. Prior to this modified eating levels i.e. removing obvious high calorie foods or drinks and limiting calories consumed in a day, means less calories consumed (eaten) than expended (exercise) and weight is lost.

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