Challenge Week 5

WELCOME
Okay - so we are a month in. I figure you are either going like gangbusters or are stalled ... some of you are posting some great numbers, keep up the good work. For those of us that are stalled (I cannot get over how much I miss being able to walk - I will never complain about getting back into shape again!) The key is to not give up! Read on my friends and lets keep this going ...

FOOD/NUTRITION
Face the facts. Read labels and get nutrition information on your favorite foods from the restaurants you frequent. Upon request, most restaurants should be able to provide you with written nutritional information including the calorie, sodium, saturated fat and carbohydrate content of menu items. For weight loss your meal should be no more than 350-600 calories—including drinks, appetizers, and desserts! Check it out. Salad anyone?

HEALTH/FITNESS
The easiest way to get into shape is to walk - and man, have we had the weather for it! A few years ago I did the 10,000 steps a day challenge and it was awesome. Like the idea, but feel intimidated by the number of steps and the distance? Check out The Walking Site for tips on how to get started and boost your numbers each week!

WEEKLY CHALLENGE
Let's get moving! Take the 10,000 Steps Challenge! Put on your pedometer and log your steps for the week. I'll be posting mine on the blog ...

APPS/BOOKS
The iStore and Android Market have tons of pedometer apps to help you in your 10,000 steps a day program - log on and check them out.

Couch to 5K - want to do more than walk, use this app to turn yourself from couch potato to 5K participant in just 8 or 9 weeks!

While researching apps I found this site from Australia outlining small changes you can make everyday to better your health. To make it even more fun, use an Aussi accent while reading it! Good on ya! Swap It, Don't Stop It

ADVICE
Dr. George Brouillet is truly one of my favorite people in the world. He is an Orthopedic Surgical genius and all-around good guy. Here is his advice on getting into shape at "our age" ...

There are several basic truths about exercise, especially for one who is starting to exercise for the first time, or after an extensive hiatus. Most important is that the exercise is fun. If one doesn't enjoy it, one will stop. Select activities that meet your needs and your ability and willingness to continue with them. Second, begin slowly. Pushing too hard or too fast will result in injury or burnout. Getting into shape is not about competition, it's about the process. Third, recognize that conditioning is separated into three types of exercise. Flexibility, strength, and endurance. Some forms of exercise address more than one of these, but no single exercise addresses all three. Create a program that works on each of these goals. Vary the routine, workout with others, allow the body to recover between workouts, and HAVE FUN!

George Brouillet M.D.
Chief of Surgery
Kernan Hospital
Team Physician, Centennial Eagles
www.mdbonedocs.com