Walking advice from 3 Fat Chicks

1. Start with a small goal of 15 to 20 minutes per day. Add a few minutes each day, and your total time will increase before you know it.
2. Start out slow as a warm-up, pick up the pace in the middle of your walk, then slow down towards the end for the cool-down. As your total walking time increases, make sure that the middle period is longer.
3. Always wear loose fitting, comfortable clothing. Tight pants might help you avoid overeating, but they will cut your walk short. Wearing breathable fabrics, instead of nylons or other fabrics that make you sweat, will help you to walk longer.
4. Prevent chafing by using a product such as BodyGlide, a non-oily sports lubricant.
5. Invest in good walking shoes. Don’t rely on cheap sneakers or other shoes not designed for this purpose. Good walking shoes will support your feet
6. Practice good posture. Carrying yourself properly will improve your strides and minimize any aches and pains later.
7. Be Safe. Walk in familiar, well lit areas. Carry a cell phone, in case you need help.
8. Have fun with it. Bring a friend, walk a dog, or wear headphones and listen to your favorite music.
9. If you wear headphones, make sure you keep the level low enough so you can be aware of what is happening around you.
10. Move your arms. You can increase your stride and add power to your walk if you move your arms correctly. Bend them at a 90 degree angle and pump up and down as you walk.
11. Earn your trip to the mall by briskly walking the perimeter at least once before you even think about going inside a shop.
12. Keep a log. Track your progress by logging your steps, mileage, or time walked. Buy a small notebook, or use our handy printable walking log.
13. Encourage a longer walk by packing a snack or drink for a break. Carry in a fanny pack or a very lightweight backpack. Pick your destination, enjoy your snack and break, then walk home.
14. Don’t leave home without a couple of bandaids, just in case you get a blister.
15. Walk after work to relieve any stress from the day. You’ll look forward to this peaceful time of day.
16. Go back to school and use their track. You may need to call in advance to learn when it is open to the public.
17. Avoid concrete if possible, as it is harder on your feet. Choose softer pathways such as dirt or grass.
18. Park at the far end of the parking lot. It’s more fun than driving around endlessly looking for a close parking space!
19. Hide your remote control. Take advantage of the extra steps you’ll get if you keep walking to the tv to change channels.
20. Turn off the TV. Forget reality TV. Go outside for a walk, experience reality as it was meant to be.
21. Mow your yard more frequently. You not only get extra steps, but you’ll make your neighbors envious.
22. Buy pedometers for everyone in the family. Comparing steps can help encourage everyone to walk more.
23. Pay for your dessert by walking it off. If you can’t resist the slice of pie that contains 400 calories, determine how long it will take to walk it off, and get to it.
24. One mile = 100 calories. This is the general rule of thumb for a 150 lb person. This varies, based on your weight and age. The more you weigh, the more calories you burn walking the same distance.
25. Join or start a walking club. Organized walks can be fun, and a great way to meet others that enjoy walking.
26. Keep it up for 21 days. Research has shown that it takes 21 days to establish behavioral routines. Make yourself walk 21 days and you will likely stick to it without thinking as much about it.
27. Borrow a dog. If you don’t have your own dog to walk, volunteer to walk your neighbor’s dog.
28. Do you daydream? Start visualizing new walks, adding extra steps, and planning your walking activities. If you think about it, you are more likely to do it.
29. Walking reduces your appetite. What better way to spend your time before a meal?
30. Save your heart: According to JoAnn E. Manson, professor of medicine at Brigham and Women’s Hospital/Harvard Medical School, brisk walking three hours a week can cut the risk of heart disease by as much as 40 percent.
31. Change your route. Plan a variety of walking routes, so you won’t become bored. If possible, have a different route for each day of the week.
32. Take quicker steps, not longer strides. Your stride length may increase naturally, but focusing on quicker steps will help you burn more calories.
33. When shopping for shoes, bring along the socks you will be wearing, for proper fit. Make sure you have wiggle room.
34. Walking vs. Running. According to Dr. Dean Ornish, “All things being equal, you will burn more calories by running an hour than walking an hour. It is true that walking a mile will burn more calories than running a mile — although it takes longer to do so. When you run a mile, you’re burning mostly sugar, or carbohydrates, which is how your body gives you fast energy in bursts. When you walk a mile, it gives your metabolism time to switch from burning carbohydrates to burning fat. The risk of injury — whether shin splints or knee injuries or back pain — is directly proportional to the intensity of exercise. So is the risk of sudden cardiac death. Walking gives you most of the health benefits of more intensive exercise while minimizing these risks. More is better, but only if you do it consistently. So, if you want to burn the maximum amount of calories, then run for an hour rather than walking for an hour. But do it consistently; otherwise, you’re better of walking. ”
35. Walking improves older arteries. A 12 week study of women over 60 that were healthy, but did not exercise, showed that walking caused a 50% improvement in elasticity of arteries. The women added just 45 minutes of walking, 5 times per week.
36. Invest in a treadmill. If you don’t live where you can regularly walk outdoors, investing in a treadmill can be very worthwhile. Most people find a motorized treadmill is easy to use and encourages more walking. Manual treadmills are often difficult and clumsy, and more likely to turn into coat racks.
37. Walk more than once per day. You may find it easier to schedule 2 (30 minute) walks instead of one hour. Plus, spreading the walks out helps keep your metabolism boosted, so you burn more calories even when you aren’t exercising.
38. Walk by Video using a walking DVD/VHS program such as Leslie Sansone’s Walk off the Pounds.
39. March in place while watching your favorite tv shows.
40. Compete with your coworkers, see how can get in the most steps around the office.
41. Walk on water, or rather IN water, by taking a water walking class. This method can make your leg muscles even stronger.
42. If you enjoy yard sales, park at a corner and walk to each sale in the neighborhood, instead of driving.

Well, here it is 2007 and I’m a bit ashamed to tell you that I now weigh 216.8 and have a waist of 46 inches. Hard to believe that five years ago I weighed 150! Seven years ago I had gotten down to 133!

Nothing in my life is in my control right now (except maybe my job). I have to take control of SOMETHING, and my eating/drinking habits is a good place to start.

Yesterday I signed up for Jenny Craig. I had a 20% off the Rewards program, and a $100 gift certificate from my mother (who is most mortified at having a fat daughter). Still, after buying the food and paying for the program I had to write a check of $350. Less than I expected, actually.

So, let’s get started!

HOW TO GET OUT OF SPEEDING TICKETS — A TUTORIAL

“It’s pouring down rain. I see a police officer. I decide to make him get out of his warm, dry car. Officer walks up to me and says, “Do you know why I pulled you over?” I say, “Yeah, because I ran that stop sign. Know why I ran the stop sign?”

— Drew Carey

Many people ask me, “Mary, what is the secret to your spectacular success in getting out of speeding tickets?” (I’ve gotten out of at least 20 in my life).

“Do you flirt or give them sexual favors?” (NO! Maybe when I was young and thin my cuteness got me out of a few, but honey, I gotta rely on other methods now!)

“Why don’t you just slow down and not get pulled over in the first place?” (Um, NOT AN OPTION!)

In 6 out of the past 7 times I was “let off” when pulled over for speeding (fastest clocked time was 89 mph), all I did was act nice and respectful to the officer. The other time was a motorcycle cop, and they write ANYBODY, but the dude recognized my last name and was a frat brother of my brothers, so that was a lucky fluke. (He was actually pissed that he “couldn’t” give me a ticket! Jerk!)

Here’s what I do when I’m pulled over.

1) The minute I see the lights behind me, I put on my turn signal to let them know that I see them and I’m looking for a good place to pull over.

2) If you have tinted windows, you can make the mad dash for the seatbelt. If not, don’t even try it. Cops hate it if they know you’re trying to put one over on em.

3) Pull WAAAYYYYY off the road, preferably on a side street. Always worry about the safety of the officer. He/She is the one that has to stand between your car and 70 mph traffic.

4) If it’s nighttime, IMMEDIATELY turn on all dome lights in the car. Cops have to worry about their safety, and this helps them survey the scene in your car for weapons, open containers, or things that shouldn’t be there. Plus, it plants a subliminal message in their mind, that if you’re familiar with what THEY have to be concerned about, maybe you have a cop in your own family, and you’re on law enforcement’s side.

5) Always turn off the radio.

6) As the cop is walking up to the car, roll your window down completely and put your hands high up on the steering wheel where they can see them.

7) I am so practiced I usually have my license and proof of insurance waiting for the officer. But if you have to fumble around a lot to find it, wait for the officer to ask for it. Strangers fumbling for things in their car makes the officer NERVOUS.

This is key: SMILE!!!!! Be personable and friendly. You wouldn’t believe how rudely some cops are talked to. Don’t expect them to be friendly back, but keep smiling and talking to them like they’re your best friend.

9) Act genuinely surprised when they say how fast you were going. Don’t make excuses. Apologize, and act like it’s a huge revelation. “Oh no! That fast? Oh my God! No wonder why you pulled me over! I thought you were trying to get someone else, so I pulled over to get out of the way. I had no idea! I’m so sorry, Lieutenant!” (Always try to slip in a higher rank than you know they are. This makes them feel good.)

10) This is key: NEVER ASK TO BE LET OUT OF THE TICKET. The minute you do that, you’ve guaranteed yourself a ticket. And I have no idea why, I’ve just found this to be true. Just act as if you know you’re going to get a ticket, but you still like and respect the officer. Shows you’re a good sport. (I just don’t understand the people who speed, then get mad at the officer when they get a ticket. It’s the risk you take when you speed. It’s not the officer’s fault, why get mad at them?)

11) When the cop is standing there waiting for you to find your info, ask them if you’ve pulled over enough to be safe for the officer. “Lieutenant, am I over enough so you’re safe?” Glance behind your shoulder as if you’re concerned about the traffic the officer is exposed to. This isn’t hard to fake for me, because I truly am concerned for them.

12) If it’s night, keep the inside of your car lit up for the entire time. If it’s day, ALWAYS keep your hands where the officer can see them.

13) When the officer tells you he’s not going to give you a ticket, or gives you a warning, thank them profusely and promise to watch your speed. Include a nice parting remark to establish comaraderie, in case you get pulled over by the same officer again. I tell them that I’ll be remembering them in my prayers, which is true. But you can say, “Take care of yourself now” or “be careful out there”. Whatever.

14) After you drive off, don’t speed again until you’re out of that county.

Of course the best medicine is prevention. I’m not telling you NOT to speed. I’m saying, there are ways to decrease your chances of being pulled over.

A. Red cars get pulled over more. Believe me. It is true.

B. The cars I’ve had with tinted windows get pulled over more. But I’m more likely to get out of the ticket, and I think it’s because the officer was hoping to find a scummy drug dealer behind the tints, not a rotund and cheerful middle ager.

C. Never be an “outlyer”. Best position on a highway is a speeder in front of you and a speeder behind you.

“Sometimes it’s just staying away from your favorite dessert, following through on your workout plan, or keeping a promise even though it’s inconvenient. It’s all about bettering yourself and your life not JUST looking better!”

I just thought I’d remind myself of that quote.

I should not be discouraged that I haven’t lost wt the last 2 weeks. I haven’t gained any either. GO MARY!

Maybe I shouldn’t set my goals too far in advance. I don’t know if that is motivating or discouraging. I should just try to lose 2 pounds every week, so on Mondays when I weigh, maybe that would be a good time to set my goals.

OK, got discouraged, didn’t blog. But I have NOT given up! The way I see it, it took me 6 months to go from 150 to 180, so I can take 6 months to take it off. Sure I want it done much faster than that (try 2 months), but being too hard on myself will just cause me to give up.

Today is Wednesday and I’ve walked every day this week.

I have absolutely no energy in the evenings, and I don’t know why.

I only walked 3 times last week, did horrible on my diet, and really blew it Sat when Rachel & Will came to visit. I only lost 1/2 a pound, which is a miracle because I probably should have gained weight. But I’m not going to let this get me down.

I feel real shitty about myself today.