10000 Steps

Getting My Walking Done, Even Without a Plan

by Ashley

Last night boyfriend and I had to stay out of the house until about 8 PM (we hate being underfoot when the cleaning woman is there, it is awkward, and weird and we just don't like it).  So instead of doing something like, oh, going for a walk on the beach, we did what any 20-something would do after work-- Happy Hour.  There is a bar that is about equidistant between our offices and its motto is "Stop Thinking, Start Drinking."  I tried to pace myself, only two beers over the course of the night, and I got steamed mussels for dinner instead of fried bar food.  Yes, they came with fries, but not like... too many. 

I was feeling a bit bummed about the dinner, and the fact that I slept in so late yesterday, but a friend came and joined us.  When he arrived we decided to walk up a few blocks for some dessert elsewhere.  Eventually, we walked about 2 miles.  Now, I know this is only half of what I should be doing, but considering I'd kind of given up on getting in any exercise yesterday a 2 mile walk was great!  All it took was "hey guys, want to walk?" for my exercise plans to be back in motion.  I don't know if I can count it a victory per say, but it certainly meant the day was neutral instead of being kind of a poor one.

Today I slept again, so much sleeping these days, and had oatmeal and a banana for breakfast.  We're out of apples (leaving on vacation means the cupboards are bare) so I just held out for some vegan Thai food for lunch (yum).  I did have the fried spring rolls, but the rest of hit was nice homemade tofu and pumpkin curry.  Tonight I think we're going to grill turkey burgers and pack for our trip.  So all in all, I think the day was fairly successful.

I got Saucy!

Cilista's Homemade Pasta!

By Ashley

Okay, okay... you're going to be mad at me.  Not only have I not been writing as diligently as I probably should be, I got homemade pasta and homemade sauce this weekend.  Lots of delicious homemade carbs covered in delicious sauce and sausages.  It is hard to feel bad for a girl who gets this made for her (I, no joke, spent less than 20 minutes in the kitchen) but what about my girlish figure I've been working so hard on?

I'm keeping up the walking.  Although we had this yummy, if carb heavy, dinner on Sunday, boyfriend and I walked around a great deal.  Also, portion control has really become second nature, so I don't have to hesitate about only eating half of my deli sandwich or getting a small ice cream or whatever.

This weekend we're leaving for a beach trip and then I'm looking for housing in the east coast city I'll call home next month (eeep!)-- I actually bought a bikini to wear, which must mean I'm feeling better about my body image.  I ordered it online though so I wouldn't chicken out and get a super modest "old lady" suit.  Boyfriend is thrilled that I'm finally comfy enough in my skin to start showing some...

This week I haven't been too good about the gym.  My TOM is this week, and lately I've been getting exhausted around this TOM.  I don't know why, but I've been falling asleep at like, 9:45 and waking up at 8:15 and am still dog tired.  Talked to my mom about this, and she says the same thing used to happen to her... she also assured me that going to the gym or hiking in the canyons when I'm tired and PMSing was not going to do me any favors...  Just "relax" she says, and trust that your body is tired bc it needs the rest.  Okay, but I have to wear a bikini this weekend!

Greg Speaks to Basil & Spice

Greg recently sat down with Kelly Ja'don of Basil & Spice to disucss the 10,000 Steps A Day philosophy and his own health strategies. 

What is the science behind “10,000 Steps A Day™”?

Basically, the American Heart Association recommends 10,000 steps a day. It staves off heart disease, improves metabolism, strengthens bones and joints, and is a good benchmark for people who are trying to maintain or improve their overall health. It also decreases stress and fatigue and reduces our risk of injury and serious health problems as we age. And best of all, it’s easy! A lot of people find it overwhelming to think about taking on a new potentially complicated workout program. But the great thing is that nearly everyone can walk! And by simply deciding to increase your daily steps to 10,000 you can begin to make significant improvements in your health, and you may even become inspired to step up your program down the road, or experiment with additional forms of exercise.

How soon will I see benefits from your “10,000 Steps A Day™” program?

Depending on where you’re starting—look at it as two 3-month segments. For the first segment, Level 1, just add 30 minutes of daily exercise. Walk around the block or take the stairs whenever you can. Swim if that’s what you like to do. The second segment is Level 2, where you need to specifically get yourself up to 10,000 steps a day. This takes most people a couple of months to achieve. We provide a pedometer with the book, as they are a great way to track your progress. But you’ve got to move to see benefits. Don’t take the golf cart when you can walk. Stay active!

If you have no physical limitations, gradually build up to walking 10,000 steps a day. You will be surprised what such a minimal investment of time and effort can do in terms of the way you look and feel. And most of us can stand to use some improvement. You may already think you look thin and fit, but maybe that’s because you’re just starving yourself.

You can read Greg's full interview at BasilandSpice.com.

More Ideas for Sneaking Steps into Your Day

• Walk your child to school, if it is within walking distance, which gives you double the steps and a little time to yourself (or with your spouse or any younger children) when you walk back.
• While waiting for your clothes to wash or dry, walk around the Laundromat or around your block.
• Get your news on the move.  Rather than plopping down in front of the TV for your early morning or evening news fix, walk with your Walkman turned to a news program on your favorite radio station.  An added upside: most radio stations broadcast news on the hour and some on the half hour, so you will easily be able to keep track of how long you're walking.

From: 10,000 Steps A Day to Your Optimal Weight

Iced Coffee Drinks are TOO Dangerous For A Tired Girl

by Ashley

I've been good, real good.  Boyfriend has a new Xbox and has been playing until roughly 1:45 am lately.  I usually hit the hay around 10:15 or so, usually I don't even hear boyfriend come upstairs and get in bed.  Not so last night.  Last night boyfriend stumbled around in the dark, fiddled with his cell phone, snored, then breathed heavy (like Tony Soprano) all night.  ALL NIGHT.  It was so very hard to get myself out of bed and to the gym in a reasonable fashion this morning, but I did it.

Mostly I got up because a) I knew we were meeting some of boyfriend's work friends for happy hour and snacks tonight and b) frankly, I wasn't really going to fall back asleep at 6:30, the night was already shot, I needed to just suck it up.

So I went to the gym, and it actually felt really good.  I'm glad I went.  I felt so good after my 30 minutes of walking and 20 minutes of weights that I didn't even need coffee.  I just had some oatmeal, a banana, and some OJ for breakfast.  Lunch was an apple, some baby carrots, and leftover homemade curry (yum).  I was doing so well, and then around 3:45 I just thought I was going to fall asleep on my keyboard.  So, what did I do?  I got a 382 calorie chocolate-blended-caramel-coffee thing.  I am not proud.  I can give you excuses about PMS, how today is the first really hot day in Los Angeles, how I didn't sleep, and needed the sugar.  But that isn't really true.  I could've gotten an iced coffee or even a freakin' iced latte or something...

Anyway, despite the exercise and good diet, I feel like that coffee thing probably shot the day... Tonight we're going to happy hour, and I just have to keep up with my "moderation" mantra.  Not sure what the dinner plans are-- the woman we're house sitting for has been cooking (she hasn't left LA yet) but since we're going out for drinks I doubt she'll wait for us.  Tonight might be a dinner out, though I don't swear by that.  Frankly, a frozen pizza sounds good to me.

Steps Aren't Just About Quantity, Quality Counts

When it comes to burning calories, what you put into your steps can be just as important as how many steps you put in.  Hills, stairs, snow, sand, and even grass place different and greater demands on your body, leading to more muscles being utilized and a greater amount of total calories burned-- so go off the beaten path to get even more benefits.

From: 10,000 Steps A Day to Your Optimal Weight

A Near Perfect SoCal Sunday

By Ashley

Did I remember to get a roll of quarters to keep in my car for the LA meters outside the gym?  No...  Did I end up paying $5 to park for an hour?  Yes... Am I glad that I did?  Um, well... pretty much.  Am I glad I am (finally) back in the gym?  Oh yes indeed.

This weekend boyfriend and I managed to achieve that perfect blend of lazy but productive.  On Saturday we ran a number of errands (library, grocery store, etc) and then he played Xbox all night while I read a wonderful book.  Sunday I got a new stereo installed in my car, complete with iPod hookup, as an early birthday present from my dad.  While the stereo got installed boyfriend and I took a long walk through Silverlake-- window shopping, eating a delicious BLT for lunch, and generally soaking up what was really a near-perfect southern California day.  The diet has been okay-- I'm eating a lot more meat now for some reason, probably because it is BBQ season, but I'm staying steady at 125 lbs.

Today I went to the gym for 30 minutes on the treadmill, 20 minutes of weights, and 10 minutes of stretching.  Breakfast was OJ, oatmeal, and a banana.  For lunch I rocked the apple, baby carrots, veggie and hummus sandwich.  This afternoon I snacked on a 100 calorie pack of cookies.  Tonight I think that we're having margaritas (yes, it is that season too) and probably some kind of Mexican-ish dish... not quite sure, as we're not cooking tonight-- the woman whose house we're house-sitting/living for free in will be cooking.

Take Fido Along on Your Daily Walks

Tip: Use a retractable leash when walking the dog.  It will help free your arms so that you can pump them more vigorously and burn more calories.

From: 10,000 Steps A Day to Your Optimal Weight

I found Etsy, I lost the Gym

by Ashley

So even though I've been silent and a bit wimpy about reaffirming my commitment to walking and diet, I am not un-busy.  Oh no dear reader, I have been quite busy indeed.  Recently I discovered the website Etsy, and took this as my hint to get off my butt and turn some of what I do as a hobby into a way to support said hobby.  My shop is here, and is still new (yes this is shameless cross-promotion).  But oh I am so excited.  Secretly, part of the reason I've been ditching the gym to go home early is so I can spend that much more time with glue and tape and my paper cutter.

Tonight, though, tonight is different.  I need to hit the gym.  Getting dressed this morning I looked in the mirror and actually LIKED what I saw.  Rare though this is, it is a sign that I need to keep doing what I'm doing-- eating well, walking, practicing moderation, etc.  I'm still doing well at the whole moderation thing: oatmeal for breakfast this morning, an apple mid-morning, then baby carrots and a veggie-hummus-swiss sandwich on wheat for lunch.  I had a 100 calorie cookie pack this afternoon.  Not bad, all in all, but without the gym the day is just kind of okay.  I've got to go tonight, get some blood movin.  Hey, maybe I'll even use it as an opportunity to think about my new crafty projects instead of just you know, throwing something together.

Scary Statistic...

Obesity is associated with more than 300,000 American deaths each year, according to the U.S. Centers for Disease Control.  Lack of regular activity is responsible for 250,000 deaths a year.  Not surprisingly, obesity and inactivity usually go hand-in-hand.

From: 10,000 Steps A Day to Your Optimal Weight