Salsa and Soul Blog

I ran 3 miles Tuesday. I may run 2 miles today. That will be about it. I am taking a trip to the convention center today to pick up the remainder of my race packet and check out the booths. I will talk to Monika, another fitness instructor, who ran her first marathon last week in St. Augustine. I was even hyped for HER run, (GO MONIKA!!!), so I am really trying to stay calm as Sunday approaches.

Pedometers can help you monitor the amount of physical activity you do each day. 10,000 steps per day is a recommended number. To increase your number, use your pedometer for a few days to determine your average number of steps. Increase whatever that number is by 200 steps per week. Brisk walking or dancing is about 100 steps per minute. Shoveling snow is about 133 steps per minute. Playing music about 77 spm. Sweeping or mopping about 56 spm, yardwork about 111 spm.

3500 calories equals one pound. 2 cups of mac and cheese equals 500 calories.

Stress and sleep deprivation can hinder your weight-loss. Exercise can help to relieve stress and make it easier to rest in the evening.

No running today. I will teach classes and drink plenty of water. I will get my 3 servings of fruit and 5 or more servings of veggies. I will take my USANA supplements of course. I am really getting excited!

When walking or running pay close attention to your form. Keep your heart lifted toward the sky. Avoid talking on the cellphone when possible. Usually it messes up your form and focus. Avoid swinging your legs out laterally when running. Avoid dragging your feet.

I ran 8 miles Saturday. That is my last long run until raceday. I taught my 3 morning classes afterward. Sunday I rested. I wil teach classes today and plan to drink plenty of water. I feel good, thank God!

When you exercise your body produces endorphins which act as a natural antidepressant.

I could not bring myself to run yesterday. I was just not motivated enough. I have time to get a run in this morning. I am scheduled to do 5 miles.

Drinking water helps to flush your system of toxins. It has no calories so it helps promotes weight-loss. It is essential for good health.