Now we are in 2014! Let the New Year brings great Health and Fitness to you and your family.

With all new developments in Health and Fitness, it may be a good time to define your Fitness goals, holistically: It is a balance of Body, Mind and Spirit. I borrow a quote I’ve heard, “It’s an awakened state of Nostalgia” The only problem is the waning enthusiasm while we try to reach our “home”. If I could suggest a tip to make 2014 a year of great health that would be: nourish your body, relax your mind, and feed your spirit (may be with meditation)

Yoga instructors tell participants “don’t worry about perfection. Set goals and do the best of your abilities. Try to get home- the original design of your body”, so you can enjoy your life to the fullest. Your fitness and energy is not lost- it is waiting to be discovered.  If you were out of touch with exercise for the past several months (or years), do not worry; every journey starts with a step or may be a small walk. Walk with a purpose!

·         Walking at a rate of two steps per second (without any weights) is equivalent to a moderate- intensity exercise

·         It’s (mostly) risk-free; it’s very gentle on feet. If you have heel spur and other issues walking may be a better option (than running on a treadmill or outdoor)

·         Research shows that walking at speeds up to 2.8 mils/hour (walking threshold for most healthy adults) is a good method for burning fat- primary fuel source for walking. At higher speeds body try to get energy from carbs

·         Focus on your breathe when you walk: take deep, “victorious” breathes. Use chest (sternum, ribcage) diaphragm, stomach, and even pelvic floor muscles while you breathe.

·         If you are not fan of music while you walk; try meditative walking. Push oxygen to those joints and muscles where you have some pain or stress (remember: you do not want to get off the trail tomorrow- Entertain your body)

It is -40 F at Chicago when I wrote this and so few tips may help for exercising in the cold. Wear multiple layers of clothes; select layers which may help to keep the body warm but wick the sweat away; replenish lost fluids (sweat) as you would in the summer.

Healthy regards,

Jay