Walking Journey
Friday, 2/24--Day 3--Walk 2 miles!
Today’s walk will total 6 miles on the “Journey!”
Thanks to Karen Cousins for sharing this wellness info from The State, Wednesday, February 22—
“Think before you drink sugary sodas— . . . Researchers at John Hopkins Bloomberg School of Public Health placed posters in four convenience stores explaining that it would take 50 minutes of jogging for a 110-pound adolescent to burn off the calories in bottle of soda. The study found teens then bought fewer sugary sodas and more water.”
I’ve posted the article on the whiteboard outside my office! Have a healthy weekend,
D'Etta Broam
School Counselor
Pleasant Hill Elementary
Saturday, 2/25--8 miles
I saw many PHES Cougars at the Lexington Race Against Hunger today! Folks walked/ran 5K or 10K! WOW!
I really appreciated someone asking me to participate. Having a "partner in crime" makes all the difference. Maybe you should ask a friend to one of the following events in our communities this spring:
3rd Annual "Colon Cancer Challenge"--65-mile Ride, 25-mile Ride, 8K Run, 1-mile Family Fun Run/Walk--Dutch Fork High School--Saturday, March 24
"Where the Wild Things Run 5K & 1 Mile Walk on the Wild Side!"--Riverfront Park--Saturday, March 24, 9:00-11:00
"Run Red Bank"--White Knoll High School--Saturday, May 19
"See Spot Run"--5K Run/Walk--a Benefit for the Humane Society--Earlewood Park--Saturday, May 19
"The Journey" total is now 8 miles! Rest up tomorrow, and we'll lace up our tennies again on Monday!
Monday, February 27--Walk 2 miles Indoors @ School
Tom says, “Start in the commons go down each hallway 3 times is about a mile.” On a day when the weather is great for ducks, that might be how to get your walking done!
Stay dry and healthy!
D
Journey totals 10 miles today.
Tuesday, February 28--Walk 2 miles today . . .
and the total will be 12 miles on the “journey!”
Other great places to walk a couple miles:
Lake Murray Dam is 3.7 miles to walk from one side to the other and back!
The River Walk down in Cayce has about 6 miles worth of walking.
Wednesday, February 29--Enjoy some quiet time!
Walking 2 miles today brings the “journey” total to 14 miles.
Walking with a friend is great, and walking on the treadmill while watching TV/cranking out the iPod tunes has its place too! Try a walk soon that coordinates with your “quiet time.” Happy Kid Habit #7 is “Sharpen the Saw.” We’ll be digging into the concept of taking care of you in May, but this week is really kicking me, and I don’t sense that I’m alone . . . I’m thinking we all could use a reminder to take a deep breath, back off, take it one day at a time. Those of you who knew Cindy Roof Wilkerson know she loved her family, promoted healthy living and “enjoying the moment.” Take some time to listen to yourself, think those “happy thoughts,” and put one foot in front of the other as your do. The fresh perspective, the peace you experience, helps you do what you do and help those you help with more clarity and effectiveness. Try it, you might like it, and it that’s how habits get started!
Thursday, March 1--Need other ways to "walk" your 2 miles? Just do a little math . . .
Walking Pedometer Steps Equivalents
1 mile = 2000 average steps (range 1900-2400)
1 block = 200 average steps
Activity - Steps per minute
Walking 3 mph - 100
Walking slow - under 2 mph - 61
Walking slow - 2 mph - 67
Walking 3.5 miles per hour - 115
Walking 4 miles per hour - 152
Walking 5 miles per hour - 242
Racewalking - 197
Aerobic dance - 197
Backpacking - 212
Badminton - 136
Ballroom dancing - fast - 167
Ballroom dancing - slow - 91
Basketball - shooting baskets - 136
Basketball game - 242
Bicycling - 242
Bicycling fast - 364
Bicycling under 10 mph - 121
Billiards/pool - 76
Bowling - 91
Calistentics - vigorous - 242
Calisthenics - light to moderate - 106
Canoeing - 106
Children's playground games - 136
Circuit training - 242
Climbing - rock or mountain - 273
Cooking - 61
Croquet - 76
Fencing - 182
Fishing - 91
Football - 242
Frisbee - 91
Gardening - 121
Golf - 136
Gymnastics - 121
Handball - 364
Health club exercise, general - 167
Hiking - 182
Hiking - orienteering - 273
Hockey - field and ice - 242
Home/auto repair and shop tasks - 91
Horseback riding - 121
House cleaning - 91
Hunting - 152
Ice Skating - 212
Inline skating - 364
Jazzercise - 182
Jogging - 212
Jogging on mini-trampoline - 136
Jump rope - 303
Kayaking - 152
Kickball - 212
Lacrosse - 242
Lawn bowling, shuffleboard - 91
Lawn mowing -power mower - 152
Martial arts - 303
Minature golf - 91
Punching bag - 182
Raking lawn and leaves - 121
Raquetball - 212
Roller skating - 212
Rowing machine - 212
Rowing machine, vigorous - 258
Rugby - 303
Running - 5 mph - 12 minute miles - 242
Running - 6 mph - 10 minute miles - 303
Running - 7 mph - 8.5 minute miles - 348
Running - 8 mph - 7.5 minute miles - 409
Sailing, boat and board, windsurfing - 91
Scuba diving - 212
Shopping - 70
Sitting - 30
Skateboarding - 152
Ski machine - 212
Skiing - cross country - 242
Skiing - downhill - 182
Skimobiling - 212
Sledding - 212
Snorkeling - 152
Snowmobiling - 106
Soccer - 212
Softball - 152
Square dancing - 136
Squash - 364
Stairmaster - 273
Stationary bicycling (moderate effort) - 212
Stationary bicycling (vigorous effort) - 318
Step aerobics - 273
Stretching, yoga - 76
Surfing - 91
Swimming laps - moderate - 212
Swimming laps - vigorous - 303
Swimming leisurely - 182
Table tennis - 121
Tai chi - 121
Tennis - 212
Volleyball - 121
Water aerobics - 121
Water aerobics - 121
Water jogging - 242
Water polo - 303
Waterskiing - 182
Weight lifting, moderate effort - 121
Weight lifting, vigorous effort - 182
Wrestling - 182
Yoga - 76
Friday, March 2--with a little walk here, and a little walk there
Here a walk, there a walk—EVERYWHERE walk walk!!
Even if you can only move 5 or 10 minutes at a time, do it! All the “little walks” add up for better health.
Today’s 2 miles will get you to a total of 18 miles! If you’d like a copy of the “Journey to Jeruslaem” calendar, holler and I’ll put one in your box.
Happy Weekend! Don’t forget to walk 2 miles on Saturday and rest on Sunday,
D
Monday, March 5--No more DIETING!
From "Hungry Girl: Tips & Tricks for Hungry Chicks"
(I think it's good info for "Fellas" too!)
"On a Diet" or "Off a Diet"
How many times have you heard (or used) the old "I'll start a diet on Monday" excuse? The concept of being either ON or OFF the eating-right wagon can be pretty self-defeating -- there IS a middle ground! Think of eating smart as a lifestyle adjustment, and go into it knowing that celebrations and indulgences are part of life. So give yourself some wiggle room. If you eat sensibly 80 percent of the time and less sensibly the other 20 percent, you'll still be on the right track.
Walking 2 miles on Monday pushes your total to 22 miles! Happy Walking!
D
Tuesday, March 6--Website for Recipes
Christina Burbage shared this site for recipe ideas: http://www.skinnytaste.com/
She said her family has been trying new recipes from there every week. She said it is amazing!
Walking 2 miles on Tuesday will bump the total trek to 24 miles. Happy Trails!
Wednesday, March 7--"Slice Yourself Off a Break!"
I loved when I heard Janet Cofield say this the first time! She followed that comment with you’re a human BEING not a human DOING! If you’re behind on your walking (like I am), no worries. Catch up when you can or NOT. This is about NOURISHMENT not STRESS.
Take a deep breath. It’s all temporary. I was reading Dream Big starring Olivia (the Pig) to 4th Grade yesterday, and there was a quote by Nikita Khrushchev, “Life is short; live it up.”
On Career Day, don’t wait to “grow up” to “live it up.” This is the day!
D
Thursday, March 8--Time to Walk
Walking 2 miles puts the total @ 28 miles (maybe?)! Take some “time” to walk today!
Michelle and I attended the Judy Freeman workshop last week and one book I learned about Michelle already knew and has in the Learning Commons! It’s Just a Second: A Different Way to Look at Time by Steve Jenkins, and it’s an amazing book. Did you know:
a bumble beats its wings 200 times in a second?
a baby blue whale feeding on its mother’s milk gains almost ten pounds in an hour?
bamboo can grow 36 inches in one day?
the moon moves one and a half inches farther away from the Earth in one year?
How are you spending your time?
Monday, March 12--Breath of Spring
As we SPRING forward, here's a breathing technique you can incorporate when on a walk by yourself:
Breathe in the count of 8 steps. (I find this a challenge!)
Breathe out to a count of 8 steps.
With every step and breath, build strength and let go of whatever is "tying you in knots!"
Monday's two miles brings our "Journey" total to 34 miles!
Tuesday, March 13--Journey total is now 36 miles!
Kudos to the Kindergarten folks in Room 206!! Mrs. Banks and Mrs. Keene ran the Columbia Half Marathon this past weekend!! YEEHAW!
Congratulations to all PHES Cougars who are setting goals, beginning with the end in mind! I heard a great one this afternoon—“I want to run a mile.” It’s awesome to hear folks having a vision and working toward it, step by step.
We’re almost halfway there—total trip to Jerusalem is 80 miles. This also means we’re getting closer to Spring Break everyday. Keep putting one foot in front of the other!
"We're approximately at Taibe, Israel. Google it to see how we're doing."
PopPop
Wednesday, March 14--"When the End Goal Seems Too Hard"
Today’s two miles bring our trip total to 38 miles! Maybe you haven’t been trekking and would like to get started and now it seems overwhelming . . . No problem!!
Thought for the Day: Big things are built one brick at a time. Victories are achieved one choice at a time.
Made to Crave Devotional by Lysa Terkeurst, p. 88
Make the choice to move today! Take a walk. Go for a run. Ride your bike. It’s gorgeous out there this afternoon. I hope you get a chance to breathe in the sunshine soon.
Saturday, March 17--"Wellness Wishes for a Weekend"
Today I attended the Palmetto State Teachers Association Convention with Hope, her sister, Michelle, and most of the Halfacre extended family! J Congratulations to Hope for receiving the Dr. Elizabeth Gressette Professional Development Scholarship as she pursues her doctorate!
There was a session by the Lexington Police Department on bullying and gangs. WOW. I was struck by the idea that we can never stop learning, never stop growing, that we always need to be on the alert.
Walking 2 miles today brings our trip total to 44 miles. As I think about Hope and her continuing ed efforts, and I think about the sessions today and how they challenged my thinking and understanding of our world, I encourage you to keep in mind:
“Victory isn’t a place we arrive at and then relax.” Made to Crave Devotional by Lysa Terkeurst, p. 100
Keep on Moving and Be Well on the Weekend!
Tuesday, March 20--Power of Positive Thinking
Not to get "gooey" on a Tuesday . . . but I recently learned about Dr. Bernie Siegel and his book Love, Medicine, and Miracles. It's not a new read, published in 1986. His new book, A Book of Miracles, shares inspiring new stories of healing, gratitude and love. What struck me about this dude is he advocates the BIGGEST OBSTACLE to wellness is our NEGATIVE THINKING. He describes that "love (is) the bricks that you live your life out of . . . and the laughter when it gets tough, that's the cement that holds it all together."
The POWER of POSITIVE THINKING is pretty strong . . . why not consider the glass half full today?
Wednesday, March 21--This Plus That: Life's Little Equations
Michelle and I learned about this great book at the Judy Freeman Workshop last month! Amy Krouse Rosenthal writes Little Pea and Duck! Rabbit! and I LOVE, LOVE, LOVE This Plus That: Life's Litte Equations. How much fun you can have extending the story like:
walk 2 miles + 40 days of Lent = Journey to Jerusalem
Happy Reading and Happy Walking! Today's "2 miles" brings the SUM to 50 miles,
D
Friday, March 23--2 miles + today = 54 miles
Happy Walking!
Tuesday, March 27--2 miles on Tuesday makes 60 total miles!
YEA for those of you sharing your success! I am reminded of the tortoise and the hare these days . . . "perseverance and hard work bring reward!" Your regular, consistent efforts will win any race. Thank you for moving daily, D
Wednesday, March 28--Chocolate Consumption Endorsement!
Michelle Andis shared this info:
What do you think? I thought this was “sweet” to know!
Happy Walking--today’s total brings you to 62 miles on the “Journey to Jerusalem!”
Friday, March 30--Today is 66 miles!
Saturday will be 68 miles! We're getting closer to journey completion with every step!
I received a mailing from Dr. Fred Klutzow this week. Some of you may remember he's my friend, now 88, enjoying good health but a little at a loss since his wife MADE him retire this year . . .
He shared a list of "least healthy items you can put in your mouth":
pork products
shellfish and fish without fins and scales (catfish, shark, eel) hydrogenated oils (margarine, shortening,etc,) artificial sweeteners white flour white sugar soft drinks pasteurized, homogenized milk high-fructose corn syrup
Be Healthy!
Monday, April 2--Walk 2 miles today for 70 miles!
YEA! 8 more miles ‘til we reach Jerusalem (and SPRING BREAK)!
Here’s some foods Dr. Fred DOES recommend:
complex carbohydrates
fresh fruits
raw vegetables
healthful assortment of foods
drink ten 8-ounce glasses of liquids daily
Let me know if you’d like a copy of either the “least healthy items” to eat or the recommendations with explanations!
Be well,
D'Etta Broam
Tuesday, April 3--SPRING into CLEANING your KITCHEN
Did you know your kitchen is the most germ-laden area in your home? The kitchen counter, the cutting board, and the sink are contaminated with more disease-causing germs than even the toilet . . .
Keep your family safe:
1. Never cut vegetables on the same board you use to cut meat.
2. Buy cellulose sponges that aren’t impregnated with antiseptics such as triclosan.
3. Keep the sink, stovetop, and all counter spaces clean.
4. Keep counter spaces, stove tops, and refrigerator handles clean.
5. Clean out your coffee pot.
This is more info from Dr. Fred! If you’d like further explanation, I’ll be glad to copy the article (Wellness Report, February 2010) and place in your box.
Walking two miles today puts us at 72 miles!
Wednesday, April 4--Safe at the Plate
“Rules for Leftovers”
2 Hours from oven to refrigerator—refrigerate or freeze leftovers within 2 hours of cooking.
2 Inches thick to cool it quick—store food at a shallow depth to speed chilling.
4 Days in the refrigerator—otherwise freeze it!
Thank you, Dr. Fred!
Today’s 2 miles totals 74 on the journey,
D
Walk 2 miles today! That’ll bring your total to 4 miles.
Find a good place for a walk:
· The PHMS track is great! 4 laps=1 mile
· You can walk the road behind our school from stop sign to stop sign—Tom checked and that’s one mile!
· Harbison Forest @ 5500 Broad River Road has wonderful trails for hiking and biking! It’s a $5.00 donation for parking but so worth it. Check out the map on the whiteboard outside my office if you’d like more information.
Thursday, 2/23--Day 2--Take a Walk
Find those walking shoes and lace 'em up! It's a BEAUTIFUL day to walk your first 2 miles,
D
Wednesday, 2/22--Day 1--Get Started!
If you haven't completed your "Heart Check Up," I have plenty of "sercies" available for those who'd dare give it a try! It'll take less than minute to complete:
Tomorrow is "Shrove Tuesday" or "Fat Tuesday" and then begins the season of Lent. Walking two miles a day during the forty days of Lent (Sundays excepted) will allow you to journey the distance (eighty miles) from Nazareth to Jerusalem. Let's take a walk together!
Journey to Jerusalem
Monday, 2/20