Archives for May 2011

3 Simple Tips For Improving Your Sitting Posture

If you work at a computer or otherwise sit for long periods of time, it’s very likely you’re no stranger to neck, back and shoulder pains.

It’s your poor sitting posture that is to blame for your pains. Luckily, sometimes all that is needed to get rid of pains and aches, is a few simple posture corrections that you can apply instantly. Here are my three tips:

Tip 1:  Gently Arch Your Low Back

Sitting for hours on end fatigues your core muscles, and you may end up sitting in a slumped position that robs your lumbar spine of it’s natural arch (I’m sure you know what I’m talking about).  Slumping causes lower-back pains and can lead to bulging and herniated disks.

A simple way to correct the alignment of your lumbar spine is to position the base of your chair so that it slopes gently downward. This elevates your hips above your knees and helps recreate the natural arch in your lower back. large firm tush cush seat cushion

The downward slope can be achieved either by using [Read more…]

Breaking Bad Habits With Devil’s Advocate

Breaking bad habits can be notoriously difficult.  Have you ever  wondered why it’s easier to develop bad habits than create good ones?

It’s easy to refuse your temptations when you start something new, but after a few days or weeks it’s hard to stay motivated. It obviously takes more than willpower to uproot bad habits. Luckily, there are plenty of tricks you can use to break your bad habits.

One of them is the Devil’s Advocate Technique I learned from David Burns.


The Devil’s Advocate technique is based on the idea that our unjustified positive thoughts make us give in to bad habits like overeating, procrastination and overspending.

When you tell yourself [Read more…]

My Workouts For Week 18/2011

Last week was a busy week again.

My average steps were 10 577. I’m excited I’ve managed to stay over 10 000 steps for so many weeks! For a first time in a very long time I also went for a long Nordic walk. I felt great afterwards and was reminded why Nordic walking used to be my favourite forms of physical activity. (That was before my knee troubles started.)

Here’s a summary of my workouts

  1. 4 x 30-40 minute walks
  2. 1 x 60 minute Nordic walk
  3. 2 x 40 min strength training

Overall, I’m pretty happy with my current level of physical activity, but I feel a bit bored with my strength training routine. I would like to do more advanced bodyweight exercises, but I’m also  worried I’m not in good enough shape yet. (I’m talking about muscular strength here, not endurance!) . 🙂

Well, the only reasonable solution is to try something new and see how it goes.

I’ll keep you updated.



How Many Calories Does Walking Burn?

If you’re walking for weight loss, you’re probably interested in how many calories you burn while walking.

[green]As a simple rule of thumb, you can have a rough estimate of your calorie consumption if you know your walking speed, body weight and time spent walking.[/green]

You Need to Estimate Your Walking Speed First

Here are a couple of ways to estimate your walking speed.

If you have a measured course or track you can use, it’s easy to arrive at an estimate of your walking speed simply by walking one mile and taking note of how much time you use. For example, if you walk a mile in 16 minutes, your walking speed is (60 / 16) / 1 = 3.75 mph.  If it takes you 20 minutes to walk a mile, your walking speed is (60 /20) / 1 = 3 mph. [Read more…]

Week #17 Workout Journal

My success march goes on.  🙂

My average steps for week 17 were 10,535. This is the third week on row (or is it the fourth?) I’ve walked over 10,000 steps a day.

My workouts

  1. 2x Sansone’s 2-mile walks
  2. 3x 30-40 min walks outside
  3. 1x (45 min) strength training (bodyweight movements plus resistance bands)

My fitness regime has a big effect on my mood and energy levels. I can hardly believe I’m the same person I was only two or three months ago. There’s no need to drag myself around nor am I bothered by small stuff. [Read more…]