Weight Watcher - USAToday

Jean Nidetch, the founder of Weight Watchers International, was once a housewife who weighed more than 200 pounds. She slimmed down to 142 pounds in 1962 and has never been heavy again.

Now, at 86, she lives in a retirement community in Parkland, Fla., and has written her autobiography, The Jean Nidetch Story.

She says she never dreamed that her weight-loss experience would lead to a successful international company that would help millions trim down.

Nidetch struggled with her weight from childhood through early adulthood. One of her food obsessions was Mallomars, a chocolate-covered marshmallow cookie, she says. “That was my Frankenstein,” her name for a craving that’s impossible to resist. “For some crazy reason I had to have them. I didn’t want my husband or children to see, so I put them in a plastic bag and put them in the hamper.”

The turning point

She kept getting bigger.

She weighed 214 and wore a size 44 when she was finally motivated to lose weight in 1962 by a chance encounter in the supermarket.

“I ran into a neighbor who said, ‘Oh, Jean, you look so good.’ I was feeling very good about the compliment, and then she said, ‘When are you due?’ I didn’t know how to answer her because I wasn’t pregnant. I don’t remember what I said, but I will never forget it.”

Nidetch says she realized she needed to look at herself in a full-length mirror, but she didn’t have one. “I didn’t look at my body. I only looked at myself from the neck up. I was very interested in my makeup and hairdo.”

She decided to try a diet program run by the New York City Board of Health Manhattan. She lived in Brooklyn at the time and had to take two buses and the subway to get to the offices for the board of health.

When she arrived, “there was the thin girl at the desk, and I asked where the group was. And she said, ‘You want the obesity clinic.’ I had never heard the word obese before. It shocked me. I said, ‘I guess I do.’ “

She found a seat in the last row “and I didn’t take my coat off. I sat next to a woman who was also wearing her coat.”

The woman running the meeting was a very thin nutritionist who had a picture of a fat woman next to her. She told the group it was a picture of her.

The nutritionist gave the participants a diet that recommended, among other things, that they eat fish several times a week, eat two slices of bread and drink two glasses of skim milk a day, Nidetch says. “I had never bought skim milk. I never drank milk. I drank soda. I drank everything that was fattening.”

She lost 20 pounds in 10 weeks. Then she decided to invite some overweight friends to her apartment to tell them about the diet. “I am a sharer,” she says. “When you give of yourself, you get back. I had to share it, so I called all my overweight friends. I only had overweight friends.”

Start of something big

That meeting snowballed into more meetings, and in 1963, she created Weight Watchers International with the help of a savvy businessman.

Nidetch has had plenty of time to observe obesity in action since then. She noticed years ago that thin people have different meal-time habits than overweight people. “Thin people release the fork,” she says, “and they chew the food with the fork on the table. They chew their food slowly. They look around at each other or the wall or a picture. They listen to the music. They sit back and take a breath. They do something other than concentrate on shoving the food into their body.

“Overweight people never let go of their fork. They hold it when they are talking. They hold it when they are chewing. I discovered that is one of the secrets. Let go of the instrument that made you fat.”

She says she has never told anyone he needed to lose weight. “I don’t believe in telling people. But people say to me, ‘I wish I could lose weight.’ I say, ‘Wishing won’t do it. I know you can. If you want me to, I’ll help.’ “

It’s often a matter of putting food into perspective. “Food is not your remedy for problems,” she says. “Food is not going to change your life. If you are lonely, food is not going to be your company. If you are sad, food is not going to give you solace.”

And she continues to offer encouragement to others. “If you want to lose weight, you will — you can,” she says. “You are capable. I’m 86, and I have blonde hair. That’s not nature. It takes a desire … and sometimes it’s rather uncomfortable to get it done. It costs time and money. If you really want to do it, and you know it’s your desire and you’re capable of it, you will. It’s that simple.”

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Pick the one that’s perfect for you.

ZumeWalk - Walking for Fitness

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Beginners!
Focus on miles, not minutes.When you start your walking workout, don’t be intimidated if you can’t keep pace with the time suggestions here. These are your ultimate goals, but the health and weight-loss benefits of walking are measured in number of steps, not minutes. Even if it takes you 20 minutes to walk a mile instead of the 13-minute ideal, don’t give up. Your first goal is to reach the 10,000-steps marker, then worry about whittling down the time it takes to reach it. Do a little more each day, but don’t overdo it. Good luck! (If you’ve never exercised or haven’t done so in a while, check with your doctor first.)

How to customize your workout:
A pedometer registers step count, but maximum health benefits also require the right exertion level. Rule of thumb: If you can’t catch your breath enough to say hi to a friend, slow down. Able to belt out your favorite song, no problem? You’re taking it too easy. To up your workout ante, consider these variations:

• Increase your pace, not your stride. Taking more steps per minute instead of longer ones not only helps you walk faster (a 12- to 13-minute mile is optimal), it also elevates your heart rate without increasing your risk of injury.
• Pretend you’re on a tightrope. Professional walkers place one foot directly in front of the other, as opposed to taking hip-width strides. Follow suit, and you’ll increase your energy output and use more major muscle groups.
• Work your arms. Bend your elbows at a 90-degree angle and pump them back and forth as you step. This propels you forward faster and burns more calories.
• Head for the hills! Adding an angle is the surest way to increase the intensity of your walking workout. If you’re on a treadmill, use the elevation button.
• Use weights or walking sticks — both give a more complete workout. The two dumbbells should weigh less than 10 percent of your body weight. Walking sticks (not to be confused with the kind Granddad may have sported) increase energy expended by 20 percent; order a pair at nordicwalker.com.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

1. “I don’t have a full hour. Can I still squeeze in exercise?”

PROFILE: Your job or your family, or both, have you going all day long. You never get more than 20 minutes to yourself, and commuting eats up a lot of that time.

Your 60-minute walking workout:

2. “I’ll concentrate and do it all at once.”

PROFILE: Lucky you. Finding a full hour to devote to working out is no problem — and you’d rather bite the bullet and get it done than worry about weaving it into your day.

Your 60-minute walking workout:

3. “Help! I hate to exercise!”

PROFILE: It’s tedious, time-consuming and boring. To hit 10,000 steps a day, your workout has to be fun, or it’s not going to happen!

Your 10,000-step walking workout:

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it's cold so zumewalking on treadmill

Zume? ZumeWalk?

Never heard of it. Is it a real word? And what the hell does it mean anyway?

OK. Let me tell you a little about how I came up with the word ZumeWalk. The word, Zume, is more about a feeling than it is about a literal word. It’s the feeling you get when you complete a great walk or better yet a month of walks. You’re “zooming”. A good example is how you feel zooming in your car with the sun roof open or the top down on a beautiful sunny Friday. The music is blasting a favorite song and you’re singing at the top of your lungs. And you don’t care what the world thinks.

That’s ZUME!

Or you finish your first month of walking and your clothes start to fit a little looser. You feel a little ZUME. No actually you feel a lot ZUME!  After all that breathing, thinking and working your heart you can’t help it. You feel better. You’re on your way to a healthy and fit life. There is nothing like it. Except maybe sharing a walk with someone else. A ZumeBuddy.

So go ahead - ZumeWalk.
And change your life!

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ZumeWalk - step by step for fitness and weight loss

So what is ZumeWalking?

It’s daily walking routine and building foundation of fitness - step by step. Zumewalking is a personal exercise journey created by each of us and accomplished by walking consistently.

What better way to take a journey than with friends, family or the people who have similar goals. Whether online or next door they can share in our journey and we in theirs. Sharing with those who are chasing the same goal - a fit life. Raising money, sharing ideas and resources. One of my main goals is to raise money by having a one day walk, nationwide, raising money for a charity like St. Jude Children’s Research Hospital. More on this later.

Take that first step and start walking. Make it a part of your life. Waiting won’t change you. Walk out your front door. Go step by step and day by day and soon it will become something you have do, enjoy to do and then love to do. Start small and let it grow. You can do it! I know you can because walking is the perfect exercise and everyone can do it.

I’m here to help you and one day as we grow we’ll all be here to help and encourage. Reaching out to lend a helping hand, word of encouragement, a wave, hello or nod as we pass on our daily walk. As ZumeWalk develops, I’ll start creating more resource based content that will help you start, continue and hopefully, feed your exercise curiosity.

Mike Zume says ZumeWalking is exercise for the rest of us. Exercise for the rest of life.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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Walking for Fitness

Fed up and fat! Hello world.

This is my first post and I mean ever. So please bear with me as I get going, tell my story and I promise to smooth out the rough edges along the way.

Let me start by introducing myself, I’m Mike and I love to walk. Sounds goofy. Really -  walking is my primary form of aerobic exercise. I’ve been walking for over 13 years. The problem, I’ve walked 13,500 miles and now I need to catch a plane back home! A little help-anyone? Just kidding. LOL.

Now the really big but”t” and I mean literally and figuratively. I stopped walking from 2005 to 2007 and gained weight. Just a little weight. OK, enough to be noticeable. But more importantly I was out of shape. And that bothered me.

My excuses probably sound all too familiar. Started a family, growing my own company and all the rest. Oh, yeah the reigning champ: “I don’t have time!” Lame but true. I was out of shape and miserable. I tried all sorts of exercise programs and couldn’t get going until I decided to get back to the one thing I loved. So I strapped on my shoes and walked out my front door - fed up and fat. It was Thanksgiving Day 2008.

One year later, I’m twenty pounds lighter having walked 1389 miles. I’m back on the road to getting fit. The secret; I did it slowly. One step at a time. My ideas about exercise are simple. We put weight on slowly over time and we should do the same when taking it off. More about this in later posts.

I hope you enjoy ZumeWalk as much as I enjoyed dreaming it up. There’s so many great walks in our future. So grab a friend, neighbor, spouse or go it alone (of course with your tunes) and walk out your front door. I believe in you. Start small, build slowly for a life of being fit. Remember, we got out of shape slowly so get back in shape the same way but get started today.

How do you ZumeWalk? Step by step.

Please consult your physician before starting any exercise or weight loss program. 
Your physician is your very best resource.

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Then Have that Meal to Remember at Grandma’s.

ZumeWalking on Thanksgiving

Thanksgiving is undoubtedly a time for turkey, stuffing, pumpkin pie and gravy.

But for many throughout the region, the holiday best known for giving thanks and piling the plates high, is also a time for getting some exercise.

Yes, exercise.

“Thanksgiving is one of our favorite holidays,” said Karyn Patry, of York, Maine. “It’s all about spending time with our family.”

For the Patrys that has always meant fitting in some time together outside doing something active.

When the children were younger it was walks, bike rides and raking leaves, but Patry said now that daughters Emlyn, 10 and Layne — who will turn 11 on Thanksgiving Day — are a bit older, in recent years the family has walked or run together in local road races.

“We’ve done the Turkey Trot in York, the Free Fall 5K in Rochester and this year we’re hoping to go skiing,’ she said. “It gives us something healthy to do as a family.”

That’s not to say the Patrys don’t savor the pies and turkey, it’s just that fitting in some exercise makes them feel like there is “some balance” to the celebration, she said.

“It allows for a good mix,” Patry said. “We have our pie, then we ski, hike or do something fun together. We feel out of our element if we don’t do something.”

And the Patrys are far from alone.

Eliza Peter said she and her family — including three children — usually take a walk with some family friends.

Anne Baker said she remembers as a child that her father and brothers always headed to the local golf course on Thanksgiving Day.

“It was definitely a tradition,” she said.

In fact, Patry said to make certain that her family has a “bonding activity” on their agenda in addition to the parade and dinner, they always plan something.

For instance, this year if it’s cold enough, she, husband Jeffrey and the two girls expect to try something new either on Thanksgiving or the day after.

“We plan to ski our turkey off this year,” she said. “If not, it’ll be fun anyhow even if we only fit in a hike.”

Though some might balk that the cool temperatures this time of year don’t lend themselves to exercise, Patry disagrees.

She said the colder weather actually is the perfect time for the family to be outdoors.

“This time of year it seems like there are a lot of things to do and it’s the perfect weather, because it’s not too hot or humid,” she said.

Still even Patry — who runs routinely by herself or with her daughters in road races — said it is best to schedule any activities in advance.

“I find if you don’t have a plan, setting some time aside for something active, it would never happen,” she said. “You get caught up in the hubbub and craziness of the holidays.”

Though Patry admitted it does make the family a “little time regimented,” the benefits far outweigh the advance planning necessary.

“You feel so much healthier and you spend time all together too,” she said. “It’s definitely important to do something that you can all enjoy.”

Certainly for the Patrys that is more than just pumpkin pie.

Tags: walk, walking, walking for exercise, Walking for Fitness, Walking for Stress Relief, Walking for Weight Loss, walking for wellness, walking on Thanksgiving, zume walk, ZumeWalk, Zumewalking

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Zume Walk - walking for weight loss - zumewalk.com

“The last thing you need is a burrito supreme.” Said my friend Kenny. Ah, yes, it’s good to have friends. Kenny was right, of course.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

By CATHERINE IDZERDA ( Contact )   Tuesday, Nov. 10, 2009


Zume Walk - Weight Loss is Attainable with a Little Effort

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walking for fitness, exercise and fun

The secret is in the starting, what I mean by this is most people start their exercise program by doing to much exercise. Start small and build a foundation, I know it’s hard to start small but think about the next day after starting a program of walking and how those muscle are screaming to skip the walk and lay on the couch watching TV.

Try this instead, start by walking 1 mile or less but do it 4-6 times during the week. Now you can build a program by adding a half mile every two weeks. Now the second part of starting, make your goal long term oriented, like for five years. Here’s my goal program, walk 1200 miles per year for five years with a long term of 5000 miles. The best thing about this kind of goal setting is it will focus your viewpoint out in time, not on next week.

Take a look at this article, it has some great tips:

How Do I Stick With My Exercise Program?

To be successful with an exercise routine, you must make it part of your everyday life. It should become as important to you as going to work, or spending time on leisure activities. Do not let it become an afterthought, or something you will do “if you have time.” Be sure to make the time. Your body will thank you.

Take these steps to help make sure you stick with your exercise program.

• Make your daily life more active.
• Schedule time for exercise.
• Set goals and keep track of your progress.
• Reward yourself.

Make Your Daily Life More Active

One way to maintain your motivation to exercise at a dedicated time is to be more active throughout your day.

How an active lifestyle helps you stick with exercise. Being active is a mind-set. If you think of yourself of an active person, you will move more. If you’ve been inactive for awhile, even small steps, like taking the stairs instead of asking your child to get something upstairs for you can start making you feel lighter, more energized, more able to move, and more confident.

How to add activity to each day. You’ve probably heard or read common tips for doing this, such as getting off the bus a few stops early and walking the rest of the way to work. But are you really making this sort of activity part of your life? If not, take a look at the tips under How Can I Be More Active Each Day? Pick the top three that you think you can easily adopt. Picture yourself doing each of these. Pick a date to start doing them, and track your progress each day. When you’ve made the first three part of your routine, pick out three more to incorporate.

Schedule Time for Exercise

Make exercise a priority.

How a routine helps you stick with exercise. When you make exercise part of your routine, it becomes just something else you do and not a decision you have to make each day. Having a set time also helps some people who tend to mentally punish themselves all day as they brood over whether they will exercise. If you have a set time, you can count on following through on it and free your mind.

How to fit in exercise. Consider your preferences and what will work for you. Are you more likely to exercise early in the morning, during lunch, after work, or in the evening? Schedule a time and place that’s convenient for you. Try exercising at the same time every day. Put it on your calendar so you’ll remember. Treat it just as you would any other appointment, such as a dentist appointment - don’t cancel it.

Set Goals and Keep Track of Your Progress

Having goals is a great way to stay motivated.

How setting goals and tracking help you stick with exercise. Setting goals allows you to see yourself doing your activity and that mental preparation is key to becoming an active person. Continually having new milestones can also keep you moving when you might feel unwilling to be active. Plus, keeping track of your progress concretely shows your accomplishments. Some people get so caught up in pushing themselves that they actually want to quit because they expect so much from themselves. An exercise log keeps you from forgetting how far you’ve come.

How to set goals. Select some short-term and long-term goals. Perhaps your short-term goal in the first week is to walk for 10 minutes three times a week. By your 12th week, your goal might be to walk 35 minutes 5 days a week and to take part in a 5-kilometer fund-raising walk in your community.

Your longer-term goals might be to lose 10 pounds and to reduce your total cholesterol by 20 mg/dL.

Reward Yourself

There is nothing that makes you want to keep doing what you are doing more than a little positive reinforcement.

How rewards help you stick with your exercise. Changing any habit - including being inactive - is hard. It takes energy to stick with it and mental persistence too. Planning to reward yourself can help you stay motivated. It’s also a way to remember to be kind to yourself and not too hard on yourself - those are the mental attitudes that lead to good health.

How to reward yourself. As you achieve each of your short- and long-term exercise goals, reward yourself. Purchase a book you’ve been wanting or treat yourself to a tape or CD you would enjoy. Don’t think your rewards always have to be items that cost money. You can motivate yourself with some positive self-talk. Phrases such as “I can do this” and “I’m taking control of my actions and making my life healthier” can help keep you focused on your purpose for exercising in the first place. It may also help you feel stronger and more energized just to say to yourself, “I am a winner!” Don’t reward yourself with food, which could derail your efforts to lead a healthier lifestyle.

Now that you have the tools go and take a walk, changing your life and losing that weight forever. I know I have by walking 100 miles a month.

MikeZume_walking step by step to weight loss, fitness and fun.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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Walk vs Run

The greatest thing about walking, you can do it everyday. I walk six days and week but truthfully every once in a while, I miss a day but I’m only human and so are you - go a little easy on yourself. Take the time to build up a walking routine slowly over a year and then it’s much easier to keep it going for life.

The thing that keeps me going is not wanting to gain the weight back again and my music. I love to get the iPod and set on my favorite playlist and out the door I zoom, walking off the days stress and letting my mind work on some creative work the marketing and advertising agency I run.

Sorry got off track, here are three simple steps to walking and losing weight from Good Housekeeping.com in the article titled, “Lose Weight by Walking,” written By Julia A. Savacool.

Three simple workouts that will take off major pounds. Pick the one that’s perfect for you.

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

Click through for the rest of the article at Good Housekeeping.com

Now pick a plan that suits you and strap on those shoes, now walk out the door. I know it’s hard to start but you can do it. Find a friend or get the dog off the couch and take three walks a week to start only do short distances so you can keep the speed up and build that foundation.

I believe you can do it! I did. Set some goals and track them in a notebook, online or use NikePlus and your iPod to keep track of miles, calories, pace, time, steps taken and of course your goal. I set a monthly goal of a certain mileage to complete and Nike+ keeps track of everything for me when I sync my iPod after each walk.

Now get those tunes and get walking - watch the pounds drop off.

MikeZume_walking step by step to all my goals

PS - walking takes longer than say running but it’s easier to stick with and do more regularly with less soreness. Leading to weight that drops off more carefully and most of the time more permanent fashion.

Please consult your physician before starting any exercise or weight loss program.
Your physician is your very best resource.

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