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!

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.

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.

]]> http://zumewalk.com/2009/11/tradition-exercise-thanksgiving-morning/feed/ 0 http://zumewalk.com/2009/11/zume-walk-weight-loss-attainable-effort/ http://zumewalk.com/2009/11/zume-walk-weight-loss-attainable-effort/#comments Sat, 14 Nov 2009 13:37:30 +0000 mike zume http://zumewalk.com/?p=2753 Weight loss is Attainable with a Little Effort

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

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.

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.

Part Four of Four

The Basics of Fitness Walking continued…

ZumeWalk - walking for weight loss

Out and About

• Get off a stop or two early on the bus or subway, and walk the rest of the way.
• Park farther away at the shopping mall, and walk the extra distance.
• Walk around while waiting for a relative or friend’s game to begin.
• Walk while waiting for the plane at the airport.
• See the sights in new cities by walking.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run, or fly a kite.
• When golfing, walk instead of using a cart.

Advice for Caregivers of Children

• Have kids walk to and from school.
• Provide time for activity in a school setting.
• Be an active role model.

This is one of the best articles I’ve  has read about walking, walking for fitness and starting a program of walking. The one thing I’ve learned from walking for almost 15 years with a two year stoppage and then restarting for the last two years and 2400 miles. Here’s the secret to weight loss and getting fit with walking, start that’s right start. Strap on your shoes, open the door and take that first step. Start small and build a program that you stick with and one that includes walking 4-6 times per week by building toward a goal of walking 1 hour per day, six days of a week.

Good luck I know you can do it, just start today and turn your life around with a life long program of fitness which includes the best form of exercise – walking.

MikeZume_walking, exercise for the rest of us. walking, exercise for the rest of your life.

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

Part Three of Four

zumewalk - step by step for fitness

Need to start exercising? What could be easier than walking? Fitness walking reaps as many rewards as other physical activities, and you don’t need special equipment or training.

(continued)

The Basics of Fitness Walking continued…

Intensity: On a scale of 1 to 10, with 1 meaning relaxed and 10 thoroughly exhausted, Stein advises starting a walk at level 2 or 3, working up to level 6 to 8, and then cooling down to a 2. “The recommendation is the same for everyone,” he says, “because as you get more and more fit, you actually end up having to walk faster or steeper to keep that 6 to 8 up.”

Form: Stein says it doesn’t matter whether someone is swinging his or her shoulders or walking straight from the hip, as long as they’re comfortable and have the right intensity. Hoffmann, however, says it’s best to have elbows bent at a 90 degree angle, the arms swinging freely so that they come up to about chest level, the fingers curled into a loose fist, and the feet moving forward at a brisk pace. “If your hands are just dangling at the sides, you’re probably not walking fast enough to get any heart rate increase,” says Hoffmann, who notes that the extremely sedentary and overweight can begin an exercise plan with a stroll and work up to a quicker pace.

Mileage: Many guidelines give recommendations on time and intensity, so distance may not necessarily be a factor. On the other hand, some walking events and campaigns with specific distance requirements have been known to be very motivating. For example, Corbin says children have loved digital pedometer programs, which have enabled them to keep track of steps during the day. Students who take a certain number of steps a day for at least five days a week for several weeks receive a President’s Council Activity Award. Volkssporting groups have also given honors to walkers of all ages that have achieved particular distances.

Walking Through Life

Putting one foot ahead of the other may yet be the easiest form of exercise because it can readily be incorporated into daily life. Various sources, including the AHA, the AARP, and the NASPE, have provided the following tips, which could make fitness walking seemingly effortless whether you’re doing it for love or against love handles.

At Home

• Go out for a short walk before breakfast, after dinner, or both.
• Walk to the corner store instead of driving.
• Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Walk instead of watching TV.
• See neighbors.
• Walk the dog.

At Work

• Take the stairs instead of the elevator. Or get off a few floors early and walk the remaining flights.
• Walk down the hall to speak to someone at the office rather than using the telephone.
• Conduct a meeting with co-workers while taking a walk.
• Walk around your building for a break during the work day or during lunch.

MikeZume_walking step by step for fitness

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