Friday, August 14, 2020

The Quarantine Social Media Weight Loss Challenge


Gaining weight during quarantine? Spending more time on social media? It’s time to combine the two for the social media weight loss challenge. The challenge: can you lose that weight you’ve gained during quarantine imposed inactivity by using your social media time to expend calories walking around your house or apartment?


It’s easy. Get up and get moving. Make sure you’ve got a clear path. Consider how steady you are on your feet. Keeping track of how long you’ve been moving or how many steps you’ve taken. Just over 15 minutes of walking is 2,000 steps or 100 calories expended.


Too hazardous to move and be occupied? Try the rocking chair solution. The rocking chair becomes your exercise equipment as you rock and text or scroll. It’s 150 calories expended per hour of rocking. 




Thursday, August 13, 2020

Intermittent Moving: The Stairs: Your New Found Quarantine Gym

By JFDBosMa - Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=64813422


Quarantine shut down makes it impossible, difficult and/or unappetizing to go to the gym, take a walk or jog. There may be an exercise resource readily available to you: the stairs.


Really? Stairs? Yes. Use them to lose weight, as a quickie fitness tool and, as a special bonus, you’ll live longer.


To get an idea of the potential, visit https://www.stepjockey.com/health-benefits-of-stair-climbing


The British non-profit aims to make stair climbing a wellness tool for use in office buildings but the information has something for all of us to use:

“By raising our heart rate, stair climbing helps protect against high blood pressure, weight gain and clogged arteries. This lowers the risk of developing chronic conditions such as diabetes, heart disease, vascular dementia and even some cancers.


“Stair climbing also exercises our bones and muscles, improving strength, bone density and muscle tone. This is especially important for women in sedentary office jobs as they have a significantly higher osteoporosis risk than men.


“Incidental physical activities like stair climbing are also associated with improved mental health. They cause our bodies to release endorphins, the so-called feel-good hormones. They also provide time think and reflect - key factors in managing everyday stress and tensions.”


Stair climbing can be done in little bits throughout the day and you can track the calories you use. Seeking to lose weight, one enthusiast found she burned 481 calories in a week climbing up and down the 100 stairs to her fifth floor office three times a day. 

Keeping count of calories? 3.95 calories are expended per floor of stairs climbed. 


Books by Kunz and Kunz

Research Books

Medical Applications of Reflexology: Findings in Research About Post-operative care, Maternity Care and Cancer Care
Evidenced Based Reflexology Research: For Health Professionals and Researchers
Medical applications of Reflexology:: Findings in Research about Cancer Care

Bestselling Books


 Reflexology: Hands-on Treatment for Vitality and Well-being
Complete Reflexology for Life: Your Definitive Photographic Reference to the Best Techniques and Treatments  
 

Intermittent Moving Books

Intermittent Moving: How I Lost My Pants and Mastered My Weight
Un-Sit Your Life: The Reflex "Diet" Solution




 

Wednesday, February 26, 2020

“The book is wonderful”

“The book is wonderful” says Lulu who lost 20 pounds using the ideas inIntermittent Moving. With her previous attempts to lose weight, “I was under a lot of stress rushing from walking fast to cycling to swimming,” all while working full time, raising two teenage daughters and caring for elderly parents. And, she didn’t lose weight. Now, “I pace my walking, changed my diet and meditate. Ten pounds to go. My daughter lost weightin three weeksusing the book. My neighbor’s next. And, I want to re-read the book.”

Tuesday, February 4, 2020

The Feet: Weight loss devices

The Feet: Weight loss devices
https://amzn.to/33AdwA8

Ah, the feet. Able to leap tall buildings in a single bound. Faster than a speeding bullet. 
Ok, so maybe that’s Superman’s feet. But for all of us the feet provide feats every day as they move us from place to place on the two pegs we call legs.
However, there’s an even more interesting use for our feet: their contribution to losing weight.
At least that’s what reflexology author Kevin Kunz and many others have found. Using his feet and taking more steps than usual every day led to weight loss as he discovered when his pants unexpectedly fell off in the driveway. He was taking more steps for health benefits, eating and exercising as usual when the unusual (for him) happened—weight loss. He had previously tried all sorts of diets and weight loss regimens to no avail. 
Actor John Goodman had a similar experience. He lost 100 pounds over a year dieting and exercising—and taking 10,000 steps a day. Professional artist Edward lost 23 pounds when he started placed his easel on a sit-stand device that allowed him to work from a seated or standing position. One stay-at-home mom lost 4 1/2 pounds her first month taking 15,000 steps a day.
Why feet help us lose weight
Why would using our feet to take steps everyday contribute to managing our weight? Sure there’s calories expended but it’s also about helping our metabolisms work better. You see, our metabolisms go to work when we stand up and shut down as we sit for a long time. Stand up for 90 seconds and your metabolism resets. Sit for an hour and your metabolism shuts down. Take advantage of these facts to lose weight.
Use intermittent moving, a pattern of moving frequently enough to control your weight and waistline, to take full advantage of how the metabolism works. Take steps and you create the benefit of a better working metabolism.
How to do it
Your feet can help you lose weight. Just use them to stand up and move. Best practice: 10,000 steps a day; 15 minutes of walking after each meal; breaks from sitting of 2 minutes every 30 minutes or at a minimum every hour. Want to lose more? Do more.
Get up and walk as you check social media or talk on the phone. Time yourself or use your step counter as you walk & check social media. How many steps can you take? How many calories can you burn? (Every 15 minutes=2,000 steps or 100 calories)


For more ideas about controlling your weight, see Intermittent Moving, How I lost my pants and mastered weight control, Move More • Sit Less • Master Your Weight. https://amzn.to/33AdwA8

The Secret to Weight Loss: It’s about time

The Secret to Weight Loss: It’s about time
https://amzn.to/33AdwA8

There is interval training, intermittent fasting and now intermittent moving or random acts of movement during the day. It is all about timing. 

Interval training alternates between high intensity movement with low intensity movement timing it to most effectively impact your metabolism. Intermittent fasting times the consumption of food to most effectively burn calories. Intermittent moving harnesses the timing of our casual movement to most effectively consume calories. 

All three requires a conscious effort to time exercise, eating and movement to spur our bodies to maintain our proper weight. 

Intermittent moving, planning small amounts of moving throughout the day, helps you accomplish this as you: spend more calories, reset your metabolism, control your appetite and reduce food cravings.
Small amounts of moving throughout the day take place as you take breaks from sitting, taking a fifteen minute walk after eating a meal and accumulate 10,000 steps a day. 
Take breaks from sitting on a schedule. This will impact your metabolism. Wish you could boost your metabolism and burn calories at a higher rate? A five minute break from sitting every hour helps reset your metabolism. Want to supersize that order? It turns out your metabolism slows down by 90% with 30 minutes of sitting. Rev it up with a 2 minute break every 30 minutes. Use your Smartphone as your timer.
Take breaks from sitting at work. Burn up calories. The two minute break after 30 minutes of sitting leads to such a goal. Over an eight-hour work day, 59 additional calories are expended as a result. Once again, want to supersize? A 132 calorie expenditure results taking five minute breaks even 30 minutes.
Not that many calories you might think but consider: one study showed Americans’ average weight gain over the years resulted from expending 100 fewer calories each day while on the job.
Take breaks from sitting at home as commercials play on television. Burn up calories. It’s easy. The commercials do the timing for you. When a commercial comes on, stand up and start walking. Step in place, walk around the room or walk to the kitchen for a glass of water. In one hour, you’ll have eaten up 148 calories. That’s 70 more than if you were just sitting there. Just so you know what to expect: there are 16 to 24 minutes of television commercials shown in one hour.
Less craving for food is another benefit of those breaks from sitting at work. Five minute breaks each hour have been shown to result in considerably less craving for food.
Take a fifteen minute walk after each meal. Take a walk around the house as you watch television; a walk around the workplace after lunch or move outside for your walk. Parts of your metabolism will improve as well as your meal will digest quicker. 

For more ideas about incorporating more moving and less sitting into your life, see Intermittent Moving, How I lost my pants and mastered weight control, Move More • Sit Less • Master Your Weight. https://amzn.to/33AdwA8

Appetite Out of Control? Intermittent moving to the rescue

Appetite Out of Control? Intermittent moving to the rescue 
https://amzn.to/33AdwA8

Is your appetite out of control leading you to eat and eat and gain weight and then gain more weight? Do you eat everything that’s in front of you with no stopping? 
There is an answer: intermittent moving, leaving your chair behind and moving in small intervals throughout your day. That’s right. Getting up and moving can help bring an end to the never-ending nosh.
The good news? Every step you take adjusts your appetite for the better. Actually it’s our legs doing it. Who knew? As we stand and when we walk, cells in the long bones of our legs help manage our appetites for reasons undetermined as yet by science. Just think about that: every step you take improves your appetite.
This is why the couch potato in all of us can pile on those pounds. Sitting there on the couch or comfy chair means our legs aren’t up and moving, sending out the message to adjust our appetites.

For more ideas about controlling your weight, see Intermittent Moving, How I lost my pants and mastered weight control, Move More • Sit Less • Master Your Weight. https://amzn.to/33AdwA8

Take 10,000 steps a day the easy way with a weight loss bonus

Take 10,000 steps a day the easy way with a weight loss bonus
https://amzn.to/33AdwA8

Looking to lose weight as you take 10,000 steps a day? But do you find it tough to take the 10,000 steps a day? Not so if you break your steps into intermittent moving, little chunks of moving time throughout the day. 
Not only that but, just as interval training helps take best advantage of time spent exercising, intermittent moving helps you take best advantage of those 10,000 steps to lose weight.
Enhance the weight loss effectiveness of those steps by timing them throughout the day. Timing those steps contributes to weight loss as intermittent moving helps reset your metabolism and appetite.  
First, consider taking breaks from sitting throughout the day and into the evening. This helps reset your metabolism which shuts down as you sit. A minute of walking is about 100 steps and adds up to 3,200 steps (2 minute breaks every 30 minutes over an 8 hour work day) or 4,800 steps if you take breaks into your evening.. 
Next, take a 15 minute walk after each of 3 meals you eat during the day. This helps adjust parts of your metabolism. A fifteen minute walk is about 1,500 steps. Taken three times a day, you’ll accumulate 4,500 steps. 
There. You will have taken 7,700 steps or 9,300 steps for the day depending on breaks from sitting.
Then there’s the social media challenge. Get up and walk as you check social media. Time yourself or use your step counter as you walk & check social media. How many steps can you take? How many calories can you burn? (Every 15 minutes=2,000 steps or 100 calories)
With such a strategy of intermittent moving not only do you get closer to 10,000 steps for the day but you also get the benefit of weight loss helpers: calories expended, metabolism re-set and appetite adjusted for the better. 

For more ideas about controlling your weight, see Intermittent Moving, How I lost my pants and mastered weight control, Move More • Sit Less • Master Your Weight. https://amzn.to/33AdwA8