Step it Up! Hitting the Excuse Wall

Advice from our wellness guru, Suzie.

Advice from our wellness guru, Suzie.

Last week we talked about the magical 10,000 step mark in a day (Step it Up! Walk Your Way to 10K). It sounds great, but let’s face it, life happens, and finding excuses for not reaching 10,000 steps is easy. But when it comes to physical activity, we can’t let excuses stop us. Besides reducing your risk of several diseases, physical activity keeps your bones healthier, your mind happier, and your life may be a little longer. No exaggeration, you should walk like your life depends on it, because it does! To give you advice on beating excuses every day, we asked our wellness expert in Boise, Suzie. These were her words of wisdom:

Finding the motivation to keep you on track is a sure-fire way to keep you moving towards 10,000 steps per day. Here are a few motivators that may inspire you to get in one more mile (or about 15 additional minutes) during your next walk/run.

  1. Create a new playlist. Music and running/walking go together like peanut butter and jelly! Plus, a good set of tunes is a great substitute when your walking buddy can’t make it. It helps to make a playlist that you only listen to during exercise. If you love your music, you’ll need to exercise to hear it.
  2. Pick a new route. Sometimes we just get stuck in the safe old routines. Look into safe walking/running areas close to your place of work, or home and mix it up. Don’t force yourself to take the same route every day at the same time, walking the same pace. Just typing it made me feel unmotivated. Changing up the scenery makes every walk a new adventure.
  3. Find the right words. Use the entire English language (if that doesn’t work, switch to French, Spanish, or Chinese) to help push you through your work out. It’s not silly to repeat motivational quotes or mantras to get you moving. Here are a few ideas to get you started:
  • I can do anything in 30 second intervals
  • It takes 4 weeks to see the difference, 8 weeks for friends and family to see the difference, 12 weeks for the rest of the world
  • Work – Excuse = Progress
  • The body achieves what the mind believes
  • Life begins at the end of your comfort zone
  • Goals are dreams with deadlines
  • One good meal won’t make you fat, just like one good meal won’t make you skinny
  • Zombies don’t wait for you to catch your breath
  • Sweat like a pig to look like a fox

I get pumped just typing my mantras. I reiterate, it is NOT silly, to say the words that get you pumped out loud. In fact, it’s really empowering. My last piece of advice for this post is:

color zombie runSign up for a 5k. This might sound a little intimidating, but signing up for a 5K gives a goal and a deadline. Walk, run, sprint or hobble along, but however you complete it, participating in a 5K gets you involved with other people and it’s fun to run for a cause. Plus, 5k run/walks are everywhere these days, and there are lots of runs designed to please the crowd. The color run, the dirty dash, 5k’s with a concert at the end, there’s even a 5k that simulates a zombie attack! There is a 5K for every interest, so search for the few that are up your alley, sign up with friends, and go for it!

The 5K may be a ways off, so don’t feel bad for just trying to make it to 10,000 steps a day. Just being aware of the ways you can make yourself more active in your day to day life is a huge step. Also, If you have a great mantra send them out to me! I love hearing new ways people get motivated, so lets help each other.


Related Post: 5K to Half Marathon Plan

Bowling for Kids’ Sake: Big Brothers Big Sisters of Southwest Idaho

Kid bowlingKids need positive adult role models to keep them on a good path. That’s why Big Brothers Big Sisters sticks to their mission of pairing children (ages 6-18) of all  backgrounds with mentors. What’s great about Big Brothers Big Sisters is that they don’t  just look to help “troubled” children. Every child needs a role model, and they understand that kids flourish with mentors. By just being there for a kid, it makes a huge impact in their life. The philosophy of Big Brothers Big Sisters is incredibly simple, but it’s one that has made a gigantic difference for thousands of kids. Plus, the “Bigs” get just as much out of being a mentor as the “Littles” do.

In Southwest Idaho, we’re proud to support Big Brothers Big Sister of Southwest Idaho. In February, one of our employees and a Big Brothers Big Sisters volunteer, Megan, got involved with a fundraiser called “Bowling for Kids’ Sake.” She and her team, The Alley Cats (very clever, ladies) went seeking sponsors, and raised money for the cause. After they raised the cash, they got to bowl against a room full of other fundraising teams. Every team involved raised at least $500, so the bowling was a celebration of everyone’s accomplishment.

Meet "The Alley Cats"

Meet “The Alley Cats”

Kudos to Megan and The Alley Cats for celebrating the cause, and thanks to Big Brothers Big Sisters of Southwest Idaho for making our community a better place to live. If you’d like to learn how you can support your local chapter of Big Brothers Big Sisters, visit for more information.

Related Post: Turn Excercise into Cash for KIDSPORTS