How to walk for weight loss

Walking is one of the easiest ways to increase your physical activity, lose weight, tone muscles and improve bone density. Here are some points to consider as you begin your walking as a workout journey.

The terrain

Before you start a walking regimen, you’ll need to decide where you’re going to walk. You’re probably reading this because you are tired of waking on a boring treadmill, so its it's time to take it outside. 

If you’re just starting out, you’ll want to stay on flat ground. However, if you’re more experienced you should attack more hilly terrain in your city. The next time you’re out shopping or going to work, be on the look out lookout for great places to walk in your area, including parks, college or high school track fields etc.

Your form and speed

Now that you know where you’re going to exercise, it’s time to think about your form and speed, so that you can get the most from your time.

Keep your back straight this will keep your strong and focused. To add intensity to your walk, bend your elbows and swing your arms from front to back (or to strengthen your neck and shoulders move them upwards and downwards). In terms of your core, you’ll want to engage your abs as you walk by squeezing your belly button inwards toward your spine between breaths.

As you begin your session, keep your pace slow for the first 3 to 5 minutes, so that you can warm up your muscles and respiratory system. After warming up, increase your speed to a brisk to moderate speed, depending on your fitness level.


Set a goal for how far you’re going to walk. As you become more confident in your abilities, progressively increase your distance each week. You may want to wear a pedometer to track your progress.


Since you’re leaving the comfort of your home or gym, safety is of the utmost importance. Avoid walking in dark, secluded places and bring a friend (or pet dog) along to share your new exercise experience. Wherever you walk, be aware of your surroundings and where comfortable clothing and shoes.

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Breakfast: $1.29 and 350 calories

Who says you can't lose weight on a budget? For a fast, easy and fantastic breakfast, try popping a bag of frozen mixed veggies in the microwave. In 6 to 7 minutes, you’ll have a clean, whole foods breakfast. With 15 grams of protein and 10 grams of fiber (zero grams of saturated fat!), you can't go wrong with this simple all-natural meal. 

For your beverage, have some wonderful water (add lemon for taste)-- and you're off to a great start of your day! This is also a great meal for lunch. For added protein add 1 oz of almonds (just cut the serving of veggies in half). 

Remember, what you eat affects how you look and how you feel. So if you want to look and feel better...make better choices in what you put into your body!

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How many calories should I be eating to lose weight?

You've probably heard that you need to create a sufficient calorie deficit in order to lose weight. Which is true. But you may be wondering, "Just how many calories should I be eating to lose weight?" This is a great question. It's the foundation of any weight loss plan. The simple answer is: You need to be eating fewer calories than you were eating before you decided to lose weight.

However, there are a few major factors that contribute to the answer for your individual situation (how much weight you want to lose, your age, your physical activity level, etc.). Studies show that a healthy weight loss rate is losing no more than 2 to 3 pounds per week. However, I've worked with a woman who lost 16 pounds in the first 2 weeks of working with me. 

Of course, part of the reason behind this fast weight loss is that your body is going to drop pounds faster at the beginning of any weight loss plan or diet change. 

So, how do you know what your daily calorie intake should be?

  • Here's a free and easy weight loss calculator that calculates the number of calories you need to eat to lose weight:
I hope this tool puts an end to your calorie confusion!

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Can I lose weight?

I just can't lose weight! How many times have you wondered why you can't lose weight (and keep it off)? For most women it's a thought that goes through their mind many times throughout the day. Do you find yourself wondering why you can't lose the weight you want...when waking up and looking in the mirror, taking a shower, picking out clothes, getting dressed, seeing someone with a great body, before being intimate with a partner? If so.... 

What CAN you do right now to start losing weight? 
  • First of all-- you can drop the guilt, the self-pity, the victim-mentality and other dis-empowering thought patterns. Your perception is your reality. If you continue saying to yourself, "I can't lose weight," what do you think your conversation, choices and behavior will be like throughout the day?
  • Secondly, you can choose a more empowering mindset about who you are, your value and your power as a creator of your reality. Once you've become aware of your negative self-talk about losing weight, it's time to replace that head trash with self-talk that's empowering, healing, supportive and affirming.
  • Finally, you can be more intentional about how you approach weight loss. Have you really taken the time to think about all the reasons why you want to lose weight, how much weight you really want to lose, are you being realistic (or setting yourself up for failure)? If you're approaching your weight loss goal haphazardly, without being deliberate about're going to find yourself drifting from one fad diet to another and one weight loss goal to another. Be intentional.
Take it one day at a time and stop comparing yourself to other people (and you won't ever have to wonder "Can I lose weight?". The weight loss you desire is within your reach. You CAN lose weight. You CAN have a body you love....but it starts with liking the body you have and not allowing "what is" and "what has always been" to dominate your thought life and focus.

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How to turn self-neglect into self-respect

Your quality of life is directly correlated to the physical condition of your body. Your body is your instrument-- and caring for it is your responsibility. Maybe up until now, you haven’t been so good to your body. Maybe you’re carrying some excess weight that’s causing emotional and physical distress. So, how do you turn this self-neglect into self-respect?

Taking care of yourself (losing weight) is a journey of the soul. It’s about letting go of beliefs and behaviors that are no longer serving your sacred self or body brilliance.

The process of losing weight can seem like it's going to push you to the edge. You think you're going crash and burn or fall. But that's the place where you can actually soar.

Think about who do you need to become to lose 20 pounds? Who do you need to become to lose 50 pounds? Ask yourself, "What needs to shift or change about my energy?" What needs to shift or change about my behavior?"

Do you need to become more gentle, forgiving, loving, brave, or disciplined?
Do you need to become less judgmental, demanding, uptight, tense or needy?

Your Sacred Self
We typically tell ourselves that we’ll feel better about ourselves once we lose the weight, but that’s not how it works. Intellectually, you already know what it takes to lose weight (eat right, move your body, get enough rest, drink water and manage stress). But, you’re not doing it because you’re trying to act from your intellect only.

You can achieve a quantum leap on your weight loss journey by connecting with G.U.S (God/Universe/Source). Losing weight is not just an intellectual process. Neither is it just a spiritual experience. It’s a deliberate co-creative experience where you embrace your power. You don’t have to feel stuck. You can choose a different path by aligning with the powerful creative energy of the Universe.

Your Body Brilliance
Your weight has become an old story that you continue to tell yourself.
The root of body brilliance is self-acceptance and self-care. When you treat your body with love and respect your weight loss results are sustainable. This is because you’re actions arise from your sacred self.

Intuitive Wisdom
Your body believes your brain and your brain believes your body. Your intuition (gut feelings) can be a powerful tool on your weight loss journey. When you're out and about, your body will communicate to you (through intuitive insight) about whether your current course of action or thinking pattern is serving your intention to lose weight or not.

Intuition is sharpened through practicing mindfulness and mindfulness is increases through meditation. Be here in the now and connected to the present moment so that you can be open to insight and messages to be received from Source Energy.

Every time you second-guess your gut feelings, you shut down your ability to feel intuitively. You stuff down emotions, finding it hard to discern whether a decision is right or wrong and your creative and manifestation energy begins to diminish.

Start today to love your body temple. It's your home. It's your vehicle. Don't continue abusing and misusing it. Love your body. Love your sacred self. Listen to your body and your sacred self. Nourish yourself fulling and completely. Get adequate rest and physical activity. Feed yourself delicious and nutritious foods. Start with our SMART Minute Meals. We offer Low Carb, Smart Body and Smart Fuel plans.
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