One of the most affordable, most convenient and easiest ways to stay in shape is walking. Whether you trek the neighborhood trails, take to the treadmill in your basement or do laps around the mall with friends, there are plenty of places where you can walk. There are plenty of benefits too.  If you become serious about walking as your way to better your fitness level, there are some tools you can use to help you get the most out of your walks:

• Pedometers-It measures your progress.  It's great to set a daily goal and then achieve it.  Ideally you want to get 10,000 steps per day.  But if you are not there yet, keep increasing your steps by 2000 every two weeks until you reach the 10,000.
• Weights-Use hand weights to increase the intensity of the walk and to tone your arms at the same time.  Hold up to 5lb dumbbells in your hands and swing your arms naturally.  Don't use ankle weights, using ankle weights when walking puts undue stress on your ankles and knees. 
• What to wear-for your maximum comfort and safety (think knees and feet).  If you are walking by the road or at the mall, a pair of walking sneakers are the best.  If you are out on the trails, hiking boots or good supportive sneakers are needed.  You want to make sure you have support for your ankles when you are walking on uneven surfaces.

Which brings me to:

• Trekking poles/walking sticks-When you're out on the trail and you need something to give you support, try a walking stick or trekking poles.  It helps support your back, hips, legs & knees.  It is also handy to help you cross streams or go over a log you come across on the trail. 

Make your walk a productive walk. In order to better your fitness level you have to get your heart rate up.  Take 5 minutes to warm up, then walk at a productive rate for 20 minutes and cool down for 5 minutes. 

Where You'll Find FFI this Month!

Fifer's Day Fair

Saturday, June 18

Emerson Hospital's Integrative Health & Wellness Center Open House 

Saturday, June 18, 8:30am - 12noon

  

Join Fitting Fitness In™ at the Grand Opening of the new Emerson Hospital Integrative Health & Wellness Center, 310 Baker Avenue Extension, Concord, MA.

  

  

Fitting Fitness In™ currently has two different classes scheduled to run through Emerson Hospital's Health and Wellness program.  Both are great classes and will be taught by Fitting Fitness In™ certified trainers.  Sign up today!

  

Co-ed Boot Camp runs for two, 4 week sessions, 3 times a week, 6:30am, starting July 11 at the Emerson Hospital Health & Wellness Center. 

  

Kids' Weight Loss Day Camp will be held July 18-22, 9-11:30am at FFI studio in Boxborough.  

  

See the Emerson Hospital website for more Open House information, including a list of activities. 

ALIVE 
The Program that Might be Just What You Need!

KICK-OFF:  July 7, 2011    7-8:30pm.

Previous ALIVE participants report, after the 8 week program, having improved physical strength, endurance, lost weight and inches, and more energy.  One Fitting Fitness In™ client with diabetes brought his Glucose level down from 270mg/dL to 92mg/dL and his A1C level down from 13.5 to 6.2.  He was able to stop his five shots of insulin per day.  Another client reported her Triglycerides were nearly half of what they were before going through ALIVE.

Visit this link to hear what ALIVE participants from Johns Hopkins Hospital in Maryland think of the program http://www.wbaltv.com/r-video/27942446/detail.html.

Crispy Chicken Cordon Bleu Salad

 ~ Eye-Appealing and Delicious Summer Salad ~

Whip up the classic cordon bleu combo of chicken, ham, and cheese as a delicious salad.

Ingredients

• 4 thin-sliced boneliess, skinless chicken breasts (1 lb total)
• 2 oz sliced reduced-sodium deli ham
• 2 oz sliced low-fat Swiss cheese
• 1 large egg white, beaten
• 1 C panko bread crumbs
• 4 C baby arugula (about 4 oz)
• 1/2 C grape tomatoes, quartered
• 1 lemon, cut into wedges 

Preparation

• Heat oven to 425°F.  Lightly oil baking sheet.
• Season chicken with 1/4 tsp pepper and evenly distribute ham and cheese on top.  (HHH:  For varying tastes, Holly uses 1/2 stick low-fat mozzarella cheese stick per piece of chicken in place of swiss)
• Beginning with a short side, roll up breasts, securing with wooden toothpicks.
• Put egg white and panko in separate shallow bowls.  Dip chicken in egg and then panko to coat.  Put on prepared pan.
• Bake, turning once, until golden brown and cooked through, 15-20 minutes.
• Remove wooden picks and cut chicken into slices.  Serve on bed of arugula with tomatoes and squeeze with lemon.

Nutrition Information

4 servings

per serving: 228 calories, 34g protein, 11g carbohydrates, 4.5g total fat,  334mg sodium, 1g fiber