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Here we are at Day 14 of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from the 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
I do need a new swimsuit, and possibly some nice yoga leggings. I will put them on my shopping list!
Our group responses are as follows:
Layered Walking Clothes
Base layer: The base layer is next to the skin & should be of a fabric that draws sweat away from the skin so it can evaporate & cool you without making you feel wet & clammy. Cotton should be avoided as it retains your sweat & doesn’t release it to evaporate. For cold weather, look for polypropylene or silk undershirt & long johns. For warm weather, look for polyester microfiber.
Insulating layer: In cooler weather, this layer adds warmth &allows you the option of removing it as you warm up. This layer could be a shirt & pants of wool, fleece, pile, or down. Don’t overdo it – you will be warming up as you walk, so save the down vest for truly cold days.
Outer layer: This layer protects you from the elements, & can also be removed as you warm up. A windproof & water-resistant jacket worn loosely is a good outer layer. For rain gear, look for fabric treatments that still allow your body to breathe. These are more expensive than a rain slicker, but when out walking you will discover you are as wet from your own perspiration as from the rain unless your outer garment breathes. A breathable jacket allows the sweat to evaporate & keeping the rain from penetrating through the jacket.
Brooks Adrenaline © Brooks Sports = Best walking shoes
Thorlos Walking Socks = Best walking socks
Sub4 Drylyte Hat = Best walking hat
Hat Accessories
• Ear band: My ears get painfully cold at temps under 60F, so I never leave the house without a fleece ear band. It can also be used as a neck gaiter to keep your neck warm. Or ear muffs.
• Sweatband: Keep the sweat out of your eyes.
• Hat leash: One clip goes on the back of your hat, the other on your collar, so your hat won’t blow away completely.
Ultimate Direction Access Plus = Best walking pack
I love this angled water bottle holster for quick access to the 20-oz. bottle. It has reflective piping for night safety. The Access Gel has a small zippered compartment for essentials & a mesh pocket to hold a gel flask or other items – like your cell phone. The water bottle has a Kicker Valve for easier access without leakage.
Camelback Podium Chill Bottle = Best walking water bottle
Sunscreen: Your skin needs protection in order to prevent skin cancer, wrinkles, & burn. Never leave home without wearing sunscreen even on cloudy days. An outdoor walker gets lots of exposure to sun & wind you need to reduce that consistently.
• Choose a waterproof sunscreen of SPF 15 or higher.
• Apply the sunscreen a half hour before your walk so it will absorb into the skin to start its protection.
• Put it on thickly – most people use too little & do not get the protection they paid for.
• Don’t forget your ears & any bald spot you don’t cover with a hat.
• Protect your lips with lip sunblock.
• Reapply your sunscreen if you have been sweating or are out for a longer duration.
• Mosquitoes bugging you? Buy sunscreen that includes repellent.
• Your hat & clothing are also a good line of defense against the sun.
• Sunglasses: choose glasses that give both UVA & UVB protection.
My group’s responses:
Layered Walking Clothes
Base layer: The base layer is next to the skin & should be of a fabric that draws sweat away from the skin so it can evaporate & cool you without making you feel wet & clammy. Cotton should be avoided as it retains your sweat & doesn’t release it to evaporate. For cold weather, look for polypropylene or silk undershirt & long johns. For warm weather, look for polyester microfiber.
Insulating layer: In cooler weather, this layer adds warmth &allows you the option of removing it as you warm up. This layer could be a shirt & pants of wool, fleece, pile, or down. Don’t overdo it – you will be warming up as you walk, so save the down vest for truly cold days.
Outer layer: This layer protects you from the elements, & can also be removed as you warm up. A windproof & water-resistant jacket worn loosely is a good outer layer. For rain gear, look for fabric treatments that still allow your body to breathe. These are more expensive than a rain slicker, but when out walking you will discover you are as wet from your own perspiration as from the rain unless your outer garment breathes. A breathable jacket allows the sweat to evaporate & keeping the rain from penetrating through the jacket.
Brooks Adrenaline © Brooks Sports = Best walking shoes
Thorlos Walking Socks = Best walking socks
Sub4 Drylyte Hat = Best walking hat
Hat Accessories
• Ear band: My ears get painfully cold at temps under 60F, so I never leave the house without a fleece ear band. It can also be used as a neck gaiter to keep your neck warm. Or ear muffs.
• Sweatband: Keep the sweat out of your eyes.
• Hat leash: One clip goes on the back of your hat, the other on your collar, so your hat won’t blow away completely.
Ultimate Direction Access Plus = Best walking pack
I love this angled water bottle holster for quick access to the 20-oz. bottle. It has reflective piping for night safety. The Access Gel has a small zippered compartment for essentials & a mesh pocket to hold a gel flask or other items – like your cell phone. The water bottle has a Kicker Valve for easier access without leakage.
Camelback Podium Chill Bottle = Best walking water bottle
Sunscreen: Your skin needs protection in order to prevent skin cancer, wrinkles, & burn. Never leave home without wearing sunscreen even on cloudy days. An outdoor walker gets lots of exposure to sun & wind you need to reduce that consistently.
• Choose a waterproof sunscreen of SPF 15 or higher.
• Apply the sunscreen a half hour before your walk so it will absorb into the skin to start its protection.
• Put it on thickly – most people use too little & do not get the protection they paid for.
• Don’t forget your ears & any bald spot you don’t cover with a hat.
• Protect your lips with lip sunblock.
• Reapply your sunscreen if you have been sweating or are out for a longer duration.
• Mosquitoes bugging you? Buy sunscreen that includes repellent.
• Your hat & clothing are also a good line of defense against the sun.
• Sunglasses: choose glasses that give both UVA & UVB protection.
I am going to avoid taking a taxi home from station each day Adding an extra 20 minutes walk up hill.
I have started taking walks in the country with our without friends on weekends. Track with map my walk
I will get our the bag of resistance bands I bought a year ago and which are unused and look up exercises on sp
I have joined work walking group
For future have put my name down for pilates at work. And may go to Chi gung on way back from work in a month or 2.
Same as Joanne. Ready to go!
Already have this, so no excuses 🙂