Pray It Off Meeting 5/27/10 Supercharge Your Walking Workout, Low Fat Eggs Benedict, Songs

Supercharge Your Walking Workout*

“By now I don’t have to tell you that walking is a great workout that’s good for your overall health and endurance. It is easy to do, there’s no special equipment needed (other than a pair of sneakers) and just about anyone can start a walking workout routine. But what if you want to supercharge your workout and get into shape faster?

The type of walking that you do everyday around your house will eventually get you to you goals. However, to supercharge your workout, look at a new way of walking. One of the best ways to walk is to do interval training when you walk. This routine will supercharge your workout routine.

The best part about interval training when it comes to walking is you can get twice the workout in about half the time that it would normally take you. This means that you can hit your snooze button a few extra times in the morning before you head out for your walk.

Interval training is all about increasing your heart rate at short bursts. It takes more energy to increase and decrease your heart rate than to keep it steady. When you walk at a steady rate throughout your workout you miss that added energy burn of the continual increase and decrease. Using this type of walking will take some getting used to.

Interval walking in a basic way is easy to do. You need to set a scale as far as exertion for you goes. Look at the scale as being 1 to 10. Level 1 would be lounging in front of your TV. Level 10 would be sprinting. Begin your walking with five minutes of walking at a moderate pace. This pace would be a level 6 or 7. For the next five minutes you will want to increase your pace to a level 8 or 9. You need to continue alternating between the two paces for the rest of your workout.

To help you to know when to change paces in your workout, you can record a workout tape. On this workout tape you can alternate slow and fast songs to remind you what speed that you should be walking at. You can do interval walking outside or you can do it on your treadmill. It is an easy workout to use no matter where you are.
Interval training is one of the most effective walking workouts there is. You can burn twice the amount of calories that you would normally do out on you regular walk. There are also ways to make this walking workout even more effective as a way to achieve your fitness goals. You can stop after two rounds of increasing and decreasing your walking pace and do some squats and lunges.

The sky is the limit when you include interval walking into your workout routine.”

*http://www.walkingofftheweight.com/supercharge-your-walking-workout/

Adding Walking Poles To Your Workout*

“If you’ve been walking for fitness and weight loss for quite some time now, you may be ready for a little change. Our bodies sometimes get so used to a certain type of workout, making it less effective in the long run. One quick way to change your walking workout routine is to add walking poles.

Walking poles look very much like ski poles, but usually have a different tip on the end, making them easier to use on a trail or even your sidewalk. You walk along with the poles. They give you a great upper body workout while the walking works your lower body and legs. Combined you get a great overall workout.

When you first start to walk with poles, you’ll notice that your upper arms and shoulders will get pretty sore. If you’ve mainly just been walking, those muscles haven’t gotten much of a workout. Don’t overdo it, but hang in there and they will quickly adjust to the extra work. The result will be nicely toned arms that you can’t wait to show off in a new sleeveless shirt or dress. And of course you’ll be burning plenty of extra calories making your walking workouts even more effective.”

*http://www.walkingofftheweight.com/adding-walking-poles-to-your-workout/



Eggs Benedict - The Low Fat and Low Calorie Way*

Now you can enjoy eggs benedict on the weekend and not have to feel bad about it. The eggs make a great weekend breakfast or brunch. 6 Servings

Ingredients

* 2 tablespoons hot water
* 1/2 cup light mayonnaise
* 1 tablespoon fresh lemon juice
* 4 slices (2 ounces) Canadian-style bacon
* 2 English muffins, split and toasted
* 4 whole eggs for poaching

Directions: In the top of a double boiler, blend hot water with mayonnaise, stirring frequently, about 7 minutes or until heated through. Stir in lemon juice. Remove from heat and set aside.

Pour 1 1/2 to 2 inches of water into a large frying pan and bring to a simmer while you prepare the muffins and bacon.

In a large non-stick frying pan, cook bacon approximately 3 minutes or until heated through (may also be heated in the microwave). Remove from heat and place one slice of bacon on each English muffin half.

One at a time, break each egg onto a saucer or into small cups or bowls. Slip eggs carefully into simmering water by lowering the lip of each egg-cup 1/2-inch below the surface of the water. Let the eggs flow out. Immediately cover with a lid and turn off the heat. Set a timer for exactly three minutes for medium-firm yolks. Adjust the time up or down for runnier or firmer yolks. Cook 3 to 5 minutes, depending on firmness desired.

Lift each perfectly poached egg from the water with a slotted spoon, but hold it over the skillet briefly to let any water clinging to the egg drain off. Place one egg on each muffin half. Top each egg with 2 tablespoons of lemon/mayonnaise sauce. Garnish with parsley and serve immediately.

Nutritional Information per serving: Calories: 325 Fat: 12g

*http://www.walkingofftheweight.com/eggs-benedict-the-low-fat-and-low-calorie-way/



Unstoppable by Rascal Flatts

Yeah, yeah, yeah… Hey So, so you made a lot of mistakes
Walked down the road a little sideways
Cracked a brick when you hit the wall
Yeah, you've had a pocket full of regrets
Pull you down faster than a sunset
Hey, it happens to us all
When the cold hard rain just won't quit
And you can't see your way out of it

CHORUS: You find your faith has been lost and shaken
You take back what's been taken
Get on your knees and dig down deep
You can do what you think is impossible
Keep on believing, don't give in
It'll come and make you whole again
It always will, it always does. Love is unstoppable

Love, it can weather any storm
Bring you back to being born again
Oh, it's a helping hand when you need it most
A lighthouse shining on the coast
That never goes dim
When your heart is full of doubt
And you think that there's no way out

CHORUS. Like a river keeps on rolling
Like the north wind blowing
Don't it feel good knowing. Yeah
CHORUS
Love is unstoppable
So you made a lot of mistakes
Walked down the road a little sideways
Love, love is unstoppable



There She Stands by Michael W. Smith

When the night seems to say
All hope is lost gone away
But I know I'm not alone
By the light she stands

There she waves faithful friend
Shimmering stars, westward wind
Show the way, carry me
To the place she stands

Just when you think it might be over
Just when you think the fight is gone
Someone will risk his life to raise her
There she stands

There she flies clear blue skies
Reminds us with red of those that died
Washed in white by the brave
In their strength she stands

When evil calls itself a martyr
When all your hopes come crashing down
Someone will pull her from the rubble
There she stands

We've seen her flying torn and tattered
We've seen her stand the test of time
And through it all the fools have fallen
There she stands

By the dawn's early light
And through the fight she stands