Take Advantage of Daylight Savings

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There are no two words as welcome as “Spring forward” in the month of March. Yes, we sadly lose an hour of March 12^th, but that means that spring is coming closer and closer on the bright horizon. It also means longer sunshine time during the day, giving us much needed daylight even when we leave work. Take advantage of the extra sun-time with added trainings, new fundraising plans and more this month.

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Add in evening walks

Start organizing weekday team training walks to get the gang together an extra time each week and get your steps in. Or, leave the computer at work, and walk home one day a week. It will help you unwind after the office, get an extra training in, and will also keep you more unplugged after a long day. Instead of binging on Netflix or worrying about work emails, take advantage of the fact that you left that laptop at your desk and dig into a new book or sink into a bath after your great walk home.

Do some warm weather fundraising

Now that the weather is getting warmer, and it’s light outside longer, you can use this to your advantage with after work grocery bagging or other fundraising events like bake sales and sports events. Take a page from Team Captain Christi Kokaisel of Cassie’s Cups and host a golf tournament with a local mini golf course, driving range or country club. Everyone will love the excuse to head outside and get their competitive juices flowing!

Photo via Thomas Rehehaus

Hit the farmer’s market

Warmer weather also means the return of farmer’s markets and other local vendors providing the freshest fruits, veggies and more. You’d be surprised how good local can taste! Plus, it’s always a nice gesture to support your local vendors and farms. Eating clean means you’ll be able to eat healthier too! Get inspired with our Happy & Healthy Pinterest board and then break out your basket for some shopping.

Try out new work outs

If there’s a class you’ve been meaning to take, a personal training session you’ve had your eye on or a work out challenge you want to take on, now is the time. With longer daylight hours and upcoming warmer weather, you have an extended time window to get things done. Also, with Spring Breaks and even summer vacations on everyone’s minds, you can probably convince a few friends to join you on your new quest.

Photo via Ian Schneider

Try out a new walking route

More daylight hours mean it’s time to blaze new trails. That curve on the path that you’ve always turned around at…go for it! If you end up wandering, you’ll have more time to head home before the sun sets. Have you always wanted to try a local hike, or even a destination hike like the Appalachian Trail, the Rocky Mountains or along the California coast? Start planning! Spring is the time for fresh starts, and nothing will get your heart racing or help you set more goals for walk season than challenging yourself or checking something off your bucket list.

What are you looking forward to this spring?

Motivation Monday: What Walking Can Do for You

It’s a new week, and the first full week of a new month. We should be ready to jump out of bed and take on the day! That’s not always the case though, because Mondays can be hard. Luckily, we have another dose of Monday Motivation to jump start your weekly training for the 3-Day. One easy way to get moving is to remember all the benefits of walking—physical, mental and emotional. Here are some of the life-changing benefits of taking those extra steps:

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It reduces the risk of developing breast cancer: According to research conducted by Susan G. Komen^®, women who get any regular exercise or physical activity have a lower risk of breast cancer than women who are inactive.

It helps curb a sweet tooth: One good move begets another! Once you get out and moving, you’ll probably also want to treat your body well on the inside. Try one of our smoothie recommendations after your walk to keep your health-kick moving.

It will get you outside: We’re right in the heart of winter, which means you are spending more time inside than in other times of year. Getting outside gives you Vitamin D from the sun, and also a nice bit of fresh air! Working out in the gym is good too, but if you can get outside, it will help you feel even more invigorated.

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It promotes heart health: Heart health is hugely important for your vitality, so getting out for a walk can help your health now and in the long run. Plus, February is Heart Health Month, so your walk is actually a celebration!

A little bit goes a long way: You don’t need to have an intense exercise routine to lower your risk of breast cancer. If you haven’t been doing much training yet, just getting up and getting moving will help you look good, feel good and kick start your training for future walks.

It keeps you social: Make a Friend Day is coming up on February 11^th, so grab your teammates or other friends and lace up your walking shoes. It’s a great way to pencil in some catch-up time with someone you haven’t seen in a while or start a walking club with a group. Being around friends will always help put a smile on your face!

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It’s a mood booster: Any physical activity, walking included, can help with your overall mood and energy level. Guess that’s why they call it putting some pep in your step!

What other benefits do you get from walking, besides training for an excellent sixty miles, that is!?

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 3-Day, is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day or any athletic event, you should first consult a physician and have a physical examination.

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Ways to Get Walkin’ at Work

During the work week, it can be hard to get your steps in. Time in the office often means sitting at a desk for hours at a time, and after a long day, it can be hard to get to the gym in the evening. That means that you need to make the most of every step you can during the day! As you ramp up your training for the 3-Day, there are some quick and easy ways to get walkin’ at work.

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Walk to work: Not everyone can walk to work, but if it’s an option, even walking one way can help you get quite a bit of steps in. Walking to work in the morning will help get your adrenaline and metabolism going at the start of your day. Find a friend who is also walking in the 3-Day, or someone you work with who is also trying to get extra steps. Having a friend walk with you will help you stay accountable, even in the early mornings.

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Park further: This one is very easy, so you have no excuse! Pick the spot at the back of the lot, and take advantage of the extra steps and extra time outside. Listen to a peppy tune, or mentally run through your to-do list before you get to the office so you’ll be ready to tackle your day.

Walk before you call: Instead of calling, IM-ing or emailing a coworker with a question or need, just walk over to their desk! If you work with a team that interacts frequently, these steps can add up. In-person conversations keep your mind alert, and let you get some much needed face time with those you work with. Not to mention the extra steps!

Leave the building: If you have the ability, move your meetings to an offsite location. Get yourself out of the office and walk to a nearby café for a brainstorming session or a quick caffeine boost. It doesn’t take much to make a difference. According to the World Health Organization, getting even 5 to 15 minutes of sunlight on your arms, hands, and face two to three times a week is enough to enjoy the vitamin D-boosting benefits of sun and fresh air. Get to stepping!

Take extra steps on your break: If you work in a large office building, take a five minute break every hour or so and walk the nearest set of stairs. Normally you would probably spend about that much time checking in on social media or giving yourself some other mental break anyway. Since those quick breaks actually lead to more productivity, make that time work for your body as well as your brain.

Get out of the house: Lots of companies are offering more and more flexibility to work from home at least one day a week. While this is a wonderful luxury (and an excuse to work in your PJs), it can also lead you to taking even less steps than normal. Without a commute, or walking throughout an office, you’ll need to make getting your steps in a priority during work-from-home days. So, try working from a coffee shop or even your local library for at least half the day. You’ll be able to interact with people, and walking to and from will help get at least a few steps in. Remember, every step is a step in the right direction.

If you’re able to put one of these tips into action, you’re on your way to training for the 3-Day! How do you keep moving throughout your work day?

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