Tina Williams Presents












Studies show that for every hour of walking, you increase your life expectancy by two. That was the best motivation for me. Every extra hour I have on this earth to spend with my husband and son was worth it. That was the extra little push I needed.

It’s Easy

  • Walking is the simplest way to start and continue a fitness journey.
  • Walking costs nothing to get started.
  • Walking has the lowest dropout rate of any type of exercise.
  • Walking is easy and safe.

It Works

  • Studies show that for every hour of walking, life expectancy may increase by two hours.
  • Walking for as few as 30 minutes a day provides heart health benefits.
  • Walking is the single most effective form of exercise to achieve heart health.

It Pays

  • Physically active people save $500 a year in healthcare costs.
  • Employers can save $16 for every $1 they spend on health and wellness.
  • Fitness programs have reduced employer healthcare costs by 20 – 55%.
  • Reducing just one health risk in the workplace increases productivity by 9%.
  • Reducing one health risk decreases absenteeism by 2%.

And walking isn’t your only option. Try these tips for increasing physical activity wherever you are. You may be surprised at all your opportunities to increase your physical activity every day. Consider carrying this list with you for one day. Check off the ways you notice that you could increase your physical activity.

Tips for increasing physical activity

At Home

It’s convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it’s a one-time expense and other family members can use it. It’s easy to have short bouts of activity several times a day. Try these tips:

  • Do housework yourself instead of hiring someone else to do it.
  • Work in the garden or mow the grass. Using a riding mower doesn’t count! Rake leaves, prune, dig and pick up trash.
  • Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
  • Walk or bike to the corner store instead of driving.
  • When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Or stretch. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
  • Stand up while talking on the telephone.
  • Walk the dog.
  • Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
  • Stretch to reach items in high places and squat or bend to look at items at floor level.
  • Keep exercise equipment repaired and use it!

At the Office

Most of us have sedentary jobs, and work takes up a significant part of our day. What can you do to increase your physical activity during the work day? Why not…:

  • Brainstorm project ideas with a coworker while taking a walk.
  • Create an exercise accountability partnership.
  • Walk during business calls when you don’t need to reference important documents.
  • Stand while talking on the telephone.
  • Walk down the hall to speak with someone rather than using the telephone.
  • Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
  • Walk while waiting for the plane at the airport.
  • Stay at hotels with fitness centers or swimming pools and use them while on business trips.
  • Take along a jump rope or a resistance band in your suitcase when you travel. Jump and do calisthenics in your hotel room.
  • Download some audio fitness coaching.
  • Participate in or start a recreation league at your company.
  • Form a sports team to raise money for charity events.
  • Join a fitness center or YMCA near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
  • Schedule exercise time on your business calendar and treat it as any other important appointment.
  • Get off the bus a few blocks early and walk the rest of the way to work or home.
  • Walk around your building for a break during the work day or during lunch.
  • Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!

At Play

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:
  • Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
  • See the sights in new cities by walking, jogging or bicycling.
  • Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
  • Play your favorite music while exercising; enjoy something that motivates you.
  • Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
  • Join a recreational club that emphasizes physical activity.
  • At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
  • When golfing, walk instead of using a cart.
  • Play singles tennis or racquetball instead of doubles.
  • At a picnic, join in on badminton instead of croquet.
  • At the lake, rent a rowboat instead of a canoe.

(www.heart.org )

Here’s a walking website with lots of fun tools. Oh.. and mark your calendar for April 4th. National Walking Day!!

 

http://www.startwalkingnow.org/

 

 

 



{March 6, 2012}   3 minutes that kicked my butt

I didn’t have time to do a real work out today – it happens. I didn’t want to go without anything though, especially since I had a giant chocolate chip cookie. So, this is what I did and it takes all of 3 minutes.

1 minute of as many stomach crunches as possible.

1 minute of as many push ups as possible

1 minute of full squats

Think it sounds easy? You try it.



{March 1, 2012}   Workout Playlist

The best way to use this list, in my opinion, is to find a song that works for you and look at the BPM (beats per minute). Then go through the list and find songs with that BPM.

I’m a runner, the BPM I love are over 150 and preferrably 180. Have fun!

Song Artist BPM
1979 Smashing Pumpkins
127
1,2 Step Ciara
113
8th World Wonder Kimberley Locke
100
A Dustland Fairytale The Killers
130
All Jacked Up Gretchen Wilson
190
All Nite (Don’t Stop) Janet Jackson
129
All Summer Long Kid Rock W/ Alabama
131
All Star Smash Mouth
104
All That She Wants Ace of Base
100
American idiot Green Day
94
Are You Gonna Go My Way? Lenny Kravitz
135
Around the World Red Hot Chili Peppers
96
B.O.B OutKast
103
Baby Got Back Sir Mix-A-Lot
129
Baby Likes To Rock It The Tractors
160
Back on the Chain Gang The Pretenders
154
Bad influence Pink
138
Battlefield Jordin Sparks
145
Beat It Michael Jackson
135
Big Girl (You Are Beautiful) Mika
116
Billie Jean Michael Jackson
120
Black Cat Janet Jackson
116
Black Dog Led Zeppelin
164
Blast The Speakers Warp Brothers
137
Blue Monday New Order
130
Boogie Oogie Oogie A Taste of Honey
125
Boot Scootin’ Boogie Brooks & Dunn
134
Born to be Wild Steppenwolf
139
Born To Boogie Hank Williams Jr.
180
Born to Run Bruce Springsteen
150
Boyfriend Ashlee Simpson
132
Brick House The Commodores
128
Brown Eyed Girl Van Morrison
150
Bug A Boo Destiny’s Child
105
Bust A Move Young MC
118-120
Buttons The Pussy Cat Dolls
128
Camisado Panic! At The Disco
160
Candyman Christina Aguilera
174
Car Wash Rose Royce
116
Celebration Kool & The Gang
119
Chain of Fools Aretha Franklin
117
Chariots of Fire Various
62
Chasing Cars Snow Patrol
104
Chattahoochee Alan Jackson
175
Cherry Pie Warrant
78
Clocks Coldplay
132
Come Clean (Remix) Hilary Duff
118
Come Dancing The Kinks
152
Come Fly Away (Soha & Adam K Remix) Benny Benassi & Channing
129
Come on Eileen Dexy’s Midnight Runners
106
Come On Over Jessica Simpson
130
Cradle of Love Billy Idol
145
Crazy in Love Beyonce
101
Cum On Feel the Noize Quiet Riot
143
Damn Girl Justin Timberlake
111
Dance Like There’s No Tomorrow (Oakenfold Radio Edit) Paula Abdul
125
Dancing in the Streets Martha Reeves & The Vandellas
140
Dancing Queen ABBA
130
Dancing With Myself Billy Idol
176
Dead And Gone T.I. & Justin Timberlake
130
Debaser The Pixies
130
Dirty Diana Michael Jackson
132
Dirty Little Secret The All-American Rejects
148
Disco Inferno The Trammps
128
Disturbia Rihanna
125
Do You Wanna Touch Me Joan Jett
126
Don’t Cha The Pussycat Dolls
120-130
Don’t Phunk With My Heart Black Eyed Peas
128
Don’t Stop Believin’ Glee Cast
124
Don’t Stop The Music Rihanna
123
Don’t Stop Til You Get Enough Michael Jackson
123
Dreams The Cranberries
128
Every Little Thing She Does Is Magic The Police
167
Every Word (Wendel Kos Radio Edit) Ercola & Daniella
128
Everybody Have Fun Tonight Wang Chung
130
Eye of the Tiger Survivor
110
Family Affair Mary J. Blige
93
Feel Good Inc Gorillaz
110-140
Feel It DJ Felli Fel, T-Pain, Sean Paul, Flo Rida & Pitbull
125
Fight For Your Right (To Party) Beastie Boys
137
Fight the Power Public Enemy
130
Fighter Christina Aguilera
94
Fire Burning Sean Kingston
123
Fix You Coldplay
114
Footloose Kenny Loggins
165
Fox on the Run Sweet
131
Freak Chic
121
Freeze Frame J. Geils Band
187
Gasolina Daddy Yankee
100 – 120
Get Low Lil Jon & the East Side Boyz
128
Get the Party Started P!nk
135
Get Ur Freak On Missy Elliot
89
Gimme Some Lovin’ The Spencer Davis Group
141
Girlfriend Avril Lavigne
164
Girlfriend Phoenix
136
Girls Just Wanna Have Fun Cyndi Lauper
135
Give In to Me Michael Jackson
90
Glamorous Life Sheila E
128
Gold Digger Kanye West ft. Jamie Foxx
98
Gonna Fly Now (Theme from Rocky) Bill Conti
95
Gonna Make You Sweat (Everybody Dance Now) C+C Music Factory
116
Good Girls Go Bad Cobra Starship & Leighton Meester
120
Good Vibrations Marky Mark & The Funky Bunch
124
Goodbye Kristinia DeBarge
120
Gossip Folks Missy Elliot ft. Ludacris
122
Gotta Get Thru This Daniel Bedingfield
135
Great Balls of Fire Jerry Lee Lewis
168
Gypsies, Tramps and Thieves Cher
169
Hard Workin’ Man Brooks & Dunn
156
Harder Better Faster Stronger Daft Punk
123
Harder to Breathe Maroon 5
75
Hate That I Love You (feat. Ne-Yo) Rihanna
92
He’s Only Happy in the Sun Ben Harper
95
Heartbreaker Pat Benatar
160
Heartbreaker MSTRKRFT & John Legend
128
Hey Mickey Toni Basil
150
Hey Ya! Outkast
159
Hips Don’t Lie Shakira
100
Hold On En Vogue
100
Hollaback Girl Gwen Stefani
110
Homecoming Hey Monday
150
Hot in Herre Nelly
106
Hot N Cold Katy Perry
132
Hot Stuff Donna Summer
125
How Bizarre OMC
125
Hungry Like The Wolf Duran Duran
130
I Do Not Hook Up Kelly Clarkson
144
I Don’t Wanna Go On With You Like That Elton John
130
I Feel For You Chaka Khan
125
I Got You Dancing Lady Sovereign
125
I Gotta Feeling Black Eyed Peas
128
I Know You Want Me (Calle Ocho) Pitbull
127
I Love Rock ‘N Roll” Joan Jett & The Blackhearts
96
I Stay in Love (Jody den Broeder Radio Edit) Mariah Carey
130
I Want Candy Bow Wow Wow
112
I Will Survive Gloria Gaynor
117
I’m So Excited Pointer Sister
183
If Today was your last day Nickleback
90
In Da Club (Remix) 50 Cent
91
In My Arms Kylie Minogue
128
Irreplaceable Beyonce
133
It Feels So Good Sonique
135
It Takes Two Rob Base & D.J. E-Z Rock
113
It’s Alright, It’s Okay Ashley Tisdale
130
It’s America Rodney Atkins
135
It’s My Life No Doubt
131
It’s Raining Men The Weather Girls
135
Jaded Aerosmith
120
Jam Michael Jackson
116
Jailhouse Rock Elvis Presley
135
Jump Van Halen
133
Jump Kris Kross
132
Jump Around House of Pain
107
Jump With My Baby Big Bad Voodoo Daddy
182
Jump, Jive, an’ Wail Brian Setze
185
Jumpin’ Jumpin’ Destiny’s Child
131
Just Dance Lady Gaga
127
Just Fine Mary J. Blige
125
Just Go (Mike Rizzo Funk Generation Mix) Lionel Richie & Akon
128
Just Lose It Eminem
121
Karma Chameleon Boy George
186
Kiss Prince
112
Knock on Wood Amii Stewart
133
Knock You Down Keri Hilson, Kanye West & Ne-Yo
155
Know Your Enemy Green Day
130
Krazy Pitbull & Lil Jon
125
Kung Fu Fighting Carl Douglas
120
Ladies Night Kool & the Gang
110
Leave (Get Out) JoJo
88
Let’s Get It Started Black Eyed Peas
105
Let’s Go Crazy Prince & the Revolution
98
Life’s a Dance John Michael Montgomery
136
Like A Boy Ciara
176
London Bridge Fergie
128
Lose My Breath Destiny’s Child
119
Lose Yourself Eminem
85
Loser Beck
85
Love Game (Dave Aude Radio Edit) Lady GaGa
127
Love Lockdown Kanye West
131
Magnificent U2
116
Mama Said Knock You Out LL Cool J
102
Maneater Nelly Furtado
145
Milkshake Kelis
113
Modern Love David Bowie
180
Monkey Wrench Foo Fighters
174
Mony, Mony Billy Idol
140
Motownphilly BoysIIMen
114
Mr. Brightside The Killers
150
My Humps Black Eyed Peas
124
My Lovin’ (You’re Never Gonna Get It) En Vogue
101
Never Can Say Goodbye Gloria Gaynor
129
New Attitude Patti Labelle
132
New Divide Linkin Park
118
New Workout Plan Kanye West
118
Night Fever Bee Gees
124
No More Drama Mary J. Blige
128
Nothing’s Gonna Stop Us Now Starship
131
O.P.P. Naughty By Nature
100
One More Last Chance Vince Gill
156
One Way or Another Blondie
160
Ooh La La Goldfrapp
148
Outta Here Esmee Denters
126
Paint it Black Rolling Stones
163
Party In Your Bedroom Cash Cash
121
Physical Olivia Newton-John
124
Play That Funky Music Wild Cherry
110-115
Poker Face Lady Gaga
119
Poker Face (Space Cowboy Remix) Lady GaGa
125
Pon de Replay (Hey Mr. DJ) Rihanna
128-135
Pretty Fly The Offspring
143
Pump It Black Eyed Peas
132-154
Pump Up the Jam Technotronic
126
Push It Salt-N-Pepa
127
Queen of Hearts Juice Newton
170
Rebel Rebel David Bowie
126
Rebel Yell Billy Idol
160
Red Light (Remix) Usher
115
Redneck Woman Gretchen Wilson
92
Reflections Diana Ross & The Supreme
100
Respect Aretha Franklin
115
Return The Favour Keri Hilson ft. Timbaland
114
Right As Rain Adele
137
Right Round Flo Rida
125
Ring the Alarm Beyonce
85
Rock ‘n Roll Music Chuck Berry
168
Rock and Roll All Nite KISS
145
Rock This Town Stray Cats
196
Rock Your Body Justin Timberlake
100
Rockin’ Robin Bobby Day
86
Rosalita (Come Out Tonight) Bruce Springsteen
143
Run-Around Blues Traveler
150-155
Runnin’ Down a Dream Tom Petty
170
Scatman Scatman
135
Scenario A Tribe Called Quest
102
Secret Valentine We The Kings
160
SexyBack Justin Timberlake
128
Shake Your Booty KC & The Sunshine Band
112
She Bangs Ricky Martin
142
Shock The Monkey Peter Gabriel
148
Shots LMFAO & Lil Jon
128
Shut Up and Drive Rihanna
133
Simon Says Pharoahe Monch
92
Simply Irresistible Robert Palmer
143
Single Ladies (Put A Ring On It) Beyonce
97 – 100
Smooth Criminal Alien Ant Farm
127
So What’cha Want Beastie Boys
98
Something On The Tragically Hip
125
S.O.S Jordin Sparks
116
Stayin’ Alive Bee Gees
104
Steady, As She Goes The Raconteurs
120
Stronger Kanye West
106
Stronger (A-Trak Remix) Kanye West
126
Sugar Flo Rida Ft. Wynter
120
Sugar, We’re Goin Down Fall Out Boy
166
Superstition Stevie Wonder
101
Sweet Child O’ Mine Guns N’ Roses
125
T-R-O-U-B-L-E Travis Tritt
180
Tainted Love Soft Cell
143
Take Me Out Franz Ferdinand
105
Take On Me A-Ha
169
Takin’ Back My Love Enrique Iglesias & Ciara
125
Temperature Sean Paul
125
Tennessee Arrested Development
100
That’s The Way (I Like It) K.C. & The Sunshine Band
129
The Choice Is Yours Black Sheep
101
The Distance Cake
90
The Fear Lily Allen
130
The Heat Is On Glenn Frey
154
The Hustle Van McCoy
117
The Power Snap / Power Jam
112
The Reflex Duran Duran
127
This Love Maroon 5
95
Times Like These Jack Johnson
144
Touch Amerie
115
Toxic Britney Spears
140
Tubthumping Chumbawamba
104
Turnin Me On (MSTRKRFT Remix) Keri Hilson & Lil Wayne
130
U + Ur Hand P!nk
142
U Can’t Touch This MC Hammer
136
Umbrella Rihanna
116
Use Somebody Kings Of Leon
131
Vacation The Go-Go’s
158
Wait A Minute Pussycat Dolls
136
Wake Me Up Before You Go-Go Wham!
163
Wake Up Little Susie The Everly Brothers
88
Waking Up in Vegas Kate Perry
131
Walk Away Kelly Clarkson
116
Walk It Out DJ UNK
107
Walk This Way Run-D.M.C & Aerosmith
110
We are the Champions Queen
65
We Be Burnin Sean Paul
117
What I Like About You Romantics
150
What It Is Gorilla Zoe, Rick Ross & Kollosus
152
When Love Takes Over David Guetta & Kelly Rowland
130
Where the Streets Have No Name U2
125
Where’s Your Head At? Basement Jaxx
128
Whole Lotta Shakin’ Goin’ On Jerry Lee Lewis
162
Work It Nelly & Justin Timberlak
97
Work It Missy Elliot
102
Y.M.C.A. Village People
129
Yeah, Yeah, Yeah, Yeah, Yeah The Pogues
130
Yeah! Usher, Lil’ Jon & Ludacris
105
You Belong With Me Taylor Swift
130
You Can’t Always Get What You Want Luther Allison
92
You Give Love a Bad Name Bon Jovi
124
Viva La Vida Coldplay
132


{March 1, 2012}   Shake it up

People are starting to ask… Did you cut your hair? You look different. I’ve found that I have a new challenge with my weight loss, I can’t stop shopping. I went to BCBG the other day, one of my favorite stores, looking for a black tie evening gown for the MonaVie More project Gala in St Louis. First, I was beyond excited that I didn’t have to pick the largest size in the store hoping I could squeeze into it and look decent enough. I picked out a size 8 dress and it looked great. I put it on and didn’t feel gross and didn’t feel like crying. If you’ve ever had an issue with your own weight, you know exactly what I’m talking about. You know that feeling where you don’t think you’re as bad as you are until you try on something that use to look decent on you and then look in the dressing room mirror? Only to realize you’re not the same person you use to be in College. Yeah, that feeling. I put on the dress and felt great, came out of the dressing room and saw my husbands look on his face. He had that look on his face he did when we first started dating. I almost cried when my 3 year old son said I looked pretty.

There’s something about feeling good about yourself. You start to walk differently. People can see it. That’s the most rewarding part so far, just feeling great.

I love these shakes. At first, I thought that I would get tired of it. I’m not going to lie, there was a point where it wasnt easy. I got bored. But once I got passed that I loved it even more. Now, the convenience of it beats out everything. Plus, it taste great. Having two businesses and raising a 3 year old can take up a little bit of time. Nothing like grabbing a pack of the shake and just throwing it in my shaker on the go, knowing that I’m getting all my nutrition and doing something good for myself.

My goodness MonaVie. Thank you for doing something so brilliant as creating the most convenient diet ever, that’s beyond healthy. I love it! The new berry flavor just came out – the possibilities with that one are endless!

Oh.. and I’m thinking of getting this dress. What do you think?



et cetera