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A few years ago I was told about a shoe store in Des Moines that held inside an amazing staff, great inventory and the only place where they will not only fit you for the best possible shoe for you, but provide a back hallway for you to run or walk with a pair of shoes on to see how you like before you buy. This store is called….

FLEET FEET

located at 521 East Locust Street Des Moines Iowa. Opens at 10 am. It’s the welcoming hub for runners and walkers. They have a website and a fb page. They provide fun, fitness, education and encouragement through service and their products that enable to enjoy active lifestyles. Whether you run, walk, or simply need a good fitting shoe this is your place. 100% guaranteed. Don’t like them…bring them back. Call 515-323-3338.  Monday through Friday 10 am to 7 pm. Saturday 9 am to 5 pm. 

Benefits of walking. Maintain a healthy weight. Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. Strengthens your bones and muscles. Improves your mood. Improves your balance and coordination. Everyone’s stride is different. Walking 10,000 steps equates to about 4 to 5 miles a day which is quite an increase for those who sit at desk all day.  Walking is easy to do and offers many benefits. You don’t have to go fast and you don’t have to go long, just put one foot in front of the other. Many participate in what is called virtual 5k’s, 10’s, half marathon, or full marathons.  If you have access to a computer check them out. You can find many different sites on facebook as well. Some I have used are Gone For A Run, Full Medal Runs, Virtual Pace Series, US Road Running,  yes fit. I encourage you to become active in checking out some that are available near you that you can participate in. They are available year round. I have done the glow run, bubble run, color run, IMT half marathon, Colon Cancer Run/Walk (all in Des Moines) Klompen Classic in Pella Iowa. Some virtual 5k’s include She Believed She Could So She Did, The Aloha Run, I Can Do All Things in Christ Who Strengthens Me, Guts to Glory, The Tortoise Creep (166.1 miles), The Quest for the Golden Pearl, 2017 Miles in 2017, Pot of Gold 5k/marathon here in Oskaloosa Iowa. Our own PUSH 5K we hold every year here in Oskaloosa Iowa. There are many to pick from. These are just a few I have done. Sites online are secure and I have never had any issues with them. 

I want to share with you a book I purchased this past weekend during a girls day out that I much needed before I headed back to reality. Maybe some of you have already read it or told your friends about it. I highly recommend this one and I am only on Chapter 3.  Stop believing the lies about who you are so you can become who you were meant to be. The hardback I bought was around $18.00. When I asked if a soft cover was available I was told that it is not as of right now and depending on each book sometimes it may take up to 6 months however…..if you get a chance grab one. I am actually going to be giving a couple of these away for Christmas gifts.

Sometimes the people around you won’t understand your journey. They don’t need to….it’s not for them. However the ones that are in the journey with you….oh trust me they get it. Be stubborn about your goals, but flexible about your methods on the road to success. Fall in love with taking care of yourself, Your mind. Body. and Spirit. Your body is going to be around a lot longer than that expensive handbag. Invest in yourself. Remember great things take time. Get up every morning and remind yourself you can do this! Every day is a fresh start. Try this…..letting go of what you have no control over, and the magic will start taking over. Every 35 days your skin replaces itself. Your liver about a month. Your body makes these new cells from the food you eat. What you eat literally becomes you. YOU have a choice in what your made of…..eat wisely. We can build wellness rather than disease. There is no way I was born to just die and pay bills and neither were you.

Need some on the go snacks for that more than busy lifestyle of yours? Wait not more! Here are a few to throw in your bag. 

Greek yogurt, bananas, almonds, cherries, apples, cashews, cottage cheese, hard-boiled eggs, string cheese, celery with pb, chickpeas. Planning and preparing in advance is the key. If you know you are going to be gone from home for longer than an hour….plan your trip accordingly. You will have no regret and feel better about yourself in the long run!

Back pain can have causes that are not due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, prolonged sitting and lying down, sleeping in an uncomfortable position, or wearing a poorly fitted backpack. According to the American Ass. of Neurological Surgeons, 75 to 85% of Americans will experience back pain in their lifetime. Of those 50% will have more than one episode within a year. In 90% of all cases the pain gets better without surgery. The lower spine is one of the keys to low back pain.  What causes back pain? Strain, Structural problems. You only have one body. Take care of it and seek your doctor for further information if needed.

So……it begins. Another season. Another unfortunate chance to get the dreaded flu. What is the best medicine to prevent it? Hibernating for the next few months. Just kidding but doesn’t that sound relaxing? The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. If you can’t steer clear of the virus, at least use good hygiene to create a barrier against flu germs. Wash those hands! Carry alcohol based hand sanitizer. Stay hydrated. Scratchy throat? Gargle with salt water. Stuffy nose? Use a saline nasal spray right after symptoms (even if you feel that darn cold coming on) occur.  Take a hot shower. Cough? TRY just TRY the old honey. 1 to 2 tbsp. straight from the jar or stirred into tea. Exercise? If you are up for it some light exercise can actually boost the immune system. Make sure you keep it light….keep that heart rate under 100. At the end of the day……get a good nights sleep. So important to your well-being.