Fitness Friday: #Walk Your Way to Better, Guest Post by Author Joyce Shulman

Walk Your Way to Better

Today, I am delighted to participate in the blog tour to share Joyce Schulman’s book Walk Your Way to Better.

Have you ever wondered why you think more clearly when you engage in leisure-time physical activity, like walking? I know that when I walk my dogs every day, whether, for 20 minutes or 60, I seem to focus better on thoughts that perplex me. Often, I have thought of a solution to a problem simply by clearing my mind. I do admit to talking to myself a bit while walking, but any passerby might suspect I’m talking to the dogs.

Image by Unsplash

If you walk regularly, no doubt you have solved some of the world’s problems by now.

Walk Your Way to Better

Book Summary

This is a book about walking your way to better. Everywhere you turn, people, podcasts and gurus promise a simple path to the life you want. But few of them work. Why? Because simply reading the words is rarely enough to call your heart and mind to action. This book is different. Each section provides a thought-starter, insight or story. But I don’t want you to just read it. I want you to read a section and then lace up your sneakers and head out the door. Because while walking, your brain processes in a unique way, enabling you to recognize the things that are truly holding your back and the changes you actually need to make. You will literally Walk Your Way to Better. Along the way, you will forge a powerful connection between your mind and your body. And bonus — you’ll feel better and become fitter.

Publisher: Kibo Press

Walk Your Way to Better is available to purchase now on Amazon.com

Today Joyce shares an excerpt from her chapter, Walk #31 The Power of Yet

The “growth mindset” has swept the world of everything from parenting and education to professional development and preschool over the past several years.

The concept was first articulated — and the phrase first coined — by researcher Carol Dweck thirty years ago. Dweck had studied the behavior of thousands of children and discovered that those children who believed that they can get smarter were the ones who did the work to achieve more — which reinforced their belief that they could learn and achieve, which reinforced their willingness to do the work in a positive, self-perpetuating cycle. Conversely, those children who believed that their capabilities and talents were fixed and therefore limited were more likely to get frustrated and give up.

Putting it another way, having a growth mindset means believing that you have the power to learn, grow and improve at just about everything and research shows that simply holding that belief empowers you to learn, grow and improve.

Okay, sure, some people have more innate talent at some things than other things. If you are 4’ 11,” a career as a professional women’s basketball player is unlikely to be in your future and if, like me, you can’t carry a tune, opera is probably not where you will make your mark in the world.

But pretty much all skills can be developed, all things can be learned and — with enough desire, dedication, and grit — most things can be mastered.

This is awesome because evolution has wired a desire to lean into our DNA. That is clear from the little spark of joy we get when we master a new skill, learn a new trick, or accomplish a goal. And yet as adults, we often stop our journey. Perhaps it is because we were told as children that we were no good at something. Perhaps it is because we believe that, as adults, we are supposed to have the answers. Perhaps it is because we don’t dedicate time to learning and developing new skills.

Yet it is so essential to continue to grow and learn that research shows that people who continue to learn throughout their lives live longer. Yup, learning new skills throughout your life will literally prolong your life.

There is a simple way for you to begin to develop a growth mindset. Simply add the word “yet” to the end of any sentence or thought you have that begins with “I’m not good at ….” or “I can’t do…”

“I’m not good at cooking … yet.”

“I’m not good at writing … yet.”

“I’m not good at jumping rope … yet.”

Yet.
Who knew it could be so powerful?

My Review: 99 Inspiring Walks

Our bodies long for daily physical activity. Excuses aside, simply getting up and taking a walk is good for our bodies and minds. Author Joyce Schulman demonstrates the power of daily walks designed to inspire your life. Sharing her own experiences with weight, inactivity, and stress, Schulman began walking. As she walked, she realized she “processed big things, created my best ideas, managed my weight and well-being by putting one foot in front of the other.” Her book includes 99 walks with “thought-starters” that are meant to spark your own ideas to reflect on while walking. Her 99 walks are short, easy reads infused with her personal knowledge and research that will get you motivated to move.

Amazon Review

About the Author, Joyce Shulman

Joyce Shulman, founder, and CEO of 99 Walks and Macaroni Kid reaches millions of moms each month with hyper-local and national e-newsletters and websites, social media content, video, and her Weekly Walk podcast. Having created a one-of-a-kind digital platform, she connects families to the wonders of their own communities and inspires women to chase their dreams and crush their goals.

Author Joyce Shulman
Author Joyce Shulman

Her most recent endeavor, 99 Walks, is on a mission to combat loneliness and improve fitness through the simple act of encouraging moms to walk together. Her mission? Nothing short of getting a million women walking.

Throughout her two decades as an entrepreneur, Joyce has guided SAHMs, teachers, and even MBAs to success. Joyce shares how moms need to “take care of mama bear” and avoid the “martyr mom syndrome.” Her experience in business and leading mompreneurs makes her a coveted speaker where she shares tactics for beating burnout, fueling creativity, goal crushing, how walking can fuel productivity and performance, and more.

Joyce received her Bachelor’s in Business Management from the University of Maryland and her Juris Doctor, Cum Laude, from St. John’s University School of Law. After law school, she spent more than a dozen years as a New York City lawyer where her practice focused on complex commercial litigation.

A self-confessed idea junkie, in 1998, Joyce abandoned law firm life to liberate her entrepreneurial spirit and focus on the things that are most important to her: family, community and empowering women to chase their dreams.

Find Joyce online at:

http://www.linkedin.com/in/joyceshulman

https://twitter.com/joycershulman

https://www.instagram.com/joyce.r.shulman/

https://www.joyceshulman.com/

With gyms closed and many outdoor spaces limited or closed, there is no time like now to “walk your way to better!”

If you enjoyed reading this post, you may also enjoy these!

SUP transportation

Being Amazing Over 50

I am thrilled to be featured as Sam’s guest this month in her series Amazing Over 50’s. Her blog Loving the Fifty-Something caught my eye a while back and I’ve been following Sam’s outdoor adventures ever since! We seem to have a lot in common, and I have enjoyed reading about her previous 50-something guests. … Continue reading Being Amazing Over 50

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Sunday Stills: Who’s Your Top #Dog?

SUPping with Aero

Today is National Pet Parents Day, but you don’t have to own a pet or even a dog to participate in this week’s Sunday Stills Photo Challenge.

Our pets give us comfort with their unconditional love in times of need and uncertainty.

If you have followed my blog very long, you know I have been a happy pet parent since my teen years. Like children, our pets need to be fed and nurtured, loved and bathed (depending on your pet), and involved in our daily lives. We are pet parents to two wonderful Spaniels, Aero and Brodie. Below is my top dog, Aero, who will be 10 years old this July. I think he likes me!

Me and My Aero

Over the years I have had a lovebird, a parakeet, two goldfish, three cats, two horses, and three other dogs. I even found some tadpoles when I was five years old that quickly grew into frogs. They didn’t really need a pet parent.

Being a pet parent is a big responsibility. I think dogs are needier than most, with cats running a close second. However, as a teen, I remember my parakeet needing a lot of attention.

As a pet parent, I take my parenting responsibilities seriously. Enjoy my photo essay!

I clothe them and make sure toys are close by,

Dressed up dogs ready to play

I provide a safe shelter for sleeping or travel.

Aero doesn't like his kennel
You can see by Aero’s expression that he does NOT like his kennel!

I encourage daily quiet time and contemplation.

Brodie lounging in the backyard

They are the subjects of endless photography and art experiments.

Artistic Brodie
Artistic Brodie
Aero Birthday

Our dogs are lucky to go with us wherever we go! We are pretty lucky, too! They love road trips in the car. We go to the delta on weekends…

Brodie watching a windsurfer.

Of course they must play while we exercise.

SUPping with Aero
Hans & Brodie on SUP

They even went on a trip to the Grand Canyon! Lucky dogs!

Dogs at the South Rim of Grand Canyon

All that fun makes us tired, Mom and Dad!

Time to kiss Brodie good night!

Daddy loves Brodie

I am linking this post to this week’s photo challenges–Becky B’s Square Tops and new challenge (to me) Jude’s Travel Words Being Creative with Lines.

Not a pet parent? Are you a grand-pet-parent or temporarily looking after a pet during the pandemic? Perhaps the birds in your backyard feel like your pets, or you have a favorite animal you love to photograph? Be creative! I’m looking forward to what you will share as we celebrate National Pet Parents Day!

Visit my Sunday Stills page for May themes.

© 2020 Copyright-All rights reserved-secondwindleisure.com

Walking in the Valley of Fire

Walking into the Slot Canyon in Valley of Fire

Hello fellow walkers! Walking is about the ONLY exercise I have engaged in since California’s Stay-At-Home order on Friday, March 20. Believe me, I am happy and grateful to walk outside in my neighborhood, and my dogs never complain, but why does it feel like it’s been longer than 9 days?

Walking two dogs

Thankfully, we can ride our bikes on the nearby bike trail, which I did last Sunday. Lots of people were enjoying the glorious sunny day, walking, bicycling or running. It is easy to maintain 6 feet of social distancing here.

As part of our three-week road trip in December and early January, we spent the last leg of the trip in Las Vegas. My brother lives there now so we spent time with him and his partner. They had not yet visited the Valley of Fire State Park, and we were happy to re-visit and show them the sights.

Our first stop was to the Visitor’s Center at the west entrance to the park (only $10 per car) to grab a brochure and map of the area. It can take up to two days to see everything. Just driving through all the red rocks is quite stunning.

Hello from Valley of Fire
Canyon Drive
Driving through Valley of Fire

The first area to visit, because it gets busy, is the White Domes area that is also home to the slot canyon.

Red Rocks Nevada
White Domes Area

I played around with some photo-editing of the image of me walking into the entrance of the slot canyon, camera at-the-ready.

Ready for the Slot Canyon in Valley of Fire
Walking into the Slot Canyon in Valley of Fire

I feel like this image really defines me! Thanks, Ingrid, for the inspiration!

Once inside, the light is incredible.

Slot Canyon Hike
Almost Antelope Canyon

After much “oohing and aahing” from my brother and his partner, we stopped for a picnic lunch then drove on to other areas of the park. The park covers over 40,000 acres, so driving is a must, but you can park and hike to suggested points-of-interest. In the shot below, my brother is blazing a trail with me on his heels to the area where the petroglyphs can be seen up close.

Hiking in Valley of Fire State Park
More walking in the Valley of Fire
Ancient Anasazi Petroglyphs

Yes, the sand is also this red!

Valley of Fire's Sand
Reddish-orange glow of sand

One more point of interest after spending nearly 8 hours in the Valley of Fire, was to stop and gawk at the Elephant Rock, at the east entrance of the park.

Elephant Rock, Valley of Fire
Elephant Rock in Valley of Fire
Surrounded by fiery rocks

If you didn’t get your 10,000 steps with me on this outing to the Valley of Fire, you can click here to take a cold walk with me on the South Rim of the Grand Canyon.

If you can get outdoors to walk, I encourage you to do so! Intermittent rainy weather kept me indoors this week and I found a good yoga practice on Youtube. I also own some fitness bands and do a series of calisthenics with those. Any kind of exercise is good for our bodies and spirits now!

This post is partially inspired by this week’s Lens-Artists challenge hosted by Tina this week for Distance. To help you get your steps in today, connect here for Restless Jo’s Monday Walk.

Sunday Stills Photo Challenge resumes next week as we kick off April with a whole new set of themes. Visit my Sunday Stills page for a preview.

Fitness Friday: No Excuses Fitness Book Cover Reveal

No Excuses Fitness Cover

As I near the completion of my book No Excuses Fitness, I’ve been experimenting with the layout of Kindle book covers.

After some trial and error, and critique and feedback from some folks, I chose this as the final candidate.

No Excuses Fitness Cover
Final Cover

What do you think?

How did I do it, you ask? Here are the tools I used: Unsplash, Dropbox, PicMonkey, Canva, and Painnt. Let me take you step-by-step.

It was surprisingly easy, using an image from Unsplash, an overlay from Canva (free version), the mobile Painnt app and my premium PicMonkey account, saving everything to my Dropbox account.

overlay example

I initially used Canva to research templates for Kindle book covers. Although the free version of Canva has Kindle cover templates, I found it very limiting, unless I bought the premium package. However, I did find a textured overlay that I exported.

Although I have a lot of my own fitness images, I decided to search in Unsplash, a free image collection website. I found a silhouette of a woman running which works for this cover and for what I want to convey. Unsplash allows users to use, edit and publish images without copyright infringement.

silhouette of runner
Original Unsplash Image

A small caveat: using images of faces from free or reduced-fee image collection sites is risky, in my opinion. They are probably OK to use for blogs, and I use these images for my PowerPoint slides, but I would steer clear of using faces in a published book or other works. How do you know the person authorized their image to be used? Lawsuits happen over copyright infringement, so keep yourself protected.

Painnt Image graphic

Once I cropped the image, I used Painnt, (a mobile app that lets you upload images to your choice of filters), to alter the image further. I chose a filter that had similar colors to the above overlay.

In PicMonkey, I used their book cover template and simply used the Canva overlay as the base. I then uploaded the image (as an overlay) and experimented with text and colors with the result you now see in the first image.

If you are a serious photographer and want to easily edit your images and create graphics for blogging and other projects, but don’t want to spend a lot of dollars, I highly recommend the premium package of PicMonkey.

Picmonkey costs $47.88 per year ($3.99/month) which now gives me free access to mobile editing straight from my phone.

I like Painnt for the filter effects. Painnt is a Microsoft product for mobile that costs $12.00 per year and eliminates the watermark.

If you are a Canva user and have a premium account, you should be able to create Kindle covers very easily.

I save all my work in Dropbox. I also pay for a premium Dropbox account which costs $120 a year ($10 a month) giving me 2TB of storage.

Below are the three covers that were voted down. They were all created using the tools as described above.

As a photographer, I enjoy using Adobe LightRoom but I save that for the serious images rather than graphic design projects. Topaz Labs, a photo editor with cool filters, is an add-on to LightRoom. Both of these are on the pricey side. I chose Painnt over Topaz Labs since I don’t use it every day. LightRoom already comes with my educator subscription to Adobe Creative Cloud.

To create my final book cover, my cost was about $15, not counting the time I put in to do the work.

While on my creative cover streak, I also created a custom logo and watermark for the book and social media. What do you think?

Signature

This was created in PicMonkey, too, using text and overlay features. I was able to change colors from the original overlay. Her hair color now matches mine and I like green.

If you delve into the world of creating book covers or other graphic design projects and have a little creativity and patience, then I hope you can find the right set of tools for use. These worked for me.

Eventually I will have to design a paperback cover, too. I believe Kindle KDP has a “how-to” for that. I will keep you posted. And I will welcome any ideas and suggestions.

My launch date for No Excuses Fitness is set for early June 2020. #NoEXFit

Creating an attractive book cover is both an art and a science. Hiring a professional to create your book cover is money well-spent, but if you have skills in photography and graphic design, you can successfully create your own using the tools as I have explained.

And it was fun and a nice break from writing.

…And I need to get back to it!

Who knows? Once I finish this book project, I might delve into book cover design!

© 2019 Copyright-All rights reserved-secondwindleisure.com

Smorgasbord Posts from Your Archives – #Potluck – Perspectives on Fitness (2014) by Terri Webster Schrandt

Woman lifting barbell

Huge thank-you to blogger Sally Cronin for graciously re-publishing this “oldie-but-goodie” fitness post from my archives!

Photo by RUN 4 FFWPU on Pexels.com

“As an avid fitness fanatic at midlife, not only am I constantly seeking out fitness opportunities for myself, I am also enjoying seeing others jump on the fitness bandwagon!”

This post written in 2014 near the beginning of my blogging journey inspired the need for my book-in-the-works, No Excuses Fitness. I’m hoping for a publication date in early 2020.

Comments are closed, please visit Sally’s post here!

© 2019 Copyright-All rights reserved-secondwindleisure.com

No Excuses Fitness: Exercising with a Cast

using the knee scooter

As I continue to write my book No Excuses Fitness, I have included my experience with exercise and recovery from injury and surgery in this post.

Two years ago, while out walking my dogs, I fell and fractured my right hand. I was lucky only to have to wear a wrist brace so I could still use my fingers, but the pain and awkwardness of the brace hindered most of my activities and personal care.

Consistently engaging in leisure-time physical activity makes up part of my identity. The idea of not being able to walk, swim, go to the gym or ride my bike sets up high levels of anxiety within me. Not only do I want to maintain my fitness level, but I also want to keep weight off.

I admit I am a little addicted to exercise and its effects on weight loss, among other benefits. So of course, I went to the gym three days after I broke my hand. I figured I could still walk on the treadmill or use the elliptical since my legs were fine. I did not want to lose the progress I had made in my fitness journey.

After only 15 minutes on the elliptical, and not engaging my right hand, I was pouring sweat and feeling strange. I later shared this news with my daughter, an avid, 30-something Cross-Fitter, who admonished me for not resting. Our bodies use a LOT of energy to heal even a minor fracture. Feeling much better after a week, I went back to the gym and engaged in my usual workouts but in shorter durations. I was also able to carefully walk the dogs again, using my left hand to hold the leashes.

Two years later, my mindset toward physical activity hasn’t changed much. When I elected to have bunion surgery on my left foot in early June, I thought I went in with my eyes wide open. Having never experienced firsthand the mobility issues of using crutches or a knee scooter, I assumed I could gracefully and patiently handle the whole process of recovering from surgery.

It has been quite a journey. “Gracefully and patiently” are distant ideals.

As each day went by, I gradually got more energy. Most physical activities had to be done in the morning, as my foot would typically swell in mid-afternoon. This is the time when I would elevate my feet on my La-Z-Boy!

Here is a look at a week in my life post-surgery. Please note that light activity was approved by my doctor during my third week when the real cast was placed.

Walking the Dogs

With assistance, I found I could get my knee scooter outside, while someone wrangled the dogs. My small dog, Aero, walks well and I could attach his leash to the scooter handlebars, while someone walked alongside with Brodie. I went from walking 15 minutes to over 45 minutes, 2-3 days a week!

I keep my phone with me in case of photo ops!

sunflowers surrounded by blue
Sunflowers are seen on a walk around my neighborhood

Stationary Bike

I bought a used stationary bike I keep on the backyard deck, and 2-3 times a week I cycle for 15-20 minutes. The casted foot occasionally slips a little while pedaling, but most of the work is done with my right foot.

view from exercise bike
At least the view is nice!

Calisthenics, Strength Training, and Stretching

I keep a resistance band in my scooter basket. When the mood strikes, I do some simple resistance exercises for about 10 minutes. I also lie on the floor and gently work my abs and legs. Due to the cast and inactivity, my left thigh is now an inch smaller around than my right thigh! With my ankle immobilized within the cast, I know I have some work to do once it’s off.

Short Errands to the Store

Once the fourth week arrived, I was able to drive to nearby stores to run errands. Hubby showed me how to place the scooter in the back of my SUV, which takes some maneuvering. It’s lightweight, so it is easy to lift in and out of the car. Just doing this much and rolling around the grocery store takes energy and time. I discovered last week I can pull a cart with one hand while riding the scooter, but I save the big trips for hubby.

Backyard Gardening

Plumeria sprouting

To get into my backyard, I need to use the crutches. Our deck has three steps into the backyard, so the scooter does not work. My plumerias and sunflowers need water daily while the rest of the plants and flowers need water every other day in our Northern California 90+ degree heat. Some gardening projects will have to wait until I am back on both feet.

My two proudest achievements this summer! My first pink plumeria bloomed yesterday, a huge surprise since it can take up to three years for cuttings to bloom.

My first plumeria
First plumeria

Last year I planted sunflowers to photograph and enjoy. Once I saw this type, a Tall Sungold, aka Teddy Bear, I just had to have one. A blogger friend sent me some of his seeds from his harvest!

Close-up of TeddyBear, aka Tall Sungold

I take photos of the sunflowers and plumeria almost every day. Have you ever tried to hold a cell phone with two fingers while using crutches? I knew I should have bought one of those Velcro pouches made for crutches while I was at the medical supply store in San Diego!

Getting Back to Normal

Looking forward to when the cast comes off in a few days, I may end up wearing a walking boot for a while longer, which is OK since I can remove it. From this point, I plan to swim and do some aqua aerobics and water walking at the gym swimming pool, along with using the elliptical again. I’m also looking forward to my Friday or Saturday morning yoga classes too!

The key is to resume physical activity gradually. Complete recovery from bunion surgery can take up to one year, due to mild residual pain and swelling!

I’m excited about getting back to the delta for our summer weekends where I can kayak and ease into stand-up paddling’ but I think I will put off windsurfing until next season!

I know that my recovery will be slow, but I have an entire month before I’m back in the classroom.

Was it worth it? I’ll let you know in a few weeks! Thanks for reading and I hope you enjoyed the scooter ride with me today.

This post is inspired in part by Restless Jo’s Monday Walk, How to Exercise with A Cast and Becky B’s Blue July Squares.

signature

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No Excuses #Fitness for Extreme Weather

Shoes were made for walking

There is no excuse more prevalent than dealing with extreme weather conditions to thwart your plans for physical activity.

“An early-morning walk is a blessing for the whole day.”

Henry David Thoreau

“But it’s too HOT to exercise!”

Everyone

In the northern hemisphere, today marks the summer solstice, the first day of summer. Here in Northern California, the heat was a predictable 90 degrees Fahrenheit (32 Celsius).

For my southern hemisphere friends who are enjoying enduring COLD temps now, the same principles of using temperature as an excuse not to exercise still apply. See links near the end of this post.

Today I am sharing excerpts from my upcoming work-in-progress book No Excuses Fitness as they relate to exercising in hot or cold weather, from my chapter on external barriers.

How often do we make the time to get some well-needed exercise or physical activity only to be thwarted by some external barrier?

External obstacles or barriers generally include geographical, environmental and structural. Those geographical barriers include weather and climate, changing seasons and outdoor temperatures.

For example, how can weather impact your exercise plans? Perhaps you plan to go for a jog on your lunch break and find the temperature is simply going to be too hot. For some this is a barrier that stands in the way. Is there an indoor place in which you can work out? How about a swimming pool where you can join a water exercise class or engage in lap swimming?

Do you live in a part of the country where the possibility of extreme weather conditions prevents you from simply walking outdoors?

No Excuses Fitness Copyright 2019-2020 © Terri Webster Schrandt
Women Walking for exercise
Image by Unsplash

According to Fitbit, taking 10,000 steps “adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week.”

Working your exercise regimen around seasonal weather and extreme temperatures is do-able with some pre-planning.

Local Recreation and Park Facilities and Programs

Knowing what your local parks and community recreation center or local swimming pool offers can potentially provide you with plenty of ideas for exercising in warm temperatures.

If your summer evenings are free and it is cooler to exercise, consider these options:

  • Many recreation and exercise programs are offered after work hours during the week and on weekends.
  • Consider trying a short-duration exercise program with a beginning and end date.
  • Some communities have private swim or racquet clubs with a variety of fitness amenities that you can join for a limited time if you don’t want to commit to a year-long membership.
  • On warm summer nights, trade your walking or jogging clothes for your bathing suit and join your local swimming pool’s water aerobics class.
  • For more cardio, lap swimming is also a great workout. If you don’t want to get your hair or face wet, use a kickboard and work out your legs, or perform the breaststroke or sidestroke.

(Image by Unsplash)

  • Even if your swimming skills are underdeveloped, don a pair of water shoes and walk back and forth in the shallow end. These are surprisingly effective alternatives to lap swimming and will keep you cool.

Friends and Family

Longer summer evenings mean more time for evening fitness activities with your family. After dinner, get everyone moving during a brisk evening walk. If you have dogs, they will appreciate walking in the cooler evening temps, too.

I walk with one of my friends from the gym one day a week for an hour. We meet at her workplace and walk in the neighborhood, as she graciously walks one of my dogs.

For Morning People

If evenings don’t work, try waking up earlier in the morning with the earlier sunrise. An early morning walk, run, or another type of exercise can really kick-start your day.

For myself, I prefer physical activity in the mornings. In Sacramento, we usually have cooler mornings than evenings. If the temperature will be above 95 degrees on a given day, I’ll take the dogs for a 20-minute walk, come back home, eat breakfast then head to the gym.

If I am home on a weekend, I will get up early, grab my inflatable SUP and take the short 15-minute drive to the lake and get a stand-up paddle session in before the heat intensifies and the crowds arrive.

When I worked full time the last 5 years before I retired, I adjusted my work schedule to arrive at 9am and did my gym workout at 6:15am, giving me enough time to shower, eat breakfast and get to my workplace.

Once you’ve adjusted to early-morning workouts, add another day or two to the routine. You may decide that you really like it and be motivated to continue.

What is Stopping You?

Don’t let hot weather prevent you from getting your exercise each day. Life can get in the way and disrupt our routines, but don’t let a couple of setbacks be a barrier to regular exercise. Unfortunately, it seems easier to abandon our exercise plans when faced with extreme weather and temperature.

And of course, be safe! If the weather conditions are dangerous or if the air quality is poor, stay indoors.

It is important to remember that you only need 30 minutes of physical activity a day to reap countless health benefits. Three 10-minute sessions briskly walking outdoors on a hot day still works.

For alternatives to your favorite exercise, taking a walk is always better than not going at all, whether you are wearing your shorts to stay cool or your scarf or hat to stay warm.

For those interested in cold weather fitness tips check out these posts from Sue at Sizzling Toward Sixty and 7 Tips For Exercising in Cold Weather.

Join me next month for my discussion on safely bouncing back from injuries and surgery.

Can You Dedicate Three Hours a Week to Physical Activity?

Can You Dedicate Three Hours a Week to Physical Activity?
Can You Dedicate Three Hours a Week to Physical Activity?
Original image from Pexels

As I continue writing my No Excuses Fitness book, my goal on this blog is to post an article about fitness at least once a month.

Over 4 years ago I wrote an article about how much time we all need to dedicate to being physically active. This is an update to that post.

Did you know that there are 168 hours in a week? Go ahead, count them. Seems like a lot.

To briefly summarize, within this 168 hours, 40 hours are used for work, school or your vocation. This is for an average person. Sleeping uses up 56 hours in a week, which equals 8 hours per night, if we are lucky. What is left over is 72 hours a week for personal care which includes leisure time.

Your challenge is to find three hours a week for physical activity. Out of 168 hours in a week, three hours should be do-able. I created this info-graphic to show how the hours are broken down.

Can You Dedicate Three Hours a Week to Physical Activity?

Can You Dedicate Three Hours a Week to Physical Activity?

Let’s tackle this step-by-step.

Step 1: Assess your health. Are you overweight? Are you unable to exercise due to a medical condition or disability? Do you simply need more motivation to be physically active?

Step 2: Identify barriers preventing you from exercising. Some of these barriers include geographical, environmental and structural.

Geographical barriers can be where you work in relation to where you live. Do you have a long commute to and from work? This can eat into your personal care time. Do you live in a part of the country with extreme weather conditions that may prevent you from simply walking outdoors? If your workplace does not have amenities like a gym or area for exercise, this can be a big deterrent to finding time for physical activity.

Environmental barriers include poor access to parks or other leisure spaces in your community. Perhaps there are very few places to safely ride a bicycle near where you live. If you live in an urban environment, walking may be a great exercise option, but that can be hampered by weather, crowds, events, and other deterrents.

Structural barriers to physical activity can be money, transportation, clothing and equipment, or even the skills to participate in an activity.

Lack of time is the ultimate structural barrier.

Step 3: Assess your interests. Simply put, what do you like to do? What were some fun activities you enjoyed as a young person? Are you interested in trying these activities again as an adult? Once you identify your interest, are there barriers getting in your way? This is where many folks talk themselves out of trying something new.

Photo by rawpixel.com on Pexels.com

Step 4: Take action. Now that you have chosen your ideal fitness activity, let’s say “walking”, how will you do this? What time of day works best for you? Can you walk on your lunch break at work? Can you devote 30 minutes, 6 days a week (equals three hours) to walking? If not, how about one hour per day, three days per week? Thirty minutes per day is the minimum time for optimum cardiovascular fitness.

And yes, you can break up the 30 minutes into smaller increments during the day. Other action steps include taking the stairs instead of the elevator or escalator. While at work, walk the long way around to the break room or to a meeting. Even adding a few extra steps can add up to small time increments getting added in to your fitness time.

day planner

I work on my university campus two days a week. For my night class, I purposely park close to where the classroom is, so when I finish, I can walk safely to my car. But this means I have to walk at least 10 minutes to get to the building where my office is located. From the parking lot to the office and back to the classroom is at least 20 minutes broken up into 10. And I take the 4 flights up the stairs on days I’m not lugging my rolling cart.

Step 5: Mix up your routine once you take action. Add a few more minutes to your current workout. Try cross training. This can be as simple as trying a new exercise or activity. If you belong to a gym, try a spin class, zumba or boot camp. Adding a completely new and different type of workout exercises new muscles and can invigorate your fitness routine. If gyms are not your thing, check into your local recreation center for exercise or active leisure classes.

Now that I am staring 60 in the face, I also recognize the value of strength training. Even just 20-30 minutes, two days a week of light weights can help strengthen your bones and muscles.

Woman lifting barbell

Step 6: Sustainability. Now that you have created an exercise routine, is it sustainable? If you get bored easily, examine why you are bored. For example, if you walk your dog through the same neighborhood day after day, it can get dull. Perhaps you can walk with a friend.

I started walking weekly with a friend from the gym who is also my hair stylist. We walk for no less than one hour exploring nearby neighborhoods and she graciously walks with one of my two dogs.

Joining structured fitness classes with regular attendees and instructors can also be an incentive.

women lifting weights

If the weather is uncooperative, take a walk in the nearest shopping mall (leave your $ and credit cards at home). Perhaps your community has a walking club associated with the neighborhood recreation center. Exercising with others is a good way to stay accountable and not give up. Plus, it’s FUN!

man and woman pushing stroller

And finally, take a good look at your time. How valuable is your health compared to the time you have left in the day? We easily get caught up in the hectic pace of life and allow our three hours of physical activity to be used up in other ways. Work and family obligations are tough to overcome.

Creating a simple daily schedule for your fitness time should be as high a priority as work and family. If you are unwell, you will not be able to work, or take care of your family.

See more of what other folks are doing for their fitness and health!

Janet Mary Cobb A2Z Holistic Self-care: A is for Ask

Sue’s Sizzling Toward Sixty and Beyond Active April

In our busy world, I encourage you to use your time wisely and claim your three hours a week for physical activity!

© Infographic and content copyright-protected. Some images provided by Unsplash

Being Amazing Over 50

SUP transportation
SUP transportation

I am thrilled to be featured as Sam’s guest this month in her series Amazing Over 50’s. Her blog Loving the Fifty-Something caught my eye a while back and I’ve been following Sam’s outdoor adventures ever since! We seem to have a lot in common, and I have enjoyed reading about her previous 50-something guests.

Sam herself is a wonderful inspiration to a healthy fit and leisure lifestyle. If I ever get over to Yorkshire, England, you will find us together on a bike ride or out on the water!

I also want to acknowledge this post is the first for my newly launched Fitness Fridays, a monthly feature highlighting the importance of physical activity in our lives.

Here is a short excerpt from the post:

What are the things you are most proud of achieving after turning 50? My short list would include obtaining the master’s degree, remarrying at age 53, retiring at 55, writing my blog and becoming a self-published author. Adding skilled photographer to that list is also satisfying!

Comments are closed here so please click over to Sam’s page to read the full article.

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Keeping Track of Your Fitness Progress…Update

Fitness Graphic
Fitness Graphic

Most of you know I am a champion of leisure and fitness! As I strive toward my goals of becoming and staying more physically active, I am publicly announcing my 2019 goal of continuing to write my book-in-progress No Excuses Fitness.

I am starting this journey by making a commitment to writing at least three days a week beginning with Mondays.

My goal is to also post monthly about fitness, exercise and physical activity (aren’t they the same?) for Fitness Fridays.

I’m joining fellow blogger Sue at Sizzling Towards 60 and Beyond for #FitFabFeb2019!

We all need motivation, both external and internal, to focus on our fitness whether it is to get back in shape, maintain health or perhaps to kick it up a notch by trying a new activity or sport.

Now that you have committed to improving your fitness, what is keeping you motivated?

I recently updated a post from 4 years ago. Please visit the original post Keeping Track of Your Fitness Progress.

It’s #Time for Sunday Stills!

time for fitness

Oh boy, we are going to have a great time with the theme of TIME this week! A vague concept chosen on purpose with multiple meanings for everyone.

Time for Fitness

exercise equipment

Do you allow time for fitness daily, weekly monthly, or…? I schedule it on my outlook calendar but I guilt myself into exercise enough that I don’t need a reminder. Although this image doesn’t scream “time,” I suppose the exercise balls represent the cyclical nature of time.

Daylight Saving Time

Finding Serenity in a Desert SunriseHere in California, Daylight Saving time ended today. It will be lighter in the mornings (instead of dark until 7:30am here in Northern Cal), but dark by 5pm. Many folks hate the end of daylight saving time, but I prefer my mornings lighter! It’s almost winter, it’s supposed to be dark in the evening!
Ironically Californians vote on whether to make DST permanent beginning next year. Many states and countries do not recognize it any way.

How Time Flies!

wordpress logoI was notified by WordPress of my 7-year blogging anniversary on October 31, 2011. Seems like forever, but I didn’t start consistently blogging until September 2014. Image provided by WordPress.

Another image denoting the passage of time in the form of temperature and seasons.

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Time for Change

Speaking of time, there are some changes coming to the Sunday Stills challenge.
Beginning January 1, I am discontinuing my InLinkz account for the link-up. Not all bloggers use the link-up, and I pay a small monthly fee to use the service. You can still link up through December 23. Let me know your thoughts on this.

I have not yet published the December dates, but due to extensive travel in late December and into January, there will be no challenge for Dec 30.

Because of this travel time, I’m also looking for a temporary host for the month of January. Since we will be on the road for 2-3 weeks, I’m betting Internet connection will be sporadic, and honestly, I could use a little break from the computer screen.

Please PM me (see menu About Me/Contact) and let me know if you would like to host for one week or 3-4 weeks. I can provide more details with you. I will have the themes chosen and announced on my page in advance, and also short posts from my blog pointing to whomever will co-host. This also can be shared with 2-3 folks.

If no one is interested, we will just take that month off from the challenge.

Welcome 15 New Bloggers to October Sunday Stills Challenge!

A Young Retirement

Venezia E Il Veneto

Sharon’s Blog

Once Upon a Time and Happily Ever After

Donna Maria

Bend Branches

Over 50 Travel Blog

Musings from the Cold

River Valley Wanderer

Lady Lee Manila

Jodie’s Touch of Style

Deb’s World

Quaint Revival

Dandelion Fuzz

Frost on the Moose Dung

I am so happy you could join us today and all this week with your images, stories, poems, or anything that denotes the theme of TIME!

Link up here and/or ping-back to this post. Use the tag time or #Sunday Stills when you publish and share!

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Sunday Stills: How Do You Get There?

Jet Shadow

Transportation is the theme for this week’s Sunday Stills challenge. “Commute” can also work, pun intended, which means to travel some distance regularly between one’s home and one’s place of work, school or vocation. Or, by definition, to travel as a commuter.

Even if we are not working a full-time job I think we all experience a commute. My work commute to the university is just under 5 miles, but if I hit the time wrong, a 10-minute drive can be a frustrating 30-minute commute.

For those lucky folks who are really retired, does driving a car in traffic bother you? For me, mostly having to drive one-two days a week, I have lost the tolerance for heavy traffic.

On our vacation to San Diego, we encountered the usual 5:00 traffic driving from the airport in downtown San Diego out to the East County.

San Diego Freeway traffic

Commuting aside, what modes of transportation do you use?

To get to where we are going, we drive, walk, bike, ride the train, take the bus, fly in a plane, ride in a boat, paddle on a lake…well, I’m sure you get the idea and can perhaps find a suitable image to share!

Jet Shadow

You can see in the featured  image the interesting shadow from our Southwest Airlines jet on the ground as we took off. Image post-edited with Painnt.

Do you think only people need transportation? I guess that depends, but smart, urban turkeys simply walk around our streets, sweet as you please. I’m sure there is a “chicken crossing the road” joke in there somewhere…but I’ll leave that up to you.

Urban Turkeys taking a walk

In August, conducting some business in a delta town, we saw this cute motorbike complete with sidecar parked in front of a restaurant. If you look closely, Penny the Pooch is waiting patiently for her driver to come back.

Transporting Penny the dog

September weather in Northern California still permits lots of outdoor activities. My hubby and I transported his bicycle and my inflatable SUP to a nearby lake and enjoyed some fabulous leisure time. He took this photo of me from the bike bridge that crossed a part of the lake. In 90 minutes, I SUPped to spots on the lake I hadn’t visited before.

SUP transportation

The photos of the pink motorbike and my pink SUP were partially inspired by Becky B’s Square in September challenge where “pink” is the theme. This is the last day for this theme and it was quite fun!

With folks all over the world now participating in Sunday Stills, this will be interesting to see how people move around to get to where they need to go.

October themes are available on the Sunday Stills page.

Link up if you wish, but please leave a pingback to this post so I can share your lovely posts!

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Guest Post: Riding a #Bicycle

Riding a Bicycle

As summer winds down, more folks may be getting out on their bicycles to enjoy the cooler weather. More riders on the roads and trails may mean more chances for accidents and injuries. Bicycling is a fun activity, but, unfortunately, like any other activity, there are dangers and injuries that may arise from accidents. I am happy to introduce local attorney Mr. John M. O’Brien who shares his thoughts and a useful infographic on the intricacies of bicycle safety.

Riding a Bicycle: A leisurely activity with its own set of rules

It doesn’t matter if you are a child, a teen or a full-grown adult. Riding a bike is a great way not only to do some exercise, but also to relax and have fun. It is a cheaper transportation option and you will even make Mother Nature happy by taking a bike ride rather than your car or the bus. You can take a ride around the city, participate in races with friends or even ride a tandem bicycle with your loved one.

With this said, there are some laws that apply to bicyclists to make sure that they won’t get hurt or hurt anyone while they are out enjoying themselves.

When you are on your bicycle, you must use a permanent seat.
Make sure that you, your passengers and even pedestrians are safe. Always use a permanent seat on your bike and screw it in tightly. If you don’t, there is the danger that when you brake abruptly, the seat may detach and you may fly off and injure yourself or others.

Cyclist on street
Image by Roman Koester, Unsplash

Never attach your bike to a vehicle on a roadway.
We have all seen people on bicycles or skateboards grabbing a tram, a bus or even a car and letting the vehicle drag them. Not only is this illegal, it is also extremely dangerous. You never know when the vehicle in question may stop suddenly, and you can bump into it, or worse, be thrown under it.

You are risking your health if you do it, so please, follow the law and avoid such incidents.

You must always signal your movements.
Unlike cars, bicycles don’t have a turn signal. Therefore, it is mandatory that every time you ride your bike on the road and you need to make a turn or to stop, you have to show this to the other drivers with an arm signal.

Learn which ones they are and always be sure to practice them when you are on your bike, so you can ensure your safety and avoid a crash. It is also forbidden by law to carry any object that prevents you from keeping at least one hand on the handlebar.

You must make sure you are in complete control of your bicycle in case you need to make a sharp turn.

Your bicycle must always be properly equipped.
If you decide to ride your bicycle at night, you must install two accessories. The first one is a red reflector which goes on the back of your bike. It must emit a red light powerful enough to be seen from a distance of 300 feet. On the front of the bike, you must install a headlamp with enough power to emit white light visible from 500 feet away.

These precautions are necessary to make sure that you are visible in traffic. Cars must be able to spot you, and you should be able to see what’s coming from the front to avoid any possible obstacle.

You must have powerful brakes.
Your bike must be equipped with brakes that are able to skid on dry, level, clean pavement when the brake is applied. In case you need to stop suddenly you won’t slide on the pavement and crash into the thing you wanted to avoid.

Bikes on the trail

In the end I would like to urge all readers to be very careful when on the road. These laws were made to ensure everyone’s well-being, so abiding by them will give way to more secure and pleasant traffic.

Don’t risk your safety and that of others, just follow the law and have fun!

John O'Brien Attorney

O’Brien & Zehnder Law Firm are personal injury attorneys located in the Sacramento, California area.


Thank you, John, for your valuable insights on bicycle safety. Not only should adults adhere to the laws and rules of the road, but children and youth should also be taught these same rules. Adults and youth should always wear a helmet when riding.

Now get out there and safely ride your bike!

Featured image originally from Unsplash by Robert Baker 

Hot #August Sunshine: A Sentence A Day

Graphic Sentence a Day

Journaling a sentence each day for a month makes for a reflective blog post. I joined this challenge in 2017 and have sincerely enjoyed keeping track of my daily adventures. I had time to participate for the month of August so far this year.

August 1st! Half of 2018 whizzed by! Today I cleaned and straightened up the house to prepare for family driving from Spokane, Washington. They’ll spend one night here on their way to Southern California for a memorial service. Sure was great to see them and their two grown daughters!

8/2 I went to a new Pilates class at the gym today and twisted my lower back which left me in a LOT of pain for the rest of the day! I overdid it the day before cleaning, so where is the incentive in that chore?

8/3 Morning walk with my friend. We plan to meet every Wednesday morning and walk for an hour! My back felt a lot better today, thank goodness!

8/4 Saturday, woke up at 6:30am, had coffee and took the dogs for an early walk due to the continuing heat in Northern Cal. I had good intentions to write some in my book. Nope! I ordered a new inflatable SUP from Costco instead.
Came up with a fun Instagram hashtag event for August #monthofsunflowers

8/5 Sunday at the delta. Got here just in time to get out on my regular SUP. Had I waited much longer, the wind would have blown me off the water, along with the lingering smoke from local wildfires. This is hubby’s day off so he was excited to get some windsurfing in later.

8/6 Monday morning at the delta, hoping for another SUP session, but rode my mountain bike instead. Packed up and headed home to finish sharing Sunday Stills participants’ posts and some other blogging duties.

8/7 Good workout at the gym this morning, plus walked the dogs before the heat settled in. Spent most of the day on class prep.

8/8 Day at home waiting for our water company to reset our broken meter and for a package to arrive. I managed to walk the dogs and work on more school prep. What did I get? My inflatable SUP! You can read more about my paddleboard escapades!

8/9 Went to a Weight Watchers meeting. Weigh-in not good…I’m a two pounds over my lifetime weight and have gained 6 pounds over all since last December. You’d think with all the physical activity I do that I could keep my weight down! Got distracted and opened my new SUP and familiarized myself with all the goodies. Once inflated, it ended up on the bedroom floor with Brodie keeping a careful eye.

SUp in bedroom
Brodie approves of my inflatable SUP!

8/10 Woohoo! After 7 years, I paid off my car today!

Toyota Rav4
My Baby

8/11-12 Back at the delta—hot day here, not much wind. Several of us got together and created a SUP/Kayak flotilla and crossed the river (a mile across) and picked scads of blackberries. There is an art to balancing a small dog and a Ziploc bag of blackberries on slightly choppy water without falling in!

8/14 I was a featured guest on Hugh’s blog today for his weekly feature “49 Days in 1988.”

8/15 Took an hour-long walk with a gal pal today. Logged over 7200 steps with just the walk. She was gracious enough to take one of my dogs for the walk. Came home worked on school stuff then went out for sushi with hubby!

8/16 Early gym workout. I’ve been listening to a great audio-book (what I listen to on the hour-long drive back and forth to the delta every weekend). I borrow these from our library system in an app called Overdrive. I can borrow e-books to read on Kindle or listen to audio-books, which are converted to MP4 format that download right to the phone.

8/18 No delta this weekend. Off to Lake Natoma to try out my new inflatable SUP. I tried it at the delta last weekend, but it does best on really flat water. So interesting to see so many others with their inflatable SUPs.

Getting ready!

8/19 My hubby’s work schedule changed to accommodate his boss’ vacation, so he only gets Sunday off this week. I managed a morning walk with the dogs before it got hot. Hubby and I shopped for some gardening items then enjoyed a late lunch at a restaurant.

8/20 Put stakes in my sunflower garden. I think the sunflowers are happier!

sunflower garden

8/21 Great morning walk.  Got a haircut, then treated myself to a pedicure! All in time for our…

8/22 ….Happy 5th Anniversary to my hubby!

8/24 Faculty workdays officially began this week. Our annual meeting was cancelled, so I spent the day enjoying one of my last long weekends in the delta.

8/25 Saturday at the delta, did a SUP session with a friend, called a “downwinder.” In other words, we paddled with the river’s tide all the way to the local windsurf/paddlesports shop. Took 45 minutes but it was lovely and quite fun!

8/26 Back home today. Finishing touches and prepping for an early morning start for my first day of teaching tomorrow.

8/27 Fall classes officially start at Sacrament State University today. Got there bright and early at 7:30 to make sure I can park. First week of school traffic is always exciting.

8/28 Still energized from the first day of classes. Our secretary changed the locations of both my classrooms which helps tremendously with the space issue for the Wednesday evening class.

University classroom

8/29 First night of my Wednesday night class. I have an online class that uses the same curriculum. Looking forward to technology!

8/30-31 Official start to Labor Day weekend. Celebrating a couple of friends’ birthdays, too.

Interested in being part of A Sentence A Day? It is fun to jot your daily ideas down, even the seemingly mundane. Please visit Leslie at her blog Once Upon A Time & Happily Ever After. I have met some new bloggers and have enjoyed this challenge. Please visit the link-up for more Sentence a Day posts. 

 


If you are looking for a fun photography challenge, give my weekly feature Sunday Stills a try!

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Sunday Stills: Water, #Water Everywhere, My #Paddleboard Can Shrink

SUP session at the delta

How do you typically spend your last Sunday in August? For lots of folks, August is still a hot month in the Northern hemisphere, so the beach fronts of rivers, lakes, and oceans see huge crowds spending their last summer weekend around the water.

Weightless water

Water is our “over-arching” theme this week for Sunday Stills. Since interpretation is wide, I encourage you to go with a sub-theme.

You probably know I am an avid water-sports person. Although I dabble in windsurfing, I prefer stand-up paddling (aka SUP).

Stand-up paddling is my sub-theme today.

Delta SUP sesson
Delta SUP session

In the “The Rime of the Ancient Mariner,” a poem by Samuel Taylor Coleridge, the sailor expresses his disdain of being surrounded by (ocean) water but none that he can actually drink.
“Water, water, everywhere, And all the boards did shrink; Water, water, everywhere, Nor any drop to drink.”
― Samuel Taylor Coleridge, The Rime of the Ancient Mariner

Now you understand the inspiration for the title of my post…or do you?

With water, water everywhere, theoretically, I can use my SUP anywhere there is a body of water over a foot deep. All summer long we have had fabulous windy days at our delta campground, which means lots of windsurfing. Conditions aren’t always right for me to get out on the water with my SUP, hence my disdain over water being everywhere but the conditions are at once too windy to SUP and not windy enough to sail!

I look forward to the calm weekend days at the delta when I can get my SUP out on the water and get my dose of physical activity. SUPing is a great workout which strengthens your core, back, upper body, legs and even your feet.

SUP session in Lake Tahoe
SUP session in Lake Tahoe

Because of logistical reasons, I leave my 11-foot fiberglass, stand-up paddleboard at the delta all summer. Our campsite is a few steps away from the levee fronting the Sacramento River, making it easy to carry my board to the water. This summer at the delta I only got out on my SUP three times! I don’t have an extra SUP laying around at home, so if I want to paddle on nearby Lake Natoma or the American River near my house, I have to rent a board. Renting is fine and I have done it, but the incentive is low.

When I’ve had my SUP at home, it takes some effort to load it on top of my car and properly tie it down. That being said, try re-loading and re-tying it after one-two hours out on the water!

Exhausted much? Also, no incentive unless I have help.

Years ago, I tried an inflatable SUP but I didn’t like the bouncy, unstable feel to it. Recently, I tried a new model and it was surprisingly stable even in small waves and a little wind. Major improvements have been made using carbon stringers and other technology for stability and durability.

View of SUP
Paddler View of my inflatable SUP

Bi-annually I receive e-mails from a water-sports store in the Columbia River Gorge near Portland, Oregon about their clearance items. Recently I saw their inflatable SUPs on sale and an idea brewed in my head about how convenient it would be to have one of these available at home.

Even on clearance, these boards are pricey, so I checked out Costco and what do you know, they had an inflatable SUP package that included the board, a break-down paddle, leash and other goodies (bag and pump included), all for half the price. (No affiliate marketing going on here, just information).

SUp in bedroom
Brodie approves of my inflatable SUP!

Imagine a SUP that fits in the trunk of your car, or in the carry bag that can also be packed for air travel. Sure, inflating takes about 5 minutes with a manual pump, but a pre-work out is all good! After a couple of hours on the water, carrying the board (less than 25 pounds) back to the car, then pushing the deflate button, and poof! Done! Dried off and rolled up and into the car in less than 10 minutes.

“…and all the boards did shrink.”

Now, my incentive is strong to simply grab the bag (just under 50 pounds total), drive the 6 miles to the lake, inflate the SUP in the parking lot or right on the beach and go!

And I did.

Getting ready!

Quite the Zen experience last Saturday at 9am. Cool breeze, calm, flat water…and a ton of people out on their inflatable SUPS and other watercraft!

No excuses!

My escape is to just get in a boat SUP and disappear on the water. ~Carl Hiaasen

Enjoy this gallery of previously posted photos.

Here is a little bit more about SUPing on Folsom Lake and Lake Natoma.

Link up here or create a pingback by linking to this post! I can’t wait to see how you will interpret water for Sunday Stills!

Be sure to check out the Sunday Stills page for the September themes!

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