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Old 07-09-2013, 10:09 AM   #1
Way too much time on my hands!
 
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~*~ Target 10,000 Steps a Day, Everyone is Welcome ~*~

Hi Everyone,

I recently read a very eye-opening article (excerpts below) on the importance of movement and its effect on our health, and something that is of particular interest to me, insulin resistance. Did you know that according to research just one day of sitting around increases our insulin resistance by 39%?

I know many, including me, are not in the shape to immediately jump to walking 10,000 steps per day. However, each of us can make an individual plan, start lower, and increase gradually to that count. Would you join me to work toward that goal and stay active? Everyone is welcome, starting at any number of steps. To count steps, you will need a pedometer or another step counting device like a FitBit. Many of us have at least one pedometer sitting in a drawer somewhere, but if you don't have one, there are some relatively inexpensive ones available at many stores. It can be worn on a treadmill if you use one to count steps, not just miles walked. Walking is natural and fun, it can be as slow or fast as you like and you will still get numerous benefits. Who will join me?



This is from the article by Tom Nikkola titled How Moving More May Save Your Life:
Quote:
How bad is sitting?

Growing evidence suggests that inactivity is a cause of obesity, insulin resistance, dyslipidemia, type 2 diabetes, hypertension and other metabolic diseases. This is the case even for those who meet general exercise guidelines, meaning exercising for an hour 3-5 times per week may not offset the negative health effects of being sedentary the rest of the day. In addition, sitting or being sedentary appears to still cause these issues when individuals follow a good nutrition plan.

Decreased Insulin Sensitivity
Just one day of sitting has been shown to result in a 39% reduction in insulin action, which means the body must produce more insulin than normal to keep blood sugar levels steady. As insulin levels rise, the storage of fat increases and reliance on carbohydrate increases. As the body becomes more of a sugar-burner, triglycerides also increase. Without activity, the body isn’t able to clear triglycerides from the blood as well. Since the muscular system is not challenged with movement, it has no use for the triglycerides floating around in the blood stream.[2]

Altering of Genes
Bed rest studies closely resemble the levels of activity in those who are sedentary. Bed rest has been shown to alter more than 4500 genes and 34 metabolic pathways that determine how well the body’s cells function! To me, this was one of the most amazing statistics in the dozen research articles I read for this blog post. 4500 genes get altered by being sedentary! If genetics play a role in our health, it may very well be a result of what we do to our genes, not what our genes do to us.

Increased Abdominal Fat
Abdominal fat, or visceral fat, increases with inactivity, even when calorie intake is controlled, showing that fat can accumulate outside the “calorie balance” paradigm. It appears this increase in fat mass takes place as a result of increased fat cell numbers rather than increased fat cell size. This also tells us that good nutrition alone may not prevent the development of inflammatory belly fat.

Decreased Fat Burning | Increased Carbohydrate Burning
Fuel utilization shifts to carbohydrates while at rest rather than fat. This also takes place even if calorie intake is limited. Though low-intensity activity like long-duration cardio favors fat utilization, inactivity or being sedentary shifts the body away from using fat and toward the use of carbohydrate, likely as a result of rising insulin levels.
Defying the Logic of Calories In, Calories Out

Rats can voluntarily run up to 20 km per day when provided a wheel to run on. When the wheel is locked, preventing them from running, they see a dramatic increase in fat storage in just 3-4 days. Calories in, calories out advocates would be quick to suggest the fat gain is a result of the rats continuing to eat the same volume of food while significantly reducing their activity levels, resulting in an excessive energy balance. Interestingly, researchers also looked at the effects of limiting rats activity level and then reduced their food intake at the same time to eliminate the chance they’d eat too much. The results in fat gain were exactly the same! It’s another example of why fat loss and fat gain is not just a result of calorie balance, but is more a result of the body’s hormonal environment and how it affects the ability to manage fat and carbohydrate.

A similar study was done on healthy young men. These men averaged at least 10,000 steps per day prior to their study, and then had their activity level reduced to just 1500 steps per day for two weeks. The men lost body weight, so they weren’t eating excessive amounts of food. However, they experienced an average 7% increase in visceral fat, a reduction in insulin sensitivity and they responded worse to glucose and fat tolerance tests. Cardiovascular function (VO2 Max) was also reduced by 7% and leg muscle mass was reduced by 2.8%. Again, these changes occurred in just two weeks! Imagine the impact a new job with a lot of desk time has over a period of months. It’s no wonder so many white collar workers experience such dramatic changes in the condition of their bodies.

As the study authors explained, “Reduced insulin sensitivity leads to larger insulin responses and in some cases larger glucose responses after every meal. Insulin promotes lipid synthesis (fat storage), and therefore, elevated insulin responses following each meal could promote greater fat deposition in adipose.” The bottom line is, people don’t become fatter because they’re burning fewer calories by being sedentary. They get fatter because they actually change, or disrupt, the health of their metabolism.[3]
Movement is not Exercise

Those who are avid fitness enthusiasts may assume that moving more means “exercising” more. In fact, those who exercise more tend to spend more time sitting the rest of their day than those who don’t exercise. Think of exercise as what you do for an hour to optimize your health. Movement is what you do throughout the day just to maintain basic metabolic health.

Movement can be an easy walk following a meal, which has been shown to reduce glucose levels following a meal. Lower glucose levels mean improved fat burning. Researchers found that by having people walk for just 15 minutes following a meal, it reduced the glucose effects the meal. The study participants weren’t moving too fast during the 15 minutes, either.[4]

Exercise is a planned, focused, higher-intensity period of activity. For most people, it occupies an hour of their time three to five days per week. Movement occurs during the remaining 23 hours of the day that aren’t taken up with sleep. As I wrote about previously, I didn’t realize how little I moved myself until I started measuring it. It was a great wake-up call for me even though I don’t miss more than a workout or two each year.
Measuring Movement

Outside of exercise, the most common way we move is by walking. Counting steps is the most universal way of measuring movement, and a variety of pedometers and activity monitors help to measure the number of steps individuals take each day. Researchers have identified general levels of activity according to the table below.[5]

Walking 10,000 steps per day has been shown to be an effective means of reducing blood pressure. However, those most likely to be impacted by high blood pressure fall quite short of the 10,000 step per day target. Adults 65 and older averaged just 6565 steps per day, putting them at a “low active” level of activity.

Women exceeding 7500 steps/day had a 50% less chance of depression than those taking less than 5000 steps per day. Men who exceeded 12,500 steps had a 50% less chance of developing depression than those at less than 5000 steps per day.[6]

If you remember from the beginning of the article, our perception of how active we are is quite different than our reality. The best way to know you’re getting in enough steps is to wear an activity monitor, at least until your habits change. Studies using 10,000 steps per day as a target, and using an activity monitor to track daily steps, have been the most effective means of increasing activity levels of participants. We chose to offer Fitbits at Life Time for a variety of reasons I won’t go into right now. If you choose to use something else, just make sure you understand the goal is to change your habits throughout the day, not just hit a 10,000 step target through a fast-paced run at the beginning or end of your day.
Step it Up

Achieving 10,000 steps for the day may not be as glamorous as beating your best 10k time, achieving a new personal record on the deadlift or keeping up with your favorite group fitness instructor, but it’s a daily achievement that can have a long-lasting impact. The key is that it must be done daily. You can’t save it up and hit 30,000 steps by spending a Saturday afternoon walking on the treadmill. At this point, there doesn’t seem to be a significant benefit in trying to significantly exceed that number either. 10,000 steps seems to be the target that has the most health benefits for the most people. If you’re up for the challenge, join our Life Time Weight Loss Fitbit group and try to keep your daily average above 10,000 steps.
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Staying on plan is hard. Being fat is hard. Pick your hard.
~*~*~*~*~*~
Miles walked since July 2013 - over 1,160 .....and over 2,500,000 steps
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Old 07-09-2013, 10:13 AM   #2
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I just said this morning that I need to work towards getting 10,000 steps a day. I was very consistent at getting 7500 steps per day and at least 10,000 on weekends but I have fallen off that wagon lately.
So, I guess I am back on.

Thanks for the inspiration.

I am only at 1831 right now so I have a long way to go today.
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Old 07-09-2013, 10:30 AM   #3
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I just said this morning that I need to work towards getting 10,000 steps a day. I was very consistent at getting 7500 steps per day and at least 10,000 on weekends but I have fallen off that wagon lately.
So, I guess I am back on.

Thanks for the inspiration.

I am only at 1831 right now so I have a long way to go today.
Paula, Welcome! I am so happy to have a walking buddy! Keep going, 1831 steps so far is a good start!

Reading this article has really inspired me. I lead a pretty sedentary lifestyle, no wonder I'm insulin resistant and have lots of abdominal and visceral fat. The most steps I've ever walked on a long work day has been about 8,000 steps, but it's Summer break now (I'm a teacher), so I tend to sit around the house a bit too much.
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Old 07-09-2013, 10:34 AM   #4
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Estimated activity levels based on steps per day taken:
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Old 07-09-2013, 02:50 PM   #5
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My FitBit tells me I have walked 3435 steps today. Not high. I spent most of the morning and afternoon on the computer. It just sucks you in and time flies. So I decided to get off my butt and start walking. I have a treadmill but didn't want to put on special sneakers and get on it...psychological resistance, right? So I thought I'd just circle around the house for a while and see how many steps I get. Thankfully, my house has a very large footprint and allows for large circles. Off I went and walked 3,000 steps while reading from my Kindle.

My cat was surprised and looked at me like I was a crazy person. He is very curious and was trying to figure out why in the world I would be walking aimlessly around.

I'm taking a short break now and will try to put in another 3000 steps. Maybe tomorrow I will have the guts to get on my treadmill. I'd walk outside, but I live in a hot humid climate (it is 102 degrees today) with lots of allergens in the air, so walking at home through October will be best.
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Old 07-09-2013, 04:40 PM   #6
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I am home with 2 sick kids so I barely walked...and then when my husband came home I decided to get off my butt and go walk. We have an awesome community near us that has some hills, but not a lot. It is a 55 plus community and they have a nice trail, it is quiet and the people are friendly. So, I got up to 7200 steps.

My goal is 7500 so I am going to go walk around the house once or twice and I should be good!

Thanks for the inspiration today.
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Old 07-09-2013, 08:19 PM   #7
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I am home with 2 sick kids so I barely walked...and then when my husband came home I decided to get off my butt and go walk. We have an awesome community near us that has some hills, but not a lot. It is a 55 plus community and they have a nice trail, it is quiet and the people are friendly. So, I got up to 7200 steps.

My goal is 7500 so I am going to go walk around the house once or twice and I should be good!

Thanks for the inspiration today.
Way to go Paula! Hope your babies feel better soon. My kid is grown now but I remember those days....My hat's off to you because you had so much to deal with with the kiddos and the family and still did the walking.

I continued circling around the house and clocked in 7210 steps as of right now and I'm in the "somewhat active" category. Hopefully as I am getting ready for bed I can get in another 200 steps. 10,000 is not looking so unrealistic right now.
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Old 07-10-2013, 09:58 AM   #8
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3277 steps so far. Started late because I stayed up till 2 am last night and didn't get out of bed till 10. Love my summer vacation but I need to get my sleep time into control. Hopefully I can hit 8000 steps today.

Many thanks to my local library which provides great AudioBooks services. Listening to Quiet, the Power of Introverts .....while I walk.
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Old 07-10-2013, 06:17 PM   #9
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7072 steps for today.
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Old 07-10-2013, 07:42 PM   #10
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7072 steps for today.
Well, I walked some more this evening and got 10,006 steps in. Hooray! My FitBit was happy got the 10,000 step badge.
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Old 07-11-2013, 05:19 AM   #11
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7868 yesterday. I took the kids for a walk to get my steps in.
Today is going to be tough for me because I am busy now until 8:00 tonight!
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Old 07-11-2013, 02:21 PM   #12
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6022 steps so far today. Hope to make 10,000 by the end of the day. Have some cleaning and housework to do so it should work out.
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Old 07-11-2013, 04:28 PM   #13
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7580 today. Yay!
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Old 07-11-2013, 07:21 PM   #14
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Great job, Paula! You did it despite your super busy day!

10,095 for me so far.
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Old 07-11-2013, 07:25 PM   #15
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Can I join? I've been using my pedometer for a time now but I didn't know there was a thread for it. I lose mine every once in a while. This time DH found it by a stump in the yard.
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Old 07-11-2013, 07:30 PM   #16
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Can I join? I've been using my pedometer for a time now but I didn't know there was a thread for it. I lose mine every once in a while. This time DH found it by a stump in the yard.
Cheryl! It's so great that you're joining us.

Looks like your pedometer loves nature and takes off on its own to enjoy it every now and then. Glad your DH found it.

Do you walk outdoors? I dream of walking outdoors among nature but the weather (100 degree temperatures) and allergens are preventing me from doing it right now. I may have to wait till October to start walking outdoors.
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Old 07-11-2013, 07:46 PM   #17
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Thanks Eliza!

I walk in and out. It's hot and humid here but I live in the country and try to keep to the shade. The other nite at 10 pm it was still 88 with 73% humidity. Thick! But I take a short walk with my little Peke dog every day. I walk during commercials. And I walk at work when I can. I we t shopping today and got in 13000 steps by 1 pm. That's power shopping!! most days I have to really work at it to get 10000. At least until it takes a nature walk on its on

What are you all using to measure steps?
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Old 07-12-2013, 03:59 PM   #18
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Thanks Eliza!

I walk in and out. It's hot and humid here but I live in the country and try to keep to the shade. The other nite at 10 pm it was still 88 with 73% humidity. Thick! But I take a short walk with my little Peke dog every day. I walk during commercials. And I walk at work when I can. I we t shopping today and got in 13000 steps by 1 pm. That's power shopping!! most days I have to really work at it to get 10000. At least until it takes a nature walk on its on

What are you all using to measure steps?
Cheryl, I use a FitBit Zip. Transmits all data to their website via wireless, so I don't have to write it down.

Love the power shopping 13,000 step story....what a way to combine fun with health benefits!

I'm a teacher who is required to do small groups all day long sitting at a table, so I'm pretty sedentary at work by necessity. I will be looking for more ways to walk around the building during my lunch time when school starts. My goal is 10,000 steps a day for the health benefits.

Work plus my 60-75 min. commute each day keep me away from home from 6:45 am till 5 pm or sometimes later. So I need to think of finding a time to walk on my treadmill either between 4:30-5:30 am each morning, or after work.

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Old 07-12-2013, 04:04 PM   #19
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I use a Fitbit too. I put it on my bra strap so I don't lose it. It managed to fall off my pants a few times.

I am not even at 4000 steps today and I feel like crap, so I don't think I will get there. Bed is in my very near future.
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Old 07-12-2013, 05:20 PM   #20
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I've been reading reviews of Fitbit zip. They seem mostly favorable. I'm just afraid I will lose it. How secure is it on a bra strap? Does it shoe thru clothes? Some were having sync problems and have to reinstall the software.

I'm at 8500 steps so far. Took LD for 2 walks today. Our humidity is down so I took advantage of it.

Psmileyf sorry you are having a rough day. I hope you feel better quick.

Eliza that schedule does sound rough. I work a couple days a week. I have fibromyalgia so that's about all I can handle. Walking is what I am trying to get moving again.
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Old 07-12-2013, 07:12 PM   #21
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Well I did side steps while watching TV and reached my 10000 steps.

Eliza I really liked the article you pasted at the beginning of the thread. It was an eye opener about being active thru out the day. That is much more manageable for me. I use to try and get it in as quickly as possible. After reading that yesterday I did some figuring. If I divide 10000 steps by my waking hours it only comes to 700/800 steps an hour. That's much more doable mentally. I know. I am thinking too much lol.
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Old 07-12-2013, 08:25 PM   #22
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I use a Fitbit too. I put it on my bra strap so I don't lose it. It managed to fall off my pants a few times.

I am not even at 4000 steps today and I feel like crap, so I don't think I will get there. Bed is in my very near future.
Paula , feel better soon, hopefully whatever you have goes away quickly. Have a restful night!

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I've been reading reviews of Fitbit zip. They seem mostly favorable. I'm just afraid I will lose it. How secure is it on a bra strap? Does it shoe thru clothes? Some were having sync problems and have to reinstall the software.

I'm at 8500 steps so far. Took LD for 2 walks today. Our humidity is down so I took advantage of it.

Psmileyf sorry you are having a rough day. I hope you feel better quick.

Eliza that schedule does sound rough. I work a couple days a week. I have fibromyalgia so that's about all I can handle. Walking is what I am trying to get moving again.
Cheryl, great job on the 8500 steps! It is very humid here as well, but we get no relief from it till the Fall. Have you noticed if your fibromyalgia is improved by activity? Does LCing help?

I have found the zip to be very secure, have had it for about 8 months and have never lost it (knock on wood). It will probably show through clothes if you attach it to your bra strap, I prefer to clip it to a pocket facing inward into the pocket, that way if it gets dislodged, it will most likely fall in. When I wear it on my bra, I put it right in the front middle of the bra facing inward toward my body and then it's not obvious. Haven't had any problems with not syncing in to the website.

My SIL has another FitBit model that is like a bracelet, which is very convenient to wear, and much more secure. She paid $99 at an electronics chain store. The only drawback to that model is that it doesn't have a display window like the Zip, so you don't know how many steps you've walked until you sync into the website.

Yeah, my schedule is rough and this is when I fall off the wagon, I just get distracted. I'm trying to manage as best as I can. This is why I'm trying to get back on strict LC and activity while I'm still on vacation.

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Well I did side steps while watching TV and reached my 10000 steps.

Eliza I really liked the article you pasted at the beginning of the thread. It was an eye opener about being active thru out the day. That is much more manageable for me. I use to try and get it in as quickly as possible. After reading that yesterday I did some figuring. If I divide 10000 steps by my waking hours it only comes to 700/800 steps an hour. That's much more doable mentally. I know. I am thinking too much lol.
10,000 steps! Way to go! I should do side steps while watching TV, too. What a great idea.

Yes, the article has also motivated me to stick to movement. Mark Sisson advocates slow movement over a period of time and has written convincingly about why we should move that way. I've been pretty sedentary and I have no doubt that is the main reason for the spare tire around my middle.

Dividing the 10,000 steps into manageable chunks is a very smart approach to getting all the daily activity in, imho....The word 'workout" scares me...I resist it....sounds like something I hate to do and have to dress up to do it. Movement sounds so much more natural and better and much less intimidating.

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Old 07-12-2013, 08:26 PM   #23
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8,088 steps today for me

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Old 07-12-2013, 08:39 PM   #24
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Girls, I hope you don't mind my posting all these visuals in the thread. I enjoy them a lot and think they make the thread more cheerful.
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Old 07-12-2013, 08:45 PM   #25
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Old 07-13-2013, 06:34 AM   #26
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The visuals are cute.

I would have to say activity doesn't help my fibro. It increases my pain and fatigue. But I think by spreading the walking over the day I may be able to keep it up for the most part. LC gives me more energy. I'm in the midst of med changes right now. Menopause changed everything.

So how is everybody doing. 1900 steps so far.
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Old 07-13-2013, 05:12 PM   #27
Very Gabby LCF Member!!!
 
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WOE: My way mixing it low carb
11000 steps. Goal!
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Old 07-13-2013, 05:19 PM   #28
Blabbermouth!!!
 
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Feeling better today!
8764 steps. Made my husband and the kids go over to the state park with me for a little walk.
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Old 07-13-2013, 05:28 PM   #29
Way too much time on my hands!
 
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11000 steps. Goal!
You go girl!
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Old 07-13-2013, 05:29 PM   #30
Way too much time on my hands!
 
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Feeling better today!
8764 steps. Made my husband and the kids go over to the state park with me for a little walk.
Paula, glad to hear you're doing better and getting those steps in!
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