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Power Shakes and Power Walking: A Dynamic Duo

Updated on September 6, 2011

A Powerful Combination

The best and healthiest way to lose weight is to eat fewer calories than you use. In order words, if you burn off, through exercise for example, 3000 calories per day and consume 2500 calories per day you will shed some poundage.

Walking is a great way to burn off those calories. I am not talking about taking a casual stroll, although, that is good for you as well, I am referring to power walking.

Power walking is not the exaggerated hips and elbows whaling style that you see Olympic walkers doing.

It is simply walking at a pace that is faster than your normal walking pace.

Before you begin, especially, if you are not physically active, right now, consult your doctor.

The only equipment you need is a good pair of shoes and some comfortable clothing.

Pick a route that you know and set a goal of one mile on the first day. Ideally that is 1/2 mile out and ½ mile back.

Do not try and set the world’s record but get beyond a casual stroll. Do this three times per week. Try to be consistent and walk at the same time and on the same day each week. This will help you to develop a routine. I prefer the early morning. It is not too hot and the streets are quiet.

Once you have gotten into the routine, and then pick up your pace. If you gradually increase the speed at which you walk until you are going as fast as you can you will feel the added benefit of this low cost and effective exercise.

I do not think that it is wise to exercise without having eaten something first, especially early in the day. It is also unwise to overeat and then exercise. So I prepare a power shake before heading out. I have my drink about 20 minutes before I begin the walk.

Power Shake:

1 cup skim milk

1 tablespoon plain yogurt

1 cup fruit, blueberries, strawberries, whatever you like.

Dash of cinnamon.


Put all ingredients into a blender and mix. To get it cold I usually add 2-3 ice cubes.

Pour in glass and enjoy.

You can lose weight. All you need is some discipline and a plan. Power walking and power shakes can be an important part of that plan, they are a part of my weekly health routine.



Submit a Comment
  • Bob Ewing profile imageAUTHOR

    Bob Ewing 

    7 years ago from New Brunswick

    Thanks, looking fowrard to your input.

  • profile image


    7 years ago

    Cool link,will try today and leave feedback.

  • cgull8m profile image


    11 years ago from North Carolina

    Great hub, I will try this smoothie. I do exercises regularly helps very much the rest of the day and other times.


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