First off, a quick apology to the readers. Content has a been a bit slow to create. It's getting close to end of the college semester for this blogger, so homework has been steadily increasing in quantity (and difficulty). However, we remain absolutely committed to bringing you up-to-date information on the fabulous Walk Like MADD (which happens to be less than two months away)!
They have generously donated waterless, temporary tattoos for not only the Sacramento Walk Like MADD, but for the Central Valley and Bay Area Walks as well. So, thanks to them for their tremendous support!
So, we've talked a lot about the Walk, but there's a more important issue to consider before you even sign up. . .why support MADD? Let's look at the Power of Parents (It's Your Influence)®.
Here are some rather shocking statistics that you may have not heard before:
1 in 3 8th graders drinks alcohol.
1 in 5 teens binge drink.
Only 1 in 100 parents believe his or her child binge drinks.
Teen alcohol use kills about 6,000 people each year, more than all illegal drugs combined.
So, you may understand now why MADD is so important. MADD works to protect families from drunk driving and underage drinking. With the help of those (supporters like you!) who want a safer future, MADD's Campaign to Eliminate Drunk Driving® will end this danger on American roads. One of the largest victim services organizations in the U.S., MADD also supports drunk driving victims and survivors - serving one person every 10 minutes - at no charge.
Research shows that parents are the leading influence on kids' decisions about drinking alcohol. As a parent, It's Your Influence®! A GfK Roper Youth Report showed that 74% of kids (8-17) said their parents are the leading influence on their decisions about drinking. When parents and kids are better connected, kids are less likely to drink or use other drugs. Check out the Power of Parents website for more information.
This program is just one of the many aspects of MADD you're supporting by joining us in the walk. . .and we're so thankful for that!
Hi all. With all the rain pouring down lately, we thought it might be a good idea to talk about what kind of weather to expect for the walk. A good place to start is taking a peek at last year's weather summary for June. The following climate information is from the National Weather Service for Sacramento:
The highest recorded temperature in June was on June 27th at 106*F (degrees Fahrenheit). So, as we get closer to July, the heat is definitely going to get more intense. Count us lucky that our walk is on June 4th!
There were 15 days in June where the weather was over 90*F.
There was light rain on June 3rd and 4th (less than 0.2 inches).
So, it's going to be super important to wear sunscreen. A great site on how to pick out sunscreen can be found by clicking here (the information below is only a small portion).
Some basic guidelines are:
Use sunscreen everyday you're in the sun (not just on the day of the walk). The daily use of a lower SPF sunscreen (at least 15SPF) is more effective than using a higher SPF formula only on days you think you'll really need it.
Apply a LOT. More than you think you need. It's very common for people to not apply as much as they need. It should form a light film over all sun-exposed areas of your skin.
Apply it at least half an hour before you're going to be exposed. It takes that long to absorb into the skin properly. Reapply at least every hour.
Depending on how sensitive your skin is, maybe bringing a small umbrella is a good idea, and wear sunglasses, if possible. . .and don't forget to drink water! We talked about this in another post, but you want to be sure to stay hydrated. This gets more important as it gets hotter.
The walk is getting close! Only a little over two months to go! Remember, if you haven't done this already, make sure you're registered for the walk (click here), and read through past blog entries for tons of help. See you all soon!
So, last week we talked about donating, and this week, we're going to talk about a keystone of the Walk. . .you! Mothers Against Drunk Driving needs YOU to Walk Like MADD! This year, we want to invite you to build a team and help us reach our fundraising goal. It's easy to start a team: ask your family, neighbors, friends, co-workers and fellow students. We need 50 teams this year and you can be one of them!
We can help you with ideas to raise funds and how to manage your team. You can get started by considering the following:
Are you a returning team?
Are you new to Walk Like MADD Sacramento?
We encourage you to sign up as soon as possible so you can get a head start!
Write a family letter or email, and invite everyone you know. Even those that live far away can participate! Invite them to be a "virtual walker" or to donate to your team.
Set your fundraising goals. If you plan to raise $500 as a team, set a timeline so you know how much money you need to raise each week as you head into June.
If you want tips on how to reach out to others who might donate to your team, let us know, and we are happy to help!
Make sure your team knows what it takes to complete a 5k (3.1 miles) walk. See our previous blog post on the subject!
Once you have collected all your funds, the names of the walkers on your team, and t-shirt sizes, you will be ready to attend Bank Night, which takes place before the Walk. It's where you can drop off funds and pick up Walk information and t-shirts for your team.
2. Choose a team name, and type it in the "Team Name" box (this is the only required step on this page). If you'd like to be affiliated with an existing company, the default bubble next to "Team Company" is already selected, so you can leave it checked. Select the company name from the pull-down menu. If you're creating a the first team for a company, click the second bubble down, and type in your company name. Next to "Team Division", choose your team type from "Friends and Family", "Corporate", "Academic", and "Law Enforcement". The final step on page one is to choose a fundraising goal (you can always raise it later!). Finally, click the next step box.
3. Now you should be on the "Select participation options" page. You can choose between Walker - Adult, Virtual Walker - Adult (both carry a $20 registration fee), Walker - Youth (for ages 5-21), or Virtual Walker - Youth (both carry a $15 registration fee). Ages 4 and under are free, and each individual registration includes a Walk Like MADD t-shirt. You also have the opportunity to make additional donations, decide whether you'd like your donation to be displayed publicly, and to enter your individual fundraising goal. Click the "Next Step" box.
4. Page 3 is to provide your contact information. If you have an existing login to the Walk Like MADD website, you can choose "Returning Walker" to login and import your contact information. If not, choose "New Walker", enter your information.
5. The following pages are waivers, billing information (only credit cards can be used for registration), and a confirmation of the entire transaction. Please let us know when you have questions or need assistance in reaching your goals! Good luck!
We're just amazed at the huge increase in donations from corporate sponsors, individual walkers, and teams. We're currently at $10,062! Our goal is $65,000, and we're already 15% there! Way to go everyone! With the way things are going, we want to take a quick moment to talk about donations. Fundraising is certainly intimidating. It's a hard time for everyone right now, so it's especially difficult to ask someone for a donation. However, we know what we're fighting for. We're working to prevent drunk driving, support the victims of this violent crime, and prevent underage drinking. Community support of all kinds is essential for our success in accomplishing our goals. As for the Walk the MADD event, the donation process is incredibly simple, as outlined below.
2. Click on the red "Donate Now" button on the right side of the page.
3. You have three options here. You can donate directly to a Walk participant by entering their first and last name into the search fields. You can click on the "Search for a team" option, and enter the team name. You can also donate directly by clicking the ". . .or give directly" link under the search boxes. Keep in mind that you don't need to enter a search term if you don't know it. You can leave the fields blank and click "Search", and a list of all participants will be generated.
4. From there, you'll have three pages to complete. The first page of the process is the gift information page, where you either select a pre-designated gift amount or enter any amount in the provided field and have the option to enter an employer name, a recognition name and a note.
The following two pages are for entering your financial information and previewing your gift.
It's a very simple process, and it's such a huge show of support for MADD and the Walk. Next week, we'll talk about team forming. Have a great weekend!
So, in the last post we talked about ways to stay active while staying inside. This week we're going to talk about general pre-walk fitness and nutrition preparation.
(The following is adapted from "How to Walk for Absolute Beginners", by Wendy Bumgardner, About.com guide.)
Before doing anything, do a quick medical evaluation. Contact your medical provider for a check-up or consultation before you begin your walking program if any of these apply:
Sedentary for a year or more.
You don't currently exercise and are over age 65.
You have been diagnosed with heart trouble.
High blood pressure.
You have chest pain, especially when exerting yourself.
You often feel faint or have severe dizzy spells
Other medical conditions.
While exercising, it's important to wear the right gear. The most important item of clothing you'll be wearing is a comfortable pair of shoes. Your shoes are your chief walking tool.
Fit: Your shoes must fit well, but leave enough room so your feet can expand while walking. Your walking shoes should be a size to a size and a half larger than your dress shoe.
Flex: Good walking shoes are flexible, as your foot rolls through each step. See if your shoe bends in the ball of the foot and if you can twist it from side to side. If it is stiff as a board, you need different shoes.
Flat: Walking shoes should be flat, with little difference in height between the heel and the ball of the foot.
A well-fit pair of running shoes is the best answer for most walkers. Many specialty walking shoes are too stiff and do not incorporate performance characteristics of today's running shoes to prevent overpronation (when feet roll inward too much).
Replace your shoes every 500 miles.
As for nutrition, making minor changes can make a huge difference.
(The following is adapted from Mehdi, StrongLifts.com.)
Eat breakfast. Start early with energy while setting the nutritional tone for the rest of the day.
Instead of eating three large meals per day, spread them out into five smaller meals (three main meals and two snacks). You'll begin to feel fuller faster, and you'll be setting a better eating rhythm. You're more likely to overeat if you wait longer between meals.
Include protein, fruits, and veggies as often in your meals as possible. Protein keeps you full longer than carbohydrates, and it builds and maintains muscle (See sources for protein by clicking here.) Also, eating whole vegetables and fruits isn't the only way to get the vitamins, minerals, and fiber you need. You can mix a fruit salad, a green salad, dried fruit, vegetable soup, and our personal favorite, V8 juice. Watch your servings, as always; moderation is the key to any nutrition plan. Beware: corn, carrots, and raisins are high in carbs.
If you're like us, you love carbohydrates (pasta, bread, potatoes, grain, etc). The best time to eat carbs is post-workout, and try to eat whole grains instead of white.
Water, water, water. While exercising, you'll be sweating and will steadily get dehydrated if you don't drink enough water. It's recommended to drink at least eight cups of water per day. A Brita water filter for your faucet might be a good investment; you'll have great-tasting, filtered water whenever you want it, without having to spring for bottled water. Just fill up a water bottle and away you go!
Keep sweets and soda at a minimum. Diet soda isn't innocent either; read the nutritional information. It's usually very high in sodium.
Depending on your personal fitness level, you may want to start walking for 10-15 minutes per day to build your endurance for the Walk. You'll be participating in a 5k (a little over 3 miles) walk, so you don't want to jump right into it on the day of without getting comfortable while exerting yourself. Walk Like MADD is a great way to jumpstart your fitness program. It keeps you healthy while participating in a cause you care about!
With winter in full force and the rain coming down in sheets, sometimes it's a little difficult to stay active. The walk is only about three and a half months away, so staying active is a good way to have safe and healthy walk experience. Don't worry; it doesn't have to be boring! There are tons of ways to keep moving in the warmth of your own living room.
(The following is adapted from "Top 10 Indoor Exercise Ideas for Winter" by Christopher Carter, Yahoo! Contributor Network)
1. Jumping Jacks are a nice way to warm up for a good workout. Break your jumping jacks down into sets of 10-20.
2. Start a basic home workout routine consisting of exercises like leg squats, push-ups, crunches, and leg raises. Do 3 sets of 10 repetitions. You can add additional exercises, reps or sets, as your exercise tolerance increases. You can even hold everyday cans of soup from the pantry while you do these to add resistance!
3. Exercise DVDs like Billy Blank's Tae Bo series can help give your body a total workout. The Tae Bo workout combines strength training, cardio, and kickboxing. You can purchase Tae Bo DVDs at Sports Authority or on websites like Amazon.com.
4.Give Pilates a try. You can buy a number of different pilates workout DVDs from Amazon.com.
5. Jogging in place is an easy thing to do throughout the day. Try jogging to the mailbox, or during the commercials of your favorite TV show!
6. Dance to the music! Dancing is great cardio exercise, and a great way to burn calories. Put your favorite tunes on, and dance the night (or day!) away. Click here for a good iTunes music list!
7. Play a Game. Do you have Nintendo Wii? Try WiiFit or WiiFit Plus. Do you have a Microsoft 360 Kinect? Try YourShape: Fitness Evolved, or even have fun with the Kinect Adventures game that was bundled with the system. You can even play a friendly game of Twister or tag with family and friends.
8. Walk your home stairs. If you have stairs in your home, walk them often. If you don't have stairs in your home, you can stay active by walking throughout your house. It may seem silly, but the more your body stays in motion, the easier it is to burn calories.
9. Clean up. Cleaning up your home involves a good deal of physical labor (sweeping, mopping, dusting, etc). If you want to add more "burn" to your cleaning, increase the speed of your movements.
10. Yoga is a great way to get in shape physically and spiritually. If you aren't familiar with Yoga, you may purchase books and DVD's from websites like Amazon.com.
As always, remember to stay hydrated! Put on a comfortable pair of shoes. Make sure the area you're working out in is clear of objects and any obstructions. Take a break if you feel tired or dizzy.