Even the most motivated of us can feel unmotivated at times. Sometimes even thinking about making positive changes seems too difficult. But it’s not hopeless: with some small steps, you can get started down the road to positive change.

Here are some ideas to help you get motivated:

Find inspiration. Inspiration can come from others who have achieved what you want to achieve, or who are currently doing it. Read blogs, books or magazines and seek out success stories. The Success Stories Forum here on the Walk With Walgreens website is a great place to find inspiration!
  
Share your goal. Make your goal specific and narrow it down to just a few words long (examples: “Exercise for 15 minutes every day" or, "Lose 5 pounds before the wedding next month"). Post it up on your wall or refrigerator, at home and at work. You want to have big reminders about your goal, to keep your focus and excitement going.
   
Commit publicly. Share your goal with friends & family. Post about your goals on Facebook or Twitter. Commit to giving progress updates to everyone every week or so.
 
Get support. It can be hard to accomplish some goals alone. Find your support network, either in the real world or online. Joining an online community like Walk With Walgreens can help tremendously. But don't stop there; consider joining a walking group to get motivated and active with others in your area with similar goals.
   
Stick with it. Whatever you do, don’t give up! Even if you aren’t feeling any motivation today, or this week, don’t give up. That motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road.
 
Squash negative thoughts; replace them with positive ones. Recognize negative self-talk. Spend a few days becoming aware of every negative thought. After a few days, try squashing those negative thoughts and replacing them with a positive thought. Replace, “This is too hard!” with, “I can do this!”.

How do you stay motivated?

Hi Everyone,

Have you heard about the group walking event that will be taking place in Los Angeles from May 18 through the 20? The Big Parade is a two-day walk through L.A. that will start and end in different parts of town, exploring famous landmarks and some hidden treasures along the way. When I ran the Los Angeles Marathon, the best part was seeing the city from the road in such a different way.  For more information, visit: http://www.bigparadela.com.

Have you ever participated in a group walking event?

I try to always have some fuel in me before I head out for a good walk. Sometimes I’ll have my morning oatmeal and others just some bell peppers, and then sometimes I’ll have a coffee before heading out for some extra energy.

What do you have before heading to a walk?

Steaming is a quick cooking method that doesn’t require any fat. It's a healthier way to cook vegetables over boiling because nutrients aren't lost into the water during the cooking process. All that's required is a metal or bamboo steamer basket that fits over a large pot, readily available wherever kitchen equipment is sold and usually rather inexpensive to purchase.

Steaming works well for all kinds of vegetables and makes for a deliciously fast meal that can be prepared with a minimum of work. Different vegetables require a different amount of time in the steamer... here is a general guide:

     2 minutes: Peas
     3 to 5 minutes: Asparagus, green beans, spinach
     5 to 8 minutes: Broccoli, sliced carrots, corn on the cob, cabbage wedges, zucchini
     10 minutes: Brussels sprouts, parsnips,
     15 to 20 minutes: Turnips, fingerling potatoes
     30 to 45 minutes: Beets, artichokes, pumpkin, russet potatoes, sweet potatoes

Rather than drying foods out in the microwave, keep re-heated foods moist by warming them up in a steamer instead. Rice, meat, fish and even prepared dishes such as lasagna will heat up nicely in just a few minutes using this method.

Do you ever use a steamer to cook or re-heat your food?

The word "superfood" gets used a lot these day, but what exactly does it mean? The Oxford English Dictionary defines a superfood as “a food considered especially nutritious or otherwise beneficial to health and well-being”. In other words, a superfood is one that provides a huge amount of nutritional benefits while having no known negative side effects. Basically, these are foods we all should be eating more of!

Some of the better known and more popular superfoods include:

Blueberries
Goji Berries
Quinoa
Amaranth
Sweet Potatoes    
Pomegranate    
Mangosteen
Mustard Greens
Swiss Chard
Turmeric
Kiwi    
Mushrooms    
Chia Seeds    
Flax seeds
Dark Chocolate    
Cacao

Do you include any of these superfoods in your diet?

Finding time to work out can be a challenge, especially for those who work full-time. Thanks to some great tips from the Mayo Clinic, we've put together a few suggestions to help you stay active and burning calories even if you are stuck in an office all day.

Take Advantage of Your Commute!
Consider walking or biking to work, if possible. If you take public transportation, can get off a couple stops early and walk the rest of the way. If you must drive, make the most of it by parking at the far end of the lot; a great way to get in a few extra steps. If your workplace has elevators, skip them in favor of taking the stairs.

Stand and Deliver!
Look for things you can do standing that you would normally do seated, like talking on the phone or even eating your lunch. If you email or instant message with others in your office, skip the computer and walk to their desk instead.

Make the Most of Breaks
Instead of lounging or snacking during your 15 minute breaks, take a brisk walk around the building or use the time to stretch your muscles.

Keep Your Equipment Handy
Resistance bands and small weights can easily be stored in your desk or cabinet. Keep them handy for stretching or lifting throughout the day. Do some arm curls or quick resistance stretches before a meeting or while on a call.

Make Friends!
Organize a lunchtime walking group. Not only is this a great way to get to know the people you work with, but the regular exercise and fresh air will keep everyone in a better mood and help reduce workplace stress.

Any physical activity counts, so look for ways to remain active at your job and you'll find that you'll burn more calories and feel better at the end of the day.

Do you have any tips for staying active while at work?

source: Mayo Clinic

Hi Everyone,

Mother’s Day is coming up this Sunday and I, for one, am looking forward to spending some quality time with my mom and my kids. Walking is a great activity to share with children; not only does it help them understand the importance of physical activity from an early age, but it’s also a great way to bond and connect. Celebrate the moms in your life and your kids this year by getting moving.

Who are you sharing your Mother’s Day with?

I like to switch up where I go walking. Different locations bring different scenery and experiences, which really helps me to stay motivated and keep from getting bored. In one week, I can go from walks in my local park, to trips around the block and then maybe even a climb up a mountain on the weekends.

What are some of your favorite locations for your walks?

While it's used as a grain, quinoa (pronounced key-new-ah) is actually a seed related to spinach, chard and beets. It is a valuable food source due to its high protein content, making it very popular among vegetarians and vegans. Being a complete protein, quinoa contains all the essential amino acids necessary for our nutritional needs, along with plenty of iron, calcium and fiber. It is also a great choice for weight loss, since it's a low calorie and low cholesterol source of healthy carbohydrates. Furthermore, quinoa is also gluten-free. 

Quinoa is very easy to prepare. First, rinse the quinoa thoroughly to remove its bitter coating. Then combine with 2 cups of water or broth per cup of uncooked quinoa. Bring to boil and reduce to simmer. Cook until the liquid is absorbed, about 15 minutes. Once you see the germ come out (it looks like a little tail), you'll know it's just about ready.

Suggestions for how to use quinoa:

• Add fruits, nuts, a sprinkle of cinnamon and a splash of maple syrup for a nice breakfast porridge.
• For a refreshing salad, mix cooled quinoa with black beans, pumpkin seeds, scallions, cilantro, and season to taste.
• Add to soups to boost the nutritional content and provide a heartier texture.
• Try quinoa instead of rice, potatoes or noodles with main courses.

Have you tried quinoa yet?