Fitness & Wellness

Most recently updated July 7th, 2023

Below are all of our posts with info and tips to help you get fit, eat a healthy diet, and promote wellness in your life.

Week 5: Hikes and Days Are Getting Longer

LJFebruary 15, 2024

It's Training Week 4! Since this is an 8-week plan, and we're halfway through, should we be seeing some improvements? Well, that depends. What goals did you set? The fact is, you can't measure progress towards a goal if you have not yet defined it. You'll also never know when you're done! So if you haven't done it yet, let's set some goals. #hiketraining #setgoals #awesometraining

Week 4: Are We Awesome Yet? Let’s Set Some Goals

LJFebruary 7, 2024

If the weather is rainy, use it as an opportunity to test your gear! Don't let bad weather keep you from your workout! Find a way to get some exercise anyway, and I guarantee you'll feel better about everything when you're done!

Week 3: Time to Test Your Rain Gear!

LJJanuary 29, 2024

Even during a cold snap, try to seize the moment and take exercise outside. Dress for the weather and know when bad weather really is too bad for a workout. Bundle up, get outside, and make your workouts fun! #Idratherwalk #hiketrainingplan

Week 2: What to Do in a Cold Snap

LJJanuary 22, 2024

I started the Awesome hike training again this first Sunday, despite lingering illness, with a 30 minute Yoga/Pilates routine followed by a short 5.5mile hike in Umstead State Park. My New Year's resolution goals are on track, with more training every day. #resolutions #hiketraining

Week 1: Fun with Pilates and Rain?

LJJanuary 14, 2024

The Awesome Hike Training, Season 4

LJJanuary 5, 2024

You're a grownup now and think you've got a handle on your asthma and allergies, when you suddenly react to something unexpected. .How can that be? What happened? The truth is that allergies and asthma, including what your triggers are, can change over time and strike without warning. Read about my nearly deadly surprise reaction, and what you cna do about yours. #Idrtherwalk #Allergies #ActiveAsthmatics

How Your Asthma and Allergies Change Over Time

LJApril 18, 2023

Week 9 Training is a bonus! Why? Because I don't feel like we're done yet. In Week 8, I was trying to work in more vertical-gain training. The uphill hiking nearby is limited, so I took a daytrip to Hanging Rock State Park to hike some real hills! Read about how I did here. .#Idratherwalk #HikeTrainingPlan #GetInShape

Week 9: It’s Not Over Yet

LJMarch 12, 2023

Training Week 8 started with some yoga and a session on my vertical climber. Most of the hikes this week had some vertical gain, and we're going to just keep looking up! The planned 8-week training is over, but I'll be doing more training posts until my bucket list trip! See you next time...

Week 8: Things Are Looking Up

LJMarch 6, 2023

Training Week 7 began with a quick kickboxing and upper body weights session before loading the car and heading for the beach! Wile I was there, I had 2 long beach hikes, and made up for it with some extra pack weight on hikes after I got home. Read about how I worked a beach trip into my training - you can do it too!

Week 7: It’s the Week 7 Stretch!

LJFebruary 28, 2023

Week 6: Are We There Yet?

LJFebruary 21, 2023

Training Week 5 started with another nice day, but I decided to give my hiking boots a break and do kickboxing and upper body weights in my home gym. The rest of the week was pretty rainy, so I had to get creative with m workouts. The weather can have a big impact on your workout plans - so even though the forecast is wrong A LOT, always check it out before you get on the trail :-)

Week 5: Sun, Rain and a Legacy of Daffodils

LJFebruary 12, 2023

Week 4 started with a hike in Umstead State Park, and several more throughout the week. We broke it up with a greenway hike at the NCMA Park, and a couple of gym days due to the rainy muddy weather. But this week marks the halfway point of our "8 Weeks to Awesome" training and we should be proud! That means we've got 4 weeks left to do, though, so let's keep it going!

Week 4: Don’t Get Stuck in the Middle (So Much Mud!)

LJFebruary 5, 2023

Week 3: What is your “Why”? And don’t panic!

LJJanuary 29, 2023

Try to seize the moment and take it outside whenever the weather is good! Don't get bogged down in following an exercise program that you don't like. The right workout is one that you will do - so be ready to get outside and make your workouts fun!

Week 2: Make Time for Fitness AND Fun

LJJanuary 22, 2023

I started the Awesome hike training again this past Monday, with some yoga followed by a Dam hike (that's a moderate-paced 7-miler to the Dam and back). My New Year's resolution goals are on track, with more training every day. #resolutions #hiketraining

Week 1: Resolutions and Hope for the Future

LJJanuary 16, 2023

Now that 2023 is designated "The Year of the Trail" in North Carolina, the trails will likely be more popular than ever, especially the easy ones. All the more reason to join my 8 week hike training plan! It includes several hikes per week - and I'll post them on my Meetup, so you can hike with me! And of course weight training and cardio each week, with stretching every day. Come train with us! #Idratherwalk #HikeTrainingPlan #GetInShape

The Awesome Year of the Trail

LJJanuary 8, 2023

Week 9 Training is a bonus! In an effort to do something fun, use some expiring hotel points - and still avoid hurting myself - I went down the Coast to Myrtle Beach for a few days. In Winter, it's less crowded and you can walk the beach for miles without suffering heat stroke. I also stopped to find the Kindred Spirit Mailbox along the way. #Idratherwalk #HikeTrainingPlan #GetInShape

Week 9: Bonus! (A.K.A. Training Never Stops)

LJMarch 5, 2022

Training Week 8 started with some long yoga flow, and an exploratory hike in Duke Forest, along with some Infrared Sauna and Chromatherapy sessions, and a visit with a physical therapist. The planned 8-week training is over, but I'm adding on a Bonus Week! See you next time...

Week 8: Don’t Be a Lame Duck!

LJFebruary 25, 2022

Training Week 7 began with our first bike ride of the season on the American Tobacco Trail, not too shabby at 25 miles. A shorter strength training hike, a long MST hike, an ankle injury and the discovery of Infrared sauna technology all added to this week's Awesome training.

Week 7: But Wait – There’s More!

LJFebruary 19, 2022

Week 6 training was a LOT of hiking on different local sections of the MST. We took advantage of the gorgeous Spring-like weather to hike 51 miles this week, but still worked in a couple of treadmill and kickboxing workouts. Okay, at this point my legs hurt, but we've only got a couple of weeks left. Don't stop now!!

Week 6: Don’t Stop Now!

LJFebruary 12, 2022

Training Week 5 started with another snowy, icy Saturday morning - so it was treadmill training for me! The forecast was for snow and rain most of the week, but I still got in 6 hikes - 2 on the same day! The weather can have a big impact on your workout plans - so even though the forecast is wrong A LOT, always check it out before you get on the trail :-)

Week 5: Ice and Rain

LJFebruary 4, 2022

Asthma affects your mental health as well as your physical well-being, but I've never written before about how chronic asthma makes you feel. There are a couple of aspects to how chronic illness impacts you: It affects both your emotions and how you feel physically. I'll share my experience - and of course, the latest research - here, in hopes it might help you or someone you care for! #Idratherwalk #Wellness #ActiveAsthmatics

Asthma’s Effects on Mental Health

LJFebruary 3, 2022

Week 4: The Glass is Half Full

LJJanuary 28, 2022

If the weather is crap or you're feeling anti-social, short on time, or even just grumpy, don't let it keep you from your workout! Find a way to get some exercise anyway, and I guarantee you'll feel better about everything when you're done!

Week 3: Well, it IS winter…

LJJanuary 22, 2022

Try to seize the moment and take it outside whenever the weather is good! Don't get bogged down in following an exercise program that you don't like. The right workout is one that you will do - so be ready to get outside and make your workouts fun!

Week 2: Make Your Steps Count

LJJanuary 14, 2022

I started my Hike Training on my birthday week, with a moderate 5-mile hike, which was pretty flat and with just a little extra weight in my pack. And no cake. In other words just another day for me :-) But when you're training, it's good to set an official starting baseline - and also an end time and goal - so you know when you're done!

Week 1: Training Went … Meh

LJJanuary 9, 2022

Along with my hiking training plan, I've also been trying to clean up my diet. Specifically, now that the socially condoned Holiday eating extravagance is behind us, I'm working on getting back to my normal (pretty healthy) eating habits before Super Bowl Sunday. And no more cheese! #Idratherwalk #HikeTrainingPlan #GetInShape

Return to the Road to Awesome….

LJJanuary 5, 2022

I'm starting an 8 week hike training plan this week. I don't believe in New Year's Resolutions, but I do believe in setting goals. That's where my hike training program "8 Weeks to Awesome (Again)" comes in. Read on to learn how to build your own unique hike training plan!

8 Weeks to Awesome (Again) – Hike Training Plan

LJDecember 31, 2021

Beliveau Farm and Winery is located in the Catawba Valley of Virginia's Blue Ridge Mountains, just 12mi from Blacksburg. The scenic property is home to Beliveau Farm Winery, Beliveau Farm Brewery, and The Manor House Bed and Breakfast - and is close to great Appalachian Trail hikes! Here's what you need to know. #Idratherwalk #GetOutdoors

Take a Hike Break at Beliveau Farm and Winery

LJDecember 8, 2021

If you or your children are asthmatic, you've probably spent a lot of time looking for the best medicine for your asthma. I'll tell you about the best asthma medicines available now, and the asthma medicines I've used that helped my chronic asthma. #Idratherwalk #ActiveAsthmatics #BestAsthmaMedicine

What’s the Best Medicine for Your Asthma?

LJJune 12, 2021

Forest bathing, or shinrin-yoku, is a Japanese form of healing therapy. Forest bathing can be described as taking a leisurely walk through the forest for physical, mental, emotional, and spiritual benefits. You can take a walk with a guide, or you can do it on your own at home or in a park. Read to learn more! #Idratherwalk #Wellness

Forest Bathing – Walk to Improve Your Wellness

LJApril 25, 2021

On the Comeback Trail – Training After An Injury

LJDecember 2, 2020

Foot and leg cramps can vary from just being a nuisance to being a painful and crippling experience. By finding the triggers for your cramps, and making some simple lifestyle changes, you can minimize the occurrence of foot and leg cramps and sleep undisturbed. Learn more here. #Idratherwalk #LegCramps #Wellness

Get Rid of Painful Foot and Leg Cramps

LJOctober 23, 2020

Schenck Memorial Forest is home to a hike that I call the Zombie Tunnels Trail. Just in time for Halloween, here is a turn-by-turn route description so you can take this somewhat spooky hike yourself! The hike is a combination of the Loblolly Trail in Umstead state Park, the Schenck Loblolly Trail, and Richlands Creek Greenway. It's not a technically difficult hike, but at 11ish miles for the full route, it's a pretty good distance. #Idratherwalk #HalloweenHike #HikingRaleigh

Hike to the Zombie Tunnels! – Schenck Forest’s Richland Creek Trail

LJOctober 10, 2020

Asthmatics have been classified as "high risk" since the beginning of the COVID-19 pandemic, and that was a reasonable assumption. Now, after months of studying this new disease, medical and infectious disease experts have been able to create a more exact picture of the risk to asthmatics. I'm here to tell you, I've done the research, and at this point it looks like asthmatics are just like everyone else :-) #Idrtherwalk #Breathe #ActiveAsthmatics

Asthma and COVID-19: Are You at Higher Risk?

LJJuly 23, 2020

White Oak Lavender Farm & The Purple WOLF Vineyard is a family owned farm located in the beautiful Shenandoah Valley of Virginia. A visit to White Oak Lavender Farm was a perfect break from all of the sweaty hiking I was doing in nearby Shenendoah ational Park. The Farm offers wine tastings, farm tours, lectures, classes, a farm petting area and a lovely lavender gift shop all in a historic setting.They were also only a 20 minute scenic drive from my lodgings near Shenandoah National Park. Here's what you need to know for your visit!

Take a Walking Tour at White Oak Lavender Farm

LJJuly 5, 2020

Week 6 of the ReFit Training was another hot week, so I started with a lot of indoor training, but went back into the woods on foot and another long bike ride at the end of the week. I hadmy checkup and met most of my goals, but I'll keep on training for the next adventure. You could join us! #Idratherwalk #GetOutside

ReFit Week 6: It’s Never Over

LJJune 17, 2020

Week 5 of the ReFit Training was a hot week, with a lot of indoor training and another out of town trip - this time to Hanging Rock State Park. With only 1 more week to go, it's time to fine tune our diet and training. You could join us! #Idratherwalk #GetOutside

ReFit Week 5: The Home Stretch

LJJune 10, 2020

Week 4 of the ReFit Training was a different kind of week, with Memorial Day at the start. It also included a midweek escape to hike at the beach, and an accidental "underwater" hike. With 2 more weeks to go, who knows what we'll do next? You could join us :-) #Idratherwalk #GetOutside

ReFit Week 4: Making It Interesting

LJJune 4, 2020

How To Stay Healthy Working from Home

LJMay 29, 2020

This was Week 3 of the ReFit Traiing plan, so we're halfway through! The persistent rain through the majority of the work week kept me indoors more than I like, but we were still able to get in a great long hike in Umstead State Park with a larger allowed group size of < 25 people under our Phase 2 reopinging in NC. Maybe you'd like to join us next time? #Idratherwalk #GetBackinShape

ReFit Week 3: How Are We Doing?

LJMay 26, 2020

This week, the recent change to government restrictions on group gatherings meant I was able to lead a group hike (of

ReFit Week 2: Into the Woods

LJMay 19, 2020

ReFit Week 1: Here We Go Again

LJMay 13, 2020

It's time to get back in shape after being stuck at home for months due to COVID-19. The restrictions included closing gyms and parks, and limited outdoor exercise to only once per day. Stay at home orders have had a negative effect on many active people's fitness level. With the easing of restrictions, I'm starting a 6-Week Re-Fit Training Plan to regain what I've lost. You can do it too! #Idratherwalk #GetInShape #FitnessTraining

Get Back in Shape with a 6-Week Training Plan

LJMay 8, 2020

We have miles and miles of local greenways available near where I live in North Carolina. Greenways are a great off-road resource for healthy outdoor family activities like bike rides, hikes and walks. Learn details of the Black Creek, White Oak Creek, Crabtree Creek, Reedy Creek and American Tobacco Trail greenways - and have fun exploring them all! #Idratherwalk #GetKidsOutside #Hike

Hike and Bike Your Local Greenways

LJApril 30, 2020

Houseplants anHouseplants have health benefits and improve your mental and physical well-being in a host of ways you've probably never thought about. Plants can help clean the air inside your home, boost creativity, enhance your mood and create a soothing and cheerful living space. Learn how you can order plants online to pot your own houseplants or create your own indoor garden! #Idratherwalk #Wellness #CleanAir

Clean Your Indoor Air With Houseplants for National Indoor Plant Week!

LJApril 21, 2020

Humans have a long history of using sunlight therapy - called "heliotherapy" today - that dates back to the ancient Greeks. If you're stuck at home, take advantage of your outdoor space - even if it's small - to sit in the sun for a few minutes each day. Better yet (if you have room) do some yoga, jump rope, or even put your stationary bike or weight rack out there...Here are some ways you can harness the power of the sun to maintain and even improve your own health - even if you can't go outdoors right now! #Idratherwalk #Wellness

Harness the Health Benefits of Sunshine

LJMarch 30, 2020

Outdoor Activity Ideas for Homeschool Kids

LJMarch 22, 2020

Training Week 8 started with a wonderful hike in Umstead State Park - with 6mile and 10 mile options. For this week's shorter Strength Building hike, I returned to Bond Park, with an added 20lbs in my pack. This week's training included these two hikes along with kick-boxing a few times, treadmill runs (on rainy days), shorter walks and a gym trip or two. The planned training over, so now it's just maintenance until the event. It's time to relax, trust in your excellent training work and your body will know what to do!! See you next time...

Week 8: Our Last Chance!

LJFebruary 29, 2020

Week 7: More More More!

LJFebruary 22, 2020

A stroller-friendly trial in Umstead State Park

Week 6: Longer and Stronger

LJFebruary 15, 2020

Training Week 5 started with another 8.5 mile morning hike combining the Company Mill and Sycamore trails in Umstead State Park. The second hike was around the lake on paved greenways and natural trails in Lake Crabtree County Park. As an extra bonus this week I took advantage of the Spring-like weather to get out on my bike. The weather can have a big impact on your workout plans - both by allowing more options or creating obstacles on the trail. :-)

Week 5: More is Better – Sometimes

LJFebruary 9, 2020

Week 4: We’re Halfway There

LJFebruary 2, 2020

If you're feeling anti-social, short on time, bloated, or even just grumpy, don't let it keep you from your workout! Find a way to get some exercise anyway, and I guarantee you'll feel better about everything when you're done. You also won't have the added guilt or feelings of failure from not sticking to your plan.

Week 3: Training a Level Up

LJJanuary 25, 2020

Along with my hiking training plan, I've also been trying to clean up my diet. Specifically, now that the socially condoned Holiday eating extravagance is behind us, I'm working on getting back to my normal (pretty healthy) eating habits before Super Bowl Sunday. And no more cheese!

The Road to Awesome So Far….

LJJanuary 22, 2020

Cross-training helps keep you from getting bored, and also keeps you from working the same muscles every day while neglecting others. This will improve your overall strength and help avoid injury, too. Try to seize the moment and take it outside whenever the weather is good! The right workout is one that you will do - so be ready to make your workouts fun!

Week 2: Training Gets Real

LJJanuary 18, 2020

I started my Hike Training on my birthday, with a moderate 6-mile hike, which was pretty flat and with no extra weight in my pack. And no cake. In other words just another day for me :-) But when you're training, it's good to set an official starting baseline - and also an end time and goal - so you know when you're done!

Week 1: Training Went Pretty Well

LJJanuary 11, 2020

I'm starting an 8 week hiking training plan this week. I don't believe in New Year's Resolutions, but I do believe in setting goals.This year, my goals were pretty easy to define - I've planned a hiking trip to New Zealand for early Spring. So, my goal is to be strong enough to do all the hikes without any struggle. That's where my training program "8 Weeks to Awesome" - or Auckland, to be specific - comes in. Maybe you'd like to train along with me? I'll show you how!

8 Weeks to Awesome – Hiking Training Plan

LJJanuary 5, 2020

Everyone loves to decorate and make their home feel festive for the winter holidays. Unfortunately, it's almost impossible to clean under or around those decorations until you take them down after New Year's Eve. The key to avoiding hosting allergens (along with your guests) is to prep your home well in advance of your first holiday event, and choose your decorations carefully. Here are some decorating tips to show you how!

How to Decorate for An Allergy-Free Holiday Season

LJNovember 18, 2019

Asthma treatment with vitamins and supplements could reduce your asthma symptoms or prevent an attack altogether! I've had asthma my whole life, so I've had a lot of time to do the research. I'll tell you what works and doesn't work for me, and why. Maybe you'll find a new way to fight your own asthma!

Fight Asthma with Vitamins and Supplements

LJOctober 2, 2019

As a hiker, you can't overestimate the value of wearing the best hiking boots you can to have an enjoyable hike and avoid possible injury. But there are other things you can do to keep your feet happy beyond simply wearing good boots! These are some of my favorite tips to avoid or eliminate foot pain and keep your feet happy, healthy and ready for any adventure!

Foot Care for Hikers – From Blisters to Boots

LJJuly 17, 2019

Divine Llama Vineyards is famous for its wine and for the Llama Treks they host together with their neighbor, the Four Ladies & Me Farm. It's a great outdoor activity for kids and adults, too! Llamas walk with you on 2.5 miles of winding creekside hiking trails at their farm. You can bring a picnic and even have a wine tasting when you're done! Even if you don't take a trek, guests re encouraged to walk the farm and meet the animals.

Go Llama Trekking at Divine Llama Vineyards

LJJuly 3, 2019

The Lake Pine Trail is a 2 mile paved loop that circles 50-acre Lake Pine in Apex Community Park, located near the dividing line between the towns of Cary and Apex, North Carolina. Lake Pine is a great trail for running or walking, is smooth and wide enough to use your stroller or baby jogger, too - and is good for all skill levels. The trail runs between the lake and other natural areas, so even though you're in the middle of town, there's a good chance to see wildlife.

Run and Hike the Lake Pine Trail – Even if You Have Asthma!

LJApril 30, 2019

Each Spring, we feel the need to improve our weight and fitness before we can stride out confidently in the sunshine. Fortunately, it's pretty easy to lose weight hiking and get more fit at the same time! I've made an 8 week training plan to get ready for Summer.

Lose Weight and Get Fit for Epic Hikes – Easy Training Plan

LJApril 1, 2019

Sometimes it's hard to tell if March Madness is about pine pollen or basketball! If you have allergic asthma symptoms throughout the year (like I do), or even seasonal allergies and asthma, you can't do much about what's floating around in the air outside. What you can do is take steps to control allergens inside your home, so you can breathe and rest easier year round. Here are some tips to help you keep your indoor air allergen-free!

10 Tips to Control Indoor Allergens – and Stop the Madness!

LJMarch 19, 2019

One very simple thing you can do for your child’s health is to make sure they spend plenty of time playing outside. The JC Raulston Arboretum is full of inexpensive fun outdoor activities for toddlers. Older kids will like it, too.

Get Outdoors with Your Toddler at JC Raulston Arboretum

LJJanuary 27, 2019

I'm sharing my anti-asthma diet with you! I hope it helps. My earliest memory is of being inside an oxygen tent when I was a toddler. I'm in my 50's now. Through years of research and trial and error, I've created a diet that helps me breathe easier.

Eat to Breathe Easier – What is the Best Food for Asthma?

LJJanuary 18, 2019

The M&M Alpaca Farm is a great place for family photos, or a kids outdoor activity. They can feed some alpacas and have a picnic, or take a fiber class in the studio. It's even a good place to get started on shopping for your Christmas list. I had a great visit - here's how you can get your own tour!

Outdoor Activities for Kids at M&M Alpaca Farm!

LJDecember 17, 2018

There's a thing now called "Green Exercise". I've been quietly exercising outdoors for years, and meanwhile Green Exercise has become a big thing. Experts have done studies comparing identical activities done indoors and outdoors. The research results are very interesting - and actually validate what I've experienced in my own health journey.

Green Exercise – Workout in Nature to Look and Feel Better

LJOctober 11, 2018

Kid friendly and dog friendly, you can see why Bond Park is a favorite place to go for Cary locals, and not-so-locals. Bond Park provides a natural setting that's not as untouched as the nearby Umstead Park, but the park design still highlights natural beauty over man-made additions.

Walk or Run on Stroller-Friendly Routes in Bond Park

LJSeptember 25, 2018

Hiking for Beer – A 5-Step Calorie Counting Plan

LJSeptember 10, 2018

Sunset over Lake Crabtree, viewed from the Black creek Greenway

Umstead State Park: Combining Trails for Longer Hikes

LJAugust 30, 2018

Easy Guidelines for Hiking to Lose Weight!

LJAugust 16, 2018

Are you training for your active retirement bucket list? If not, you should be! Sadly, when they finally have the time and freedom, some retirees no longer have the physical ability to pursue their bucket list dreams. This does NOT have to happen to you! Get a workout plan and other activity ideas that will keep you out and about in your active retirement.

How to Get Fit for Active Retirement – Your Bucket List Training Plan

LJMarch 6, 2018

Everyone should do some research before trying a new physical activity - and prepping for a hike is no different. For asthmatics, failing to prepare properly for a hike can have results ranging from mildly unpleasant to catastrophic.

Hiking With Asthma! A 3-Step Plan for Success

LJJanuary 24, 2018

Hiking with other people doesn't require the same level of interaction or cooperation as other group exercise. On most hikes, people string out along the trail according to their pace and only re-group at break points. This makes group hiking uniquely appealing to people who only want minimal interaction with other people.

Why Hiking is the Best Exercise for Non-Conformists and Introverts

LJJanuary 9, 2018

Hiking is the perfect exercise for ultra-busy people. Unlike the local softball league, you don't need to hang around waiting for the rest of the team to show up to get started - you just go when and where you want at your own pace for whatever time you have available. Here are some ideas about how to squeeze in some hiking time!

Simple Ways to Start Hiking – With Kids or On Your Own

LJJanuary 4, 2018

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