1.  Get good shoes.  Good shoes come from a specialty running shoe store – not a department or convenience store.  I always recommend running shoes even for the non-runner because they are built to absorb shock and often outlast regular athletic shoes.  
2. Incorporate exercise into your daily routine. Even small bouts of exercise can have a significant positive impact on your health. Here are some ideas: Get up a few minutes early and do some resistance exercises such as push ups and crunches. Incorporate a walk into your day. Use a pedometer with the goal of 10,000 steps per day. March in place while watching your favorite show or during the news. Turn on music and dance with your kids. Find active family activities, such as running/walking in the park or local high school track, a friendly game of softball or soccer and going to the gym as a family.

3. Simple substitutions. Americans’ on-the-go lifestyle often leads to eating foods that are convenient or from a drive-thru. Simple substitutions, such as fruits and vegetables in place of high fat and calorie foods can help you budget your calories wiser.

4. Drink water. Most people today are chronically dehydrated, slowing metabolism and contributing to weight gain. Eliminating the calories from sugar-laden sodas and juices can reduce your calorie consumption by hundreds of calories each day, which is very effective for weight management and muscle retention. Bottled water is inexpensive, portable and can easily be sipped on throughout the day without contributing to dental decay.

5. Consume more fruits and vegetables. Not only are fruits and vegetables packed with vitamins, minerals and antioxidants, they are low in calories. Men should be eating nine servings of fruits and vegetables per day, and women need to be getting seven servings. Consumption of various colors of fruits and vegetables daily helps to fight aging. To obtain a free copy of a helpful worksheet called “The Colorful Choices Challenge” call Lora Erickson, 801-299-1601 or email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

6. Enlist support. The majority of the population has found success with weight loss by not going at it alone, but by enlisting support. Support can come in many forms; such as walking regularly with a close friend, joining a local running club (www.sdroadrunners.com), signing on at a gym with a family member, hiring a personal trainer, following a program, or joining a local community class.

Click here to read more about Lora Erickson, the blonde runner.