Take care of your body and the Earth today

Earth Day is the largest, most celebrated environmental event in the world.

Today, over 1 billion people in 170 countries will take action to improve our precious planet.

There are a number of things you can do to make a difference, but let's focus on two simple ways you can improve the environment and your health.

1. Stop buying plastic water bottles.

In our Slim Down fitness program we are encouraging all of our participants to stop bringing plastic water bottles to class, instead bring a refillable bottle.

A few weeks back my wife bought us both Contigo water bottles. I love mine.

They're BPA free and there's a cool clasp that allows you to hook it on to your back pack or belt. My favorite feature is the easy to use spout that works like a trigger.

My bottle holds 24 ounces of water, so it's easy for me to track my water intake.

Remember this little tip when it comes to drinking water: drink half of your body weight in ounces.

I currently weigh 170 pounds, so that's about 85 ounces of water. Or about 3.5 bottles of water.

2. Walk everywhere!

If there were an exercise hall of fame, walking would be my vote for the first inductee. The health benefits are endless, you don't need any fancy equipment and just about anyone can do it.

Here's one of my favorite walking routines called the HiLo. I named it this because of the back and forth change in walking pace. It can be done over your lunch hour or at a nearby park.

Time: 30 minutes

What you will need: Comfortable walking shoes or sneakers, watch, upbeat music (optional).

Walking form:

• Upper body - chest up, shoulders back and down, chin up.
  
• Stomach - keep your stomach tight while maintaining steady breathing.
  
• Arms - will remain at a 90 degree angle.
  
• Feet - when you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Routine:
You are going to alternate between a moderate and fast walking pace. To see results you must challenge yourself, so during the fast walking parts you should be breathing hard.

MP = moderate pace, FP = fast pace

• Warm for 3 minutes by walking at a normal walking pace.
  
• FP - 2 minutes. Really pump your arms.
  
• MP - 2 minutes. You will slow down, but keep the arms moving.
• FP - 3 minutes.
• MP - 3 minutes.
• FP - 4 minutes.
• MP - 4 minutes.
• FP - 3 minutes.
• MP - 3 minutes.
• Cool Down for 3 minutes by walking at a normal walking pace.
  

Variation: Pick 8-10 of your favorite upbeat songs. Make your last song a favorite low key, relaxing song for the cool down. Each time the song changes, change your pace. Alternate between fast pace and moderate pace with each song.

Up next, How to walk your belly away...