Basically the sensor transmits your walking or running information from the sensor to your iPod, keeping track of how far you have gone, how fast you are going, you can chose from a variety of workout styles, pick a power song from your iTunes music selection and more. If you have the iPod Touch, the Nike + iPod app is already installed and you can activate with two to three clicks – in other words, you don’t have to be a techy to make this work.

Nike now sells running shoes with a slot under the insole that fits the Nike + Ipod sensor perfectly, however, if you do not have Nike shoes (or don’t like them, like me), you can get a little case (I have the SwitchEasy Runaway one) for the sensor that clips onto your shoe laces.

When you get ready to go for your walk, clip the sensor to your laces (the closer to your toes the better), open the Nike + app on your iPod and touch Begin Workout. It is that easy.

Another benefit is the Nike Plus online community. You can create an account and sync your iPod to the Nike Plus site for even more benefits. You can find virtual walking or running partners and be part of a community which helps from the accountability and fun aspect!

And one last thing – the Nike + Ipod sensor is not expensive – you can get it for about $20 on Amazon.

This past week on the golf course I saw such a wide range of outfits on ladies of all shapes, levels of fitness and different ages (it was ladies day). While my first choice for golf is a skort and a polo shirt, there were ladies wearing capris, shorts, long sleeve shirts, sleeveless shirts and tee shirts.

Basically, it comes down to what works for you – especially if you are new to a sport/activity. You don’t have to shop at a specialty store just for sport specific items. Many of your favorite brands will carry comfortable and appropriate pieces for you to mix and match.

My favorite stores for activewear I can use for just about any activity I am doing include:

• Junonia Activewear for Women Size 14 & Up
• Torrid.com – Trendy Plus-size Women’s Fashion
• Women’s Apparel at Zappos.com

• Take a walk – better yet take your spouse, best friend, the kids, the dog or all of them with you
• Go to the driving range and hit off  a bucket of balls – or use your plastic practice ones (like I do) and hit them off in the backyard
• Play catch or kick the soccer ball
• Go for a hike
• Take a bike ride
• Play hopscotch or jump rope – just for some youth-like fun

You get the idea! Lace up those shoes and head outdoors. The fresh air will feel amazing.

Slideboards are a great way to activate a wide range of muscles in a unique and no-impact way. Traditionally you think of the lateral motion used by ice skaters and hockey players but as you can see in the video below, slideboards are great for doing regular lunges forward and back, side lunges and the lateral slides.

Slide board workouts are very efficient as they engage large muscle groups and your core at the same time – you can burn around 225 calories in a single 20 minute workout.

If you don’t want to actually get a full slide board system you can purchase Valslides and use them on regular carpeted surfaces as well as tile or linoleum. Valslides come in a travel bag making them perfect for workouts anywhere and when you are limited on space – even in your hotel room.

Both slide board training and its more portable option, the Valslide, are excellent tools for mixing up your workouts and developing long, lean muscles.

It is simple enough to do – put the resistance band around your ankles, squat as far as you can comfortably and take lateral steps to the right then come back stepping to the left. Depending on the amount of space you have, you can either take multiple steps one way and then the same number back, or if you have a small space to work in,  take one step right then one step left and repeat.

The crab walk with resistance bands targets the quads and the glutes. Its not hard to do, just challenging to do a lot of. For more free workout videos and exercise ideas, visit Workoutz.com. You can even make your own workout video for your iPod by downloading their mp3 ready exercise videos, too. Use our exclusive coupon code plus for 5% off any online order at Workoutz.com.