Day 31 Are you ready for 2012?

Day 31   Happy New Year!! 
Actually this picture was from last year ... tonight we are having a fairly quiet night at home. 
This morning's walk was great ... a little wet and slippery but great. One of our biggest blessings is the wonderful community of walkers that we have connected with.  May we share many more walks in 2012!
If you don't have a walking friend or partner ... make sure that you find one or even more because it really helps to get you out the door. If you live in Waterloo Region come and join us on Tuesdays and Saturdays. www.walkonstrong.com for more details.
New Year's day brings the Running Room Resolution Walk ( some people run) at AR Kaufman YMCA in Kitchener. So tomorrow it will be a great way to make sure 2012 starts of with a walk30!
Take care and all the best wishes for a healthy, happy new year!
Walk On Strong into 2012!
Sue

Day 30 Walk30 begins again January 1 ... Join Us!

Winter seems to be here just in time for 2012

Day 30 is back again and it will soon time to make a new promise to ourselves for 2012 ... There are three ways to choose from to challenge yourself in the new year!

1. If you don't have a daily walking habit you are missing out on a number of health benefits but you can begin by committing to getting out the door for 10 minutes a day for 30 days. Getting out the door is the first and most difficult step in creating a habit of fitness if you can get out the door you can do almost anything.
OR
2. Think about joining the walk30 challenge on Sunday ... that's thirty minutes a day for 30 days ... a Half Marathon a Week!
OR
3. If you have been walking30 for a while now and feel you want to make a bigger commitment a walk60 challenge will have you walking a Marathon a Week and you will be well on your way to walking 2012 K in 2012. Walking coach Lee Scott is suggesting that we walk 2012 in 2012 ... and I think that we can do it!
Walk on Strong! 
Sue
Let me know what you decide to do!  at walkonstrong@gmail.com

Day 29 Another AWESOME video that will get you out there walking!

Day 29  23 and 1/2 Hours ... Never waste time wondering if it is a good idea to walk30 ... never.   Check this out!!

It just gets better ... this video by Doctor Mike Evans is another incredible boost to your reasons for getting out the door.  I don't know who is drawing for him but they are very talented and have a sense of humour ... in a very good way!
I will be heading out for my inspired walk30 this afternoon ... and feeling GOOD about it!
Walk On Strong!
Sue

Day 28 Indoor walk30?

         Sometimes it isn't a bad idea to follow ... especially on a walk30! down by the Grand River!

Day 28 an energetic indoor walk30
Today was a lazy day ... something about this week is making me feel as if I am on holiday which is actually a good feeling!
I decided to get my yoga mat out and throw in a video ... I have quite a collection of fitness equipment and videos that have been gathering dust in our home for the past while.  My first excuse for not getting at the strength training and flexibility routines like yoga might be that I have been so dedicated to my walk30 challenge but I am thinking that it is time to add some variety to my routine. 
After a short yoga session I got out my hula hoop and I even did a little hip hop abs. Talk about variety.
As I was looking through my fitness library I found a DVD for walking at home ... it got me thinking that it is always a good idea to have some kind of alternative to my outdoor walk just in case of emergency.  I popped it in and started walking and 30 minutes later I had worked up quite a sweat!
I  really believe that the best walk is out the door but if for some reason you can't get out there ... you can always walk30 around the house ... it's better than sitting on the couch!
Walk on Strong,
Sue

Day 27 Reasons to walk 30 everyday ... a lot of reasons!

Day 27 ( or day 57 since Nov. 1st) 
Wow!  I just found the Every Body Walk website through the most amazing video I have seen in a very long time. This is George Halvorson the chairman and CEO of the Kaiser Institute in Washington DC. He is speaking of the countless benefits of walking just 30 minutes a day.
I would suggest that you watch it more than once because there is just so much information packed into a short period of time. 
I have always felt that you really can't do better than getting out and walking for 30 minutes a day but if you ever doubted that it is a powerful practice you won't after you see this video.
I am heading out the door with Dave in a few minutes to walk30 (or so) with the Walk On Strong group in Waterloo and I have to say that I feel even more motivated.

Watch this video and then go out there for a walk30!
Walk on Strong!
Sue

Day 26 Boxing Day Walk30

Lots of boxes under this tree ... Happy Boxing Day!

Day 26 Boxing Day Walk30
Today we actually walked gifts over to a friend's house for our Walk30!  As you know my favorite kind of walk is a destination walk ... it just feels purposeful.
As we were walking home I was thinking that boxing day is typically a day that I start thinking that I have been eating too much sugar and having just out of control portions ... and on and on ... blah, blah blah. You have heard it all a thousand times I am sure.  It is a time for looking at our lives and assessing. This year is no different accept that I have been walking30 for almost 2 months straight. It really feels that I have this daily habit established and that is something to celebrate!
 If you are feeling that you need some new directions ... join me for a commitment to a half marathon a week (walk30), a marathon a week, 2012 K in 2012 or just getting out the door for 10 minutes every day ... if we simply recommit to a goal ... whatever it is ... we will be more fit both physically and mentally in 2012.  We will also feel that we are a little more in control of our lives and that is a good feeling to have. 
Join me in a walk30 tomorrow and think about what you want to start or continue in the new year.  You have a few days so get ready to make a difference for yourself.  Let's do it!
Walk on Strong,
Sue

Day 25 in December means a Christmas Walk30

Heading off on our walk30 today ... not a speck of snow ... even a bit of green

Day 25 in December means a Christmas Walk30
Do you remember how we used to long for this day when we were kids? ... it just seemed as though the big day would never come and you could hardly sleep for the excitement.  
When we were kids we would sneak out of bed and go down to the family room and sit in front of the lit Christmas tree and just take in the mountain of gifts ... there were 8 children in our family ... there were literally mountains of gifts.  It was a site to behold and just the best day of the year.
On our walk30 along the Grand River today Dave and I were talking about how fast time seems to fly along as we get older ... now we are saying "How did Christmas come along so fast this year? .... what happened to December?".
There is a lesson in here for us somewhere ... possibly if we just become more childlike in our approach to life and feel the excitement of every day ... especially days like Christmas ... maybe time will slow down for us a little.
We can always hope.
Walk on Strong! 
...and Merry Christmas too!
Sue

Day 24 Christmas eve ... magical

Merry Christmas to all!!

Day 24 
It was a glorious day ... 13K walk(30 and more) in the morning followed by breakfast in great company!
Hoping that everyone has a wonderful Christmas and that you get a chance to wander outside for a walk30!
Walk on Strong!
Sue

Day 23 Walk30 Cold weather advice... brrrrr!

My friend Elaine is doing a photo journal walk30 for Christmas 
... this inspired me to take my camera shopping!

Day 23 
We finally had a dusting of snow, some ice and it was cold today!   I can't believe what a difference a day makes.   We were busy keeping up with wrapping and shopping in the morning and with just a few more gifts to finish off the list I decided to walk to the mall at about 3 p.m..    I set off thinking about the nice warm walk I had yesterday but I wasn't really ready for the cold wind blowing in my face.  The sun was out but the temperature was below zero and with the wind it was definitely uncomfortable.
It takes a few really chilly days to get used to the colder weather.  I made sure that I had on a good warm hat but I wore my thin gloves and regretted it after a short while on the road. Having thick gloves or heavy mitts is what is needed on days like today.  When the wind is blowing it seems a great deal colder so it is also important to wear something that will cover your face when the wind is against you.  Wearing a shell that will break the wind is helpful too.
If it is possible you should start your walk into the wind and try to work it so that you have the wind at your back when you are heading home.
Make sure that you are wearing lots of layers because once you warm up you can always shed a layer while you are moving along then when you slow down you will need to add those layers back especially if you have built up a sweat.
When the temperature dips down it is more difficult to know exactly what is needed to stay warm but not to be over dressed. I usually just walk outside and if I am warm on my doorstep then it is possible that I am over dressed for an energetic walk. 
Once we get used to the weather ... it usually changes ... that is the walk30 life for you!
Cheers to all and if you feel like a walk please join us tomorrow at either 8 a.m. for a 14 K or at 9 a.m. for 6K ... meeting at the Waterloo Public Square.
Walk On Strong!
Sue

Day 22 - 2012 K in 2012 ... Time to set goals for a new year

Walk a Marathon a Week in the New Year?   We can do it!

Day 22 (or Day52)
If you have been walking 30 and it is going well and you want to kick it up a notch in the New Year you might want to consider .... drum roll ... A Marathon a Week!  That would be a walk60 or a walk30 most days and a few longer walks to get the numbers up to 42K per week. 
 A wonderful power walking coach ... Lee Scott of WOW Power Walking is challenging us to walk 2012 in 2012 that is 2012 kilometers in the year 2012!  If you walk a marathon a week 42 K you will easily meet a surpass 2012 Kilometers (2184 K to be exact).  
Check out www.wowpowerwalking.com. to learn more about Lee.

Let's set some amazing goals for the New Year!
If you are just thinking of starting  a walking habit then walking30 may be for you. Whatever you decide to do having goals will make a difference in your ability to stick to that walking habit. The count down to the New Year has begun ... come and join the challenge!


My walk30 was a breeze today ... the weather was just balmy and it felt like spring ... the only problem is that I think it would be great to have a little of the white stuff for the 25th ... you never know?? 
Walk On Strong! and ...
Become a friend of walk30 on Facebook at: www.facebook.com/walk30
Sue

Day 21 Family Christmas

Last night's walk30 in the park!

Day 21 ( or 51) Today was a day of preparation for our Lewis Family Christmas ... getting all the gifts wrapped, making food and getting it all packed into the van made for a very busy day ... no time for a walk 30.   Off to Burlington where we were served an AMAZING  dinner that was cooked by our nephew! Good food, good company and cheer ... what more can you ask for. 

We arrived home just after 10:30 p.m. and off I went for my walk30 ... I don't recommend leaving your walk that late but it felt good to set out knowing that I would feel better for it.   After a big meal there is something about having a stroll that seems to sort out your digestion ... I will have to Google 'walking and digestion' tommorow to see if there is research to support that theory ... in the meantime ... off to bed!
Walk On Strong Everyone!
Sue

Day 20 Walk on Strong in the park ...

Day 20 is a regular walk on strong day so I know I will get a walk30 in on Tuesdays for sure.  We all met at the Public Square tonight and headed out in two groups.  One group went around Waterloo Park (three times!) and enjoyed the lights and the other group booted up the trail past Columbia and back through the Waterloo Park to meet us at the Duke of Wellington for a little Christmas celebration!
Here's to a great walk30 and a wonderful group of people to walk with here in Waterloo Region ... we are blessed!
Walk On Strong!
Sue

Day 19 Walk30 Photo journey in Owen Sound

Along the Bruce Trail ... just so amazing... I love that little touch of red!

Day 19 ... I got an email from my friend Elaine today and she said "Started a 7 days before Christmas photo shoot on my 
walk 30. "  How cool is that!  First of all it feels great to know someone out there is walking30 with me ... YIPEE! and second that Elaine is doing her own special thing with the idea.


It is a great time to take on a daily walk with all the stresses that Christmas and the holiday season can bring. I am still feeling sad about losing our dog and every day there seems to be another something missing in our lives without her. But I do know that I am grateful for this walk30 habit because it seems to pull me out of my self pity and puts me back on my feet ... at least to a certain extent.


If you feel like you need a little artistic inspiration please check out my friend's blog at www.artistelainedavidson.blogspot.com.  Here are two photos from from day one and day two of her walk30 7 day Christmas challenge ... here's to you Elaine ...
Walk On Strong!!
Sue

Day 18 Just a walk in the park

 Day 18 ( or 48 ) On our way home from a lovely dinner with friends we stopped at Waterloo Park for a the perfect Christmas walk30.  As you walk through the park filled with light displays you are serenaded by Bing and Elvis .... it is actually pretty cool!  If you live in the area you should be sure to do a walk30 there on a December evening soon.
Walk on Strong!
Sue

Day 17 How to walk on ice ... carefully!

                           Things are getting frosty out there!

Day 17 (or 47) A great walk this morning although it was icy.  When the path is ice covered make sure that you are taking very small steps.  You want to keep your center of balance under your trunk.  If you are taking large strides it is very hard to recover from a slide. ( ouch!)  Take great care and focus on your steps and what is under foot. In good clear weather we encourage everyone to hold their head high and look down the road which keeps your body tall and strong.  In the winter when the road or sidewalk is icy it is a better idea to keep checking where your feet are stepping.  You want to have many long walks this winter and most days the path will be clear. 
In five years I have only had one significant fall and that was because I had my head turned and was talking to someone behind me .... not a great idea.  It can happen any time though even when you are vigilant ... so Walk On Strong ... carefully.

Sue

Day 16 Walking30 is going to help you get a good nights sleep

Come and join us for a 12 K walk tomorrow at 8 a.m. or a 5K walk at 9 a.m. We meet a Waterloo Public Square by Shoppers

 Day 16 (or 46)
Walking30 has its benefits and there are so many I think they could keep me blogging for years!
Spark People (www.sparkpeople.com I have talked about before) is an incredible website for those who are attempting to change their habits and move into a healthier lifestyle. It is free and a great community. 
They send me an email everyday and it is filled with interesting information and trends.
The thing that caught my eye today was and article about

How exercise can help you sleep.

I don't know about you but I have had a habit at times of waking up in the middle of the night and staying awake for a while ... thinking ... about all the things I need to do and all the worries that seem so minimal in broad daylight.  I believe that my daily walk30 habit really helps minimize this and does make a difference in the quality of my sleep.  In this article they site a lot of research that supports this theory and walking 20 to 30 minutes 3 or 4 times per week is one of the best ways to accomplish a number of sleep benefits.  It is also well known that sleep deprivation has a huge impact on our mental health and our ability to keep abdominal fat to a minimum.


One caution that they mention in the article is that you shouldn't race out the door just before you go to bed ... it can keep you from falling asleep right away.  Therefor, if you need to get your walk30 in before your head hits the pillow ... make it a slow easy walk that will calm you down.  Keep your interval training for an early morning or an afternoon walk.
Check out the article at the link above and then head out for a walk30.  You will sleep a little better for it!
Walk On Strong,
Sue

Day 15 So this is Christmas??

The Chrismas lights are up but the snow is nowhere to be seen

Day 15 ( or 45) We have absolutely no snow and today was a balmy 13 degrees C!  Not very seasonal ... and it definitely does not make me feel like doing Christmasy things.   
After getting home from a little shopping I went right out for a walk30 and just did a fast paced walk around the neighborhood. 
I have to say that I am feeling the mental benefits of my walks these days.  We are missing our dog Terra so much and we feel her absense in so many ways ... I don't even want to vacuum up her hair on the carpet.  He water dish is sitting in its place in the kitchen and the carpet were she slept so many hours of the day away in the past few months is sitting empty. Getting out for a walk really helps to make me feel better about it all ... good old walk30 to the rescue.
Right now I can hear the rain outside intensify and I am glad to have my walk30 done and be able to tuck in for the night!
Walk On Strong,
Sue

Day 14 Destination walking is the best ...

A rainy gray day ... the perfect day to go there and back again ...

Day 14 ( 44 if you been going since Novemeber) 
Destination walking is the best ... even in the rain. We have a few stores close to us so I walked over to Giant Tiger to look around for some last minute additions to a package I have to send off.               I walked through the woods to another little shopping area near us and then I walked the long way home ... here I am and my walk30 is done for the day .... perfect!
I ran across a great little article that landed in my email this morning from Prevention Magazine.  They are great promoters of walking and I always find some helpful tidbit in their newsletters.
Check out this link that lets you know The Best Power Foods for Walkers 


If you are looking for some inspiration and interesting ideas to help you walk more powerfully I would suggest signing up for the Prevention Magazine's walking newsletter.
Walk On Strong!
Sue

Day 13 In memory of Terra Nova

Terra Nova  .... thank you 

Day13 was a sad day for the Lewis' ... after over 12 years with our family we had to say good bye to our wonderful dog Terra Nova.  She was a Newfoundland breed and and gentle soul.  I have no idea how many thousands of kilometers she encouraged both Dave and I to walk ... but the number is monumental.
We went into the vet's office early this morning to say goodbye and left with just our memories ... but we will always carry her with us on every walk.
I walked by myself this afternoon and today's walk30 was for Terra Nova ... where ever you are.
Walk On Strong,
Sue

Day 12 Good morning Walkers!!

Waterloo Park ... great day for a walk in the sun!

Day 12 (or 42 for some of you) 
Today I am promising myself that I will be walking in the sunshine because the sun is out and the temperature is not too bad ... they are promising us 3 degrees above (C) and sunny today and we all know that the weather Gods are always right!
I got another interesting factoid in one of my emails this morning from the "Hungry Girl" daily newsletter.  The Hungry Girl has a show on the food network and she researches all kinds of information having to do with food and our obsession with losing weight etc.  She hunts down the best recipes, food choices and alternatives that will help us be healthier and possibly even cast off a few of those unwanted pounds (probably after Christmas).   For those of you following Weight Watchers she usually converts servings into point values too. Very handy.
You can sign up for her Hungry Girl newsletter at her website.
So here is the word from today's Hungry Girl newsletter!

Change Your Body from the Inside Out
If you're exercising and eating right but not shedding any pounds, chin up: A few studies have made really compelling cases for why you should stick with the smart habits. One study found a link between improved fitness level and prolonged life, regardless of any weight change. Results of another study suggest that exercise alone could curb overeating by stimulating the brain. (Science is cool!) And in a third study, obese patients with diabetes showed improved heart function upon following a calorie-restricted diet. See, it's worth it! And, at the risk of sounding like Tony Robbins or a L'Oréal ad, you're worth it.

I think that many of us struggle with the fact that we don't see a difference in the scale despite our best efforts at getting out there for our walk30.  I believe that the results may sometimes be just in the way we feel ... brighter, stronger and more in control of our lives.  At the same time we do need to push the envelop in our weekly routine once you have a good fitness base.  Throw a few hills into to your route or make sure to walk as fast as you can ( for 30 seconds at a time) three of four times on your walk30.  Soon you will notice that your clothes are a little more loose around the middle ... even if the scale doesn't move much.
If you keep on walking over the holiday season you could just maintain where you are by getting out there and really booting around the mall or the block! ... or decide to take the walk30 challenge on January first 2012 
Have fun and Walk On Strong!
Sue

Day 11 ... more good news about walking30

... a view on our Saturday walk

 Day 11 ( or 41)  I was just checking my email and I saw , yet another, article about the benefits of walking and why it just might be the best exercise there is.  Many of us already know that this is true but in the email newsletter that I get from Denise Austin she sited the following research:
The American Council on Exercise says walking is likely the best way to get active and stay healthy. After following 13,000 people for over eight years, they found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!
Now you may know that walking helps your heart and reduces your waistline, but did you know it also cuts your cancer risk? Researchers say a half an hour of walking per day can keep cancer at bay, or increase the survival odds of those who get cancer. Why? Those who walk on a regular basis are much less likely to be obese, and obesity is a major risk factor for many types of cancer, including breast cancer. So, instead of thinking of your daily walk as "just exercise," think of it as a gift you're giving yourself and your family — the gift of a long and healthy life! Doesn't that just make you want to go put on your walking shoes right now? Sounds like a good idea! www.denniseaustin.com
SO we need to ask everyone to come and join us in the walk30 challenge and let them know that we are walking a half marathon a week every week and it is keeping us healthy ... now that is a Christmas gift that is going to keep on giving.  January first is coming and we can all walk30 together into 2012!!
If you live in the KW area you can come and walk30 with us on Tuesday at 6:30 p.m. and on Saturdays at 8 a.m. or 9 a.m. (the early walk is around 10 to 14 K and the later walk is about 5 K)  The company is great too!
My walk tonight was great ... Dave and I just cruised around the neighborhood and enjoyed the lights.  Hope you had a good one too!
Walk On Strong everyone,
Sue

Day 10 Celebration at the Bauer Kitchen

Day 10 ( or 40) Walk30 was easy to get done as we had our usual Saturday walk this morning with the Walk On Strong group.   I was on for the 8 a.m. walk .... as you can see it was BEAUTIFUL this morning and we had a big group out to do 10 K together.

Walking through the woods ... just a perfect day!

We met the 9 a.m. group along the way and all headed for Bauer Kitchen.  This morning's breakfast was a Christmas get together and we had over 32 of our walkers out to celebrate. 

A big thank you to everyone who walks with the group ... always available for great company, outstanding conversation and making it so much easier to walk on strong!

eggs benny ... nice presentation!

Sue

Day 9 ... the rules of walking30 in the mall

One of the best things about walking30 at the mall ... vanilla latte at Second Cup

Day 9    Let's face it ... it's Christmas time and it isn't always easy to get your walk30 in when there is so much to do.  I had some shopping to do so I dropped into the Cambridge mall and as I entered the mall I thought that it could be a great opportunity to do my Walk30.   So I set my stop watch ( I have one on my pedometer) and off I went.  I have to say that you can get away with power walking at the mall because it is huge and you don't see the same people over and over again because it takes about 10 minutes to go all the way around the perimeter once!
While you are walking you can check out all of the places you want to go back to and shop ... the perfect walk30!
Hope you had a great walk30 today ... Walk on Strong!
Sue

Day 8 walking in the woods

Walk30 ... today it was a walk in the woods!  Beautiful!

Day 8 (or day 38) Hey there ... where did you walk today?!
Yesterday we walked home from the garage that was repairing our van and today we walked to pick it up .... I love having somewhere to go on a walk.   Tonight was week 10 of the Walk On Strong workshops so we had a very short walk and a wonderful potluck ...  very yummy indeed!
Congratulations to everyone who came to the Thursday group!  We were talking tonight about what it is that gets us out the door.  For Dave and I having the walking groups is our big motivator ... we are very thankful for such an amazing walking community!
Hope you had a great walk today too.
Walk On Strong!
Sue

Day 7 An early walk 30!

                        Walking30 up Marshal hill this morning!

 Day 7 (or 37 if you have been walking30 for a while).
Today began with a walk from the car repair location to home ... about 5K.   I was hesitant to join Dave on this adventure because I thought I needed to be home to get things ready for  a workshop I was teaching after school today ... then I thought of the head clearing benefits of walking and decided .... yes!  
There are times when it is easy to say no to a walk30 ... and that is okay because someday it may be impossible but if you can ... that walk could make lots of other things possible.
Walk On Strong everyone!
Sue

Day 6 Almost missed my walk30

Beautiful snow laden trees this morning!

Day 6 (or day 36) Almost missed my walk30 ... but not quite ... it was a really busy day ... getting ready for a dance workshop tomorrow that I am teaching ... my son's birthday ... things to pick up ... shopping to do ... sound familiar. Oh we are all so busy running around in ever decreasing circles ... especially in December.   I walked down the street to Gramas Gluten Free store on the corner to get some wonderful cup cakes for the birthday celebration and made a point og going the long way there and back ... 18 minutes!  We were busy until almost 10 p.m. and I had 12 minutes to make up and I had to pick up some CDs ... so I did my last 12 minutes walking very quickly around Kmart ( it is a big store) after I found what I was looking for.  .... and YES I had some odd looks once again ... oh well that's okay ... I made my walk30 happen!!
Walk On Strong,
Sue

Day 5 Lots of rain and a few breaks!!

                                 Another rainy day walk ... down beautiful Queen street!

Day 5 ( or day 35 in a row) It was the same kind of rainy day today that we have had for the past week!  I decided to get out there early when it let up for a moment. The streets were filled with puddles ... but it definitely made the walk more interesting trying to avoid them.
Benefits of Walk30!
I have been browsing around the internet collecting facts and research having to do with the benefits of walking our 30 minutes per day.
Today's benefit fact comes from the www.walking.about.com 
(check it out!)
"From the perspective of prevention, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity," said said Cris Slentz, Ph.D of the Duke University research team in a news release.".
It just makes sense that if you up the intensity of your walk you will reap more benefit ... that article goes on to say that if you up your heart rate  ... you will up your ability to stay at the same or even improve your body weight and waist size ... this sounds like a great reason to walk30.
Walk on Strong!
Sue

Day 4 Ideas for a healthier holiday

Down the path between rainstorms for a walk30!

Day 4 (or day34) Today was another rainy day but when the rain stopped a walk30 in the woods was great to clear the head and lift the spirits!
Last year at this time I sent out a list ... top ten things to do in a day to stay on track over the holidays ... one of the most important things on the list is walking 30 minutes a day but there are 9 others that could come in handy in the coming weeks.  I thought that it might be a good time to share this list with you again. 
 The top ten things to do in a day to stay healthy and on track over the holidays


___   don't eat refined sugar


___   drink 8 glasses of water 


___   have protein at every meal   


___   Eat three meals and two snacks per day 


___   don't eat any snack that is bigger than your fist     


___   strength train for at least 10 minutes per day
     ( core PLANK, upper TRICEPS DIPS & PUSH UPS - lower LUNGES)     


___   go walking every day for at least 30 minutes     


___  don't go to a Christmas party hungry  


___  weigh yourself twice per week    


___  Don't eat after 8 p.m.  

Walk On Strong!
Sue

Day 3 Two walks equal one walk30

A memorable walk down the Bruce Trail with my friend Elaine and Garrity ... a wonderful guide dog (close to Owen Sound) at Thanksgiving this year.

Day 3 (or day 33) What a great day ... I got to hang out in my studio all day and talk about art ... thank you to all who were able to make it.  It is getting closer to Christmas and it isn't easy to fit in anything on the weekends.  If anyone would like to come and see what I have on display I will leave the show intact for a few weeks.  Just let me know and drop by.
Before I started this morning I went for a little walk around the block for about 16 minutes ... and we just got in the door and it is 11:30 p.m.!   Breaking up your walk on day that is particularly busy is a great way to get your walk30 in. 
Tomorrow is an other day and little less hectic. Take care and walk on strong!
Sue

Day2 Walk30 for December!

This is the Inner Magic Studio!

Day 2 Walk30 (or day32) It was a very busy day getting ready for the Art Show at the Inner Magic Studio and all the while in the back of my mind I was thinking about getting out for my walk30.  A funny thing happened as the day wore on and I hadn't walked and there were always more things to do ... I just relaxed and thought that after all was said and done I would have a late night relaxing walk ... and that is what happened.  After everyone left Dave and I walked30 and talked about the busy day we had. What a good feeling to know that you will find the time to just walk out the door and enjoy a walk ... hope you all had a great walk30 today!
Walk On Strong!
Sue

Day 1 (and 31) walk30 for December begins!

I am getting ready for my art studio show and sale this week end and it's all about the art today!

Day 1 ( and / or day 31 if you are finished November and moving on ) I was getting ready all day today and tomorrow will be the same ... I even missed our Walk On Strong workshop this evening but left it in the confident and capable hands of one David Lewis.  I had to get my walk30 in of course ... so I booted around the neighbourhood.   SO I finished a painting tonight that I have been working on for a long time ... I have been looking at it and contemplating what to do with it .. here is the possibly finished painting. I am not a 100% sure.

The rocky mountains ... I am a Calgary girl through and through!

 Well, if you are in Kitchener tomorrow  ... please come to my studio and have a look and a chat ... I would love to show you what I am up to.
If you need more info or would like to comment just email at walkonstrong@gmail.com
...and make sure you Walk On Strong,
Sue