A race for walkers Day 29

Chip timed with all the bling, age group medals, long sleeve tech tees ..great loot ... only for walkers ... and best of all we do it all for our mental health cause

Day 29 A race for walkers .... only
Please, Please, Please vote for us!
 As you know ( or not ) the Minds in Motion K W Walking Classic has been nominated for the Readers' Choice Award for Best Walker-Friendly Half Marathon with About.com online ... it would mean a great deal for us to win this as it will bring us international recognition.  There are 3 weeks left before it is over 
( March 22). We are the smallest race so we need everyone's help with this.
 VOTE HERE for Minds In Motion K W Walking Classic Best Walker-Friendly Half Marathon
If you have been to our event ... you know it is the best .  Thank you to all who have voted already and we need to spread the word out further and get everybody on board to vote daily. 
 Please send this out to anybody you can think of that wants to see a race that is strictly for walkers win this thing.  All the other races are running events in the US and UK  ... they might be wonderful and most likely are ... but they are not the best ... we are!  
We love walkers so much we eliminated the runners and we do it all to support Mental Health initiatives ... help us help!
 You can vote once per day (every 24 hours) per email address 
( they do not do anything with your email).

 
 VOTE HERE for Minds In Motion K W Walking Classic Best Walker-Friendly Half Marathon 

To see a video of the race check   www.kwwalkingclassic.com

AND please come and walk in our race it is the BEST!! and early bird prices are in effect until April 1 ... no foolin'!

There will be a voting button on this website every day until voting closes to make it easier to vote (up on the right there).
Walk On Strong!!
Sue

Day 28 Tuesday's are for walking!

Day 28 Tuesday's are for walking!
We had a great group out tonight to walk he English Author's Walk ( we call it that ) up the big Longfellow hill and down Shakespeare ... what could be more literary!
I had a board meeting so I did my walk30 home afterward and a walk with a friend earlier in the day.
Make sure that you vote every day for the
 Minds in Motion K W Walking Classic for the Best Walker Friendly Half Marathon for the About.com Readers Choice Awards.
Thanks so much for visiting and Walk On Strong!
Sue

Day 27 Just a simple walk30 today

Last year walking near Geneva Switzerland ... an amazing walk

Day 27 Just a simple walk30 today  
Over the past months of writing this blog and developing this daily walk30 habit I have tried to make my walks varied and interesting.
But sometimes the end of a busy day just happens and the walk30 needs to be done ...  so you just go out and walk ... for thirty minutes.  It doesn't have to be complicated and the great thing is that it is the perfect way to clear away the mental clutter that fills your head from a busy day.
Please check out the Walk30 page on Facebook.
and ... Walk on Strong!
Sue

Day 26 Sharing an inspiring story

Day 26 Sharing an inspiring story

Laura and Andrew have been walking with us for a few years and just got back from their honeymoon ... thank you for this!

Hi Dave & Sue! 
We just came back from our honeymoon to Costa Rica (it was beyond fantastic!) and I wanted to pass on a quick story.

So on one of our vacation we decided to do a hike of an extinct volcano called “Cerro Chato” near the town of La Fortuna.  We read the synopsis and thought, great, it’s only 3 km and back, it should be fun!  The trip organizer did ask us twice if we really liked to hike though, We wondered why...of course we like to hike!
  
The next day Laura, Marko (a fellow traveller) myself met our enthusiatic guide Angelo at the base of the mountain...
 ...and started to climb ... and climb  ... and the “hike” turned out to be pretty much straight up a slope that was getting steeper and steeper!  At least there was a (very cold!) lake to swim in at the volcano’s mouth!


Note that the “fog” behind us is actually a cloud.

 Coming back down! Here’s a view of La Fortuna from about 1/3rd of the way up to the top.

So it turns out that although the horizontal distance was only 3000m, the height was 1100m!  That’s like climbing the CN tower twice.  From the ground to the tip.  The ground was like taking two steps at a time, with the stairs randomly broken and crooked.  It’s about 200 m higher than Vancouver’s Grouse Grind.

All the way back down I kept looking down the path and wondering how I managed to make it to the top.  It was gruelling, and humid, and sometimes I couldn’t hear anything over my hard breathing and the thumping of my heart, but somehow my legs propelled my out-of-shape, overweight body to the summit and back.  The only explanation I could think of was the workout we got from the weekly walking group – our most active period of the week in 2011 by far!  I think I can positively say that what you both taught us and had us do was what kept me going on farther and higher, and without that training I would have definitely turned back well short of the summit.

I’ve always wanted to see the top of a volcano, and thanks to your help now I’ve fulfilled that life dream.  Thank you so much, and walk on strong!
 Cheers
Andrew

Day 25 Winter Walking is a good workout!

Day 25 Winter Walking is a good workout!

We had a dump of snow last night so today's 6K walk was challenging ... a little slippery and some deep snow to navigate through.  The good news is that when you go out in winter weather you are burning more calories while you keep yourself warm and in balance in challenging conditions ... so more good news is a benefit increase of approximately 30% when you winter walk30 ( or more).
Cheers ... Here is to winter!
Walk On Strong,

Sue

Day 24 Health benefits of walking 30 minutes a day

Look this way ...

That's it!

Day 24  Health benefits of walking 30 minutes a day
Well we got out the door just before dinner time because the wind had started to howl and the streets have been freezing up at night lately.  I had enough falls last Saturday to last me a few years so I will avoid ice if at all possible.
Today I got a newsletter from DeniseAustin.com and it had a great article about the health benefits of walking.
Denise wrote:

 "Wondering which workout works best? It may just be walking! Walking is a fantastic all-around aerobic exercise, and one of the most available — and least expensive — workout options out there. It doesn't require an expensive gym or a personal trainer, and you can do it anytime, anywhere!

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!"

 I just love getting all this news about walking30! Check this link 
 ( deniseaustin.com )for the rest of the article .. it has some great walking tips.
Hope you had a great walk30 ... walk on strong,
Sue

Day 23 Training with Hill repeats

Tomorrow morning is supposed to look like this!

 Day 23 Hills tonight
Just a quick blog tonight to report on our successful outdoor hill workout. The workshop group came to our house and we headed out to one of our favorite hills to do 30 minutes of continuous ups and downs.  It really is amazing how hill training can strengthen those legs ... and those lungs!
Just a reminder to (click ... to VOTE for the Minds In Motion  K W Walking Classic at About.com's Readers Choice Awards.  Check out yesterday's blog for details. The bottom line is that you can help us out by voting once per day or whenever you can.  Thanks so much!!
If you could also check out my survey about your walk30 habit on the right side of the blog ... that would be great too.
Hope you had a great Walk30 today ... 
Walk On Strong,
Sue

Day 22 Vote for the Minds In Motion K W Walking Classic

Day 22 Vote for the Minds in Motion - K W Walking Classic 
 (... please)
I need everyone's help here.  As you may (or may not) know I am the Co-chair and one of the founders of the Minds in Motion K W Walking Classic the most awesome race for walkers of all levels of speed and ability. 
 The About.com website is conducting their Readers' Choice Awards for 2012 and they have a category for ... 
The Best Walker - Friendly Half Marathon.  
If you have been to our event you know it is the best and if you haven't had the pleasure ... please checkout the video below to see for yourself.  Either way you want to vote for our race because we are not only walker friendly but we are all about the walkers ... we don't even allow runners! 

 VOTE HERE for MIM K W Walking Classic Best Walker-Friendly Half Marathon

Minds in Motion K Walking Classic 2011 video
You can vote once per email address and you can vote once per day ... so the more you vote the more likely we are to win ... no pressure.
We also want you to come and walk in our race on September 23 2012 ... you are training already if you are walking30 with me ... you will be more than ready for our event and closer to race day I will post a training schedule for you.
Go to www.kwwalkingclassic.com and register for the early bird fees than are available NOW!
You get all the bling in Canada's only chip timed 5K, 10K and Half Marathon for walkers only. You are also walking for Mental Health because that is our cause!
Walk on Strong!
Sue

Day 21 Walking with a group

Tuesday group(in warmer weather!)

Day 21 Walking with a group ... the Walk On Strong group!
I always appreciate the walking group that has grown from our first clinic years ago.  It is never a problem to get out the door or make a plan for walking on Tuesdays.  The group meets every week, rain or shine, sleet or snow. We meet in every season it might be dark or it could be steamy hot ... we walk.  The only time we don't walk outside is during a thunder storm with lightning and when it is absolutely pouring rain.  The other exception would be an ice storm ... and we have only had 2 days like that in over the past 6 years.  Most of the time we get out there together and the time just flies along.
If you live in Waterloo Region and you need a group to walk with ... we are always open to new members ... we meet on Tuesdays at the Waterloo Public Square and we meet by the Shopper Drugmart in the mall or outside if the weather is good.
If you don't live here ... just start a group of your own.  We had the support of the City of Waterloo because the Public Square has an info email every month and information on the city website ... but there are always free listings in the paper on the community pages.  

II am always amazed at the people we meet that we would never have known otherwise. Sharing the goal of health and wellness pulls together a wonderful group of people that's for sure!
So Tuesday is always taken care of ... walking groups are Awesome!
www.walkonstrong.com,
Sue

Day 20 You want to walk a Half Marathon

Creative neighbors!

Day 20 Do you want to walk a Half Marathon? 
     You can! 30 minutes at a time
Well if you are thinking that walking a half marathon sounds like just too big a goal for you ... have no fear.  You can do it 30 minutes at a time and every 7 days you can chalk up another one!
The walk30 challenge is starting again at the beginning of March ... next Thursday to be exact! 
If you get out the door for 30 minutes you are fairly sure to walk 3 K and if you do that every day for seven days you have a half marathon in the bag ... you are also getting loads of other benefits ... too numerous for today's blog entry.  If you haven't checked out the video 23 and a half hours ... here it is again!

So all you have to do is make up your mind to walk out the door every day for 30 minutes or twice a day for 15 minutes .... walk around the block or around the mall ... it doesn't matter ... really ... as long as you just do it (thanks Nike!).
I have to warn you that this is going to become habitual after a certain length of time and it will change your life if you keep renewing your challenge every month ... just sayin'.   It is always a good idea to go into these things with your eyes open and your sneakers laced up ... so to speak.


My walk30 today was with Dave and Annie ... these walks are becoming faster and faster ... the bigger the puppy the faster the walk.  It is Family Day here in Ontario so most of the stores are closed and people are getting out with their families ... and it is a sunny, warm day for it.
Hope you are having a great Family Day and it includes a walk30!
Walk On Strong,
Sue

Day 19 Taking it easy today

This is THE Ice Dog

Day 19 Taking it easy today
Dave and I took Annie to Uptown Waterloo and the Ice Dog Festival event for a walk30 and a little socializing ... lots of fun!  Later I had another walk with my friend from around the corner ... all in all it was a great easy going day and it was good to find different ways to walk30.  Variety is one way to keep walking ... every day. Hope you had a good one.
That's it!
Walk On Strong!
Sue

Day 18 Half Marathon training

Snowy step out the door

Down we go!

I wasn't the only one in the snow!

Day 18 Half Marathon Training
Today was a very interesting day.  It began at 6 a.m. and a big surprise snowfall ... the world had unexpectedly turned white and the van needed to be dug out.  Off to the Public Square for a 7 a.m. meeting with the half marathon training walk group.  We headed down the Iron Horse trail and for about 5 K everything seemed to be fine.  We met the 8 a.m. group and off we went again. 
On our way up Glasgow I fell and then then fell again ... the ice under the snow was like a skating rink!  A few others slipped on the path this morning but fortunately no one was hurt.  
On we went and after one more spill at the end of the morning we had done 21 K ... a half marathon.
In six years of walking in the winter I have only fallen once and today I went down three times! 
The long walk is done and now we are reducing our distance and resting up for the big day.We are ready to do the Chilly Half Marathon in Burlington on March 4th!  All I have to do in heal from all of falls today ... no problem.
Walk On Strong,
Sue

Day 17 Walking the dog

Training for the CHILLY



Day 17 Walking the Dog
Today walking30 was as easy as a walk with the dog.  Our puppy Annie is getting bigger and is able to do the whole 30 minutes.  I thought it was a good idea to take it easy today and do the minimum because I will be doing a training walk for the Chilly Half Marathon in Burlington on March 4th.  So tomorrow will be a 20 K walk ... all morning starting at 7 a.m.
Wish us luck!!
Walk On Strong,
Sue

Day 16 Strength training made simple

A memorable walk in Thunder Bay ... view of the
 Sleeping Giant in the T. Bay Harbour

Day 16  Strength training with no weights ... just your body weight ... simple
I was inspired to write this blog by my friend Scott over at his blog Walking to Retirement please check it out if you get a chance.  He is taking a course on fitness walking and it looks great.  He is letting us in on the details as it goes along so it is worth a look for sure!

The course is talking about strength training right now and how important it is to add to your fitness regime.  I am totally on board with that and when we do our Power Walking Training with the Personal Best and Intro to Power Walking groups we have a section in our handbook that is dedicated to some very simple but powerful moves that can easily build the muscles that not only help you walking strong but they will also keep you in balance and safely functioning on a day to day basis for many years to come. 
We are always hearing about how important it is NOT to fall.  That is because the statistics are so huge regarding the rate at which people die after they have a serious fall ... it is astounding how many people die within a year after a fall breaking a hip. The main way to keep from falling at any age is to increase core strength through, you guessed it, walking and strength training.
My theory is that whatever we do it has to be SIMPLE AND UNCOMPLICATED hence I promote walking30, nothing could be simpler.  As for strength training it can become complicated very quickly ... I have tons of equipment that I don't use gathering dust in my basement ... I bet you do too.
So how do we strengthen those primary muscles in a quick, simple way with no fuss.  I promote 4 easy moves to do using the equipment that goes everywhere with you ... your body.
I have just added the information below ... go ahead and share it if you would like to ... nothing under the sun is original so don't worry about giving me credit ... I have learned all this from many other sources. It just might help you  Walk On Strong  for many years to come.
                         
     Strength Training for Walkers from Walk On Strong!
A simple workout that can be done every other day to improve strength and muscle mass. No equipment is required and it takes less than 20 minutes
 
BENT KNEE PUSH UPS    Start with your hands and knees on a mat. Your hands should be shoulders-width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward, stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.
 
LUNGE (with or without weights)    Stand straight with your feet together. Hold your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position. The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.
 
WALKING LUNGE    This move is similar to the lunge but instead of bringing your leg back from the forward lunge position you will bring the back leg forward to lunge with the opposite leg. You will be talking giant lunge steps using the same technique as above. 
10 lunge steps at a time and repeat 2 or 3 times
 
PLANK for a strong core.    The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.  Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
So there you go ... just add this 2 or 3 times a week to your daily walk30 and you will notice a difference in your strength, speed and stamina ... guaranteed! 
Walk On!!
Sue

Day 15 Walk a Half Marathon

Minds in Motion ... Hope you can make it!

Day 15 Walk a Half Marathon
Everyone knows that my personal favorite half marathon is the Minds in Motion K W Walking Classic but we have to wait until September 23rd to enjoy The Walking Classic. In the meantime some of us are doing a great half marathon ... The Chilly Half in Burlington Ontario! For some of our group this will be their first 21 K event.  I was browsing at About.com walking website and I noticed that there was a link to a great article about 
walking your first half marathon that I thought I would pass on.

 The other thing that I noticed was that nominations were closing tonight for the Reader's Choice Awards 2012 and there was a category for the Best Half Marathon for Walkers ... so I just had to nominate the K W Walking Classic ... yipee!
We are the only chip timed race for walkers only in Canada so how could we not be the best??
Details about voting will be coming soon ...stay tuned!
Sue

Day 14 A Valentine's Day walk

Skating at Waterloo Public Square

Heading out for a walk!

Day 14 A Valentine's Day walk
We had a great turn out for our Walk On Strong group walk tonight!  It is always surprising  just how many of us want to get out there on a Tuesday night in the winter darkness to walk in the company of like minded folk ... and that is good.  
The weather is with us again ... warm and a little slushy and good for walking. We just aren't going to have a normal winter this year and we have to just face it .. and enjoy.
A quick reason to walk from the Arthritis Today website : and there are 5 other reasons at this link ...
6. You’ll see results. People who participate in aerobic activities, such as walking, have been shown to have improved aerobic capacity and shortened time for walking 50 feet as well as decreased depression and anxiety, compared to people who perform only range of motion exercises, according to studies published in the Annals of Internal Medicine and Arthritis and Rheumatism.

Hope you had a great walk30 today!!

Sue

Day 13 Weekly Walking News

Out doing our walk30 with Annie .. 13 weeks

Day 13 Weekly Walking News
Monday is always Walking News day for the Walk On Strong group that we walk with.
A big thank you going out to all of you who came out to the Total Woman show and a special thanks to Carrie, Annette, Rob, Debbie, Suzanne, Liz, Laura and Dave  who worked at the show on Saturday and Sunday.
Tuesday is Valentine's Day so make sure you bring out someone special to our walk!  Maybe your red walking wear should come out of the closet too!!
If you live anywhere close to us ... come and join us!
                      Weekly Walking News
WALK ON STRONG WORKSHOPS
Thursday night's WOS Workshops will meet at 74 Boehmer Street  ... Dave and Sue’s house.   We will meet you at 6:30 p.m.  and we are off to the hills once more.  It is week 6 and we will be working hard and having some fun ... we will meet you on the track warming up!

Free Weekly Walks with WOS  meet at the Waterloo Public Square this week and every week.
Tuesday at 6:30 p.m for a 5 K walk with Dave and Sue
Saturday at 8 a.m. for a 12 K walk With Sue
Saturday at 9 a.m. for a 5/6 K walk with Dave
We are also meeting with a group of Chilly Half Marathoners at 7 a.m. to add on enough extra k’s for the training schedule ... please join us at 7 a.m. if you would like to do a little more walking on Saturday.
And join us at the Seven Shores Cafe for coffee and breakfast afterward!!

Day 12 Total Woman Show a total success!

My Mom Lil and my Daughter Sarah ... walking in Nipigon Ontario last summer

Day 12 Total Woman Show a total success!
I am just about to head out for my wak30 because it has been a super busy day. So another late night walk is in order.
We spent the day talking about the Minds in Motion K W Walking Classic.  We managed to spread the word a little further about this most amazing race in Canada for walkers only.  Thank you to all the race committee members that came out to help at our display at the race!
If you haven't checked out the race go to our website and browse around a little. 

www.kwwalkingclassic.com

Love to have you all there on the day!
Walk On Strong,
Sue

Day A wintry late night walk

A snowy day will always bring memories of Terra Nova... 
a wonderful friend.

Day A wintry late night walk
Today was a whirl wind day ... getting up and out the door to the Total Woman Show ... spending the day talking to people about walking, the K W Walking Classic event and mental health.  I went to a spaghetti dinner fund raiser and watched a movie with friends.  When I got home it was late but not too late to get out there and walk30 with my husband and the puppy.  
It is late now and time to head off to bed but not before taking a moment to slow down and just appreciate the richness of the day. Good conversations and great experiences topped of with a walk that pulls it all together and leaves space for reflection.
Life is good!
Walk On Strong,
Sue

Day 10 Getting ready for the Total Woman

Our booth ...almost done

Awesome gift basket

Day 10 Getting ready for the Total Woman
Today was a lot of preparation, picking up and sorting things out to get ready to put our display together for the Total Woman Show this weekend at Bingemans Conference Center in Kitchener. The show opens at 10 a.m. and goes until 5 p.m. on Saturday and Sunday.
This is the 10th year for this show and it just gets better every year.  This is our first year to feature our race at the show and we are looking forward to getting the word out!
Here I am with the finished booth ( a little blurry) ... all red, white and black ... our race colors!
The other photo is of our amazing give away draw prize ... if you get a chance be sure to head over to The Total Woman Show and put your name in for this awesome collection of fitness gear, pampering products and gorgeous red leather bag donated by Carousel Clothing on St. Ledger Street in Kitchener. This prize also comes with a race shirt and free registration!
WOW!
I was kind of tired when I got home but I headed out the door right away to do my walk30 and I got my neighbor Cynthia to keep me company ... bonus!
Come and visit us this weekend at the T.W. Show!
Walk On Strong,
Sue

Day 9 Great weather for hills

One of our favorite hills!

Day 9 Great weather for hills
My walk30 was a breeze today because Thursdays mean Walk on Strong workshops.  The Intro and the Personal Best groups met at our house and we all headed for the hills.  We talked about why hills are something that you should add to every week's training schedule.  They challenge the body's cardiovascular system to the max and your muscles will grow stronger faster if you are charging up those hills on a regular basis.  We did six hill repeats and we were all toasty warm heading back ... that's for sure!
Find a hill near your home and make that hill your walk30 once a week and you will notice a big difference in your strength and your endurance over time .. guaranteed!
Hope you have a few hills in your future ... Walk On Strong.
Sue

Day 8 The unexpected LONG walk

Walking in the south of France last March

Day 8  The unexpected LONG walk

This morning we were taking our car in to the garage for a repair and Dave asked me out for breakfast ... whenever we have to drop the car off it is a great excuse to eat!  Most of the time (almost always) Dave drives one vehicle and I drive the other and pick him up.  This morning I suggested that we take one vehicle and then walk home ... 7 kms.  So we managed to get in a great unexpected LONG walk and breakfast.  I felt a lot better about the big bacon and eggs meal as I walked home burning them off.
Think about those short trips you make in the car ... if you have anything under 30 minutes it feels great to just head out the door and leave the car behind.  Maybe one or two of your walk30s this week can be destination walks and once in a while you can throw in a longer walk just to change it up.     I ended up with 27000 steps today because I had my dance class tonight too! WOW!
Hope you had a great walk30 today too.

Walk On Strong!
Sue

Day 7 Moon walk!

Day 7 Moon walk! 
A short blog today about our walk this evening ... I was so excited about the full moon and tried hard to get a picture that did the scene justice.  I sure need a better camera but the moon was so incredible and I took loads of pictures that didn't turn out at all ... here is one of the moon through the branches ... fuzzy but spooky ...

Moon Walk!

SO we dedicated our walk tonight to Charles Dickens 200th birthday ... I heard a rumour that it was his birthday today. We have a walk we call the Literary Walk that takes us around all a neighborhood near the university with streets with names like Shakespeare, Marlowe and Coleridge.

An awesome group of walkers!

The walk was lit by the moon ... so cool.
We have the most amazing group of walkers ... truly a blessing.
Walk On Strong!
Sue

Day 6 Time trials!

My Weight Watchers pedometer has a stop watch ... comes in handy

Day 6 Time trials!
Today I decided to take my own advice, a novel idea that should be explored occasionally.  Last week I suggested that for a change of pace you might time yourself for your first 15 minutes and then mark the spot in your memory that you end up in that time. Then when you take that route again you can see if you can walk further in 15 minutes than you.  Today I walked the route I mapped out last week 
(possibly this is something you could do once a week) and I got to the same spot with a minute to spare ... so my new 15 minute record is about a block and a half further than last week!  I amazed myself.  I walked back home even faster than I went out ... but just by a few seconds.
So next week I will try it again ... it definitely gives me that push to walk faster and challenge myself more than I would on a regular walk and it is a change from intervals.
How far can you walk in 15 minutes?? That is the question today.  Give it a whirl and challenge yourself.
Walk On Strong,
Sue

Day 5 Power Walking Lesson #3 Use what you are learning

Day 5 Power Walking Lesson #3 Use what you are learning.

Last week in P.W. lesson #2 I talked about the importance of picking up those arms to help your move forward with more power ... I hope that you have been using your arms and you're not feeling too awkward walking in the neighborhood. The people on your street will be thinking that you are taking this walking thing seriously ... and that's okay.
You really need to employ technique most of the time when you head out walking so that the neural pathways in your brain can be established for that particular way you are changing the way operate your body.  I always say that it takes 6 weeks to build the body memory for a new way of moving if you continue to do what it is you have learned on a regular basis.
The bottom line is that you need to practice so that you create the bridges in your brain that make you comfortable with this new way of moving ... I found this amazing video that explains this incredible process ...  Check it out ...   
How We Learn - Synapses and Neural Pathways

So before we move on to the next technique the lesson for today is simply get out there and walk. And when you are walking make a practice of walking tall with your head up, your core strong and your arms moving to assist your body to move forward with more power.   The more you walk this way the easier it is to walk this way and the faster you will become.  
Next time we will talk about making a few more changes that will have you moving even faster ... but for now the take away is just do it!
Walk On Strong
Sue

Day 4 Perfect Saturday weather

This was on our walk today.

Day 4 Perfect Saturday weather
We have been having this unusually warm weather here in southern Ontario.  We have practically no snow and the thermometer is just over freezing ... very strange indeed.  The big plus is that, for the most part, we have had wonderful clear walking weather.  Today I was almost too warm wearing a very light Spring jacket.  
We have been hearing about the weather in Europe that is severely cold and many people are having a difficult time dealing with extreme conditions.  It is so hard to believe that things can be so vastly different in the world at the same time.  For now we need to count our blessings and send our best wishes that people everywhere can remain safe and warm.
Walk On Strong,
Sue

Monarch Woods in Kitchener

Day 3 Annie's first walk30!

Walk30 ... look at the size of those paws!

Day 3 Annie's first walk30!
Today we ventured out on a longer walk with our 12 week old Newfoundland puppy Annie!  We weren't sure she was ready for a walk30 but as it turned out we had to run a little to keep up.
That is it for today but stay tuned for Power Walking lesson #3 this weekend!

I will also leave you laughing with this video from YouTube ...
Walk On Strong,
Sue

Day 2 How to keep our fitness promises!

This is Canada??? Snow is a fleeting thing these days ... weird!

 Day 2 How to keep our fitness promises!
I get wonderful newsletters from Women's College Hospital in Toronto and I thought I would share this article that came today. We all need help in sticking to any challenge and this may help you along your walk30 way!

Women's Health Matters

Get energized about exercise: 5 tips for finding the motivation to fulfill your resolutions
Jan. 18, 2012


By Sarah Folk


It’s that time of the year again when New Year’s resolutions have been made – and some have already been broken. It’s a time when we vow to eat better, exercise regularly, and keep a watchful eye on our health.


Although they are made with good intentions, these types of resolutions are often difficult to maintain, since many involve sudden, drastic changes to an individual’s lifestyle without sufficient planning. Changing too much, too soon can become an overwhelming task, and may result in more deserted resolutions than fulfilled ones.


Stephanie Naulls, exercise specialist and kinesiologist at Women’s College Hospital explains the importance of taking the time to develop a manageable exercise plan. She shares her top five tips and useful advice for maintaining regular exercise, to ensure you accomplish your 2012 goals.


Off to a good start


Making resolutions is a good start, but sticking to them can often be challenging. By starting to exercise – even 10 minutes a day – you will learn how to listen to your body and start to feel the changes. Naulls encourages everyone to take the time to stretch thoroughly after a workout to avoid the after effects of exercise and to facilitate stress release.


By starting slowly, you will be able to prevent injury while taking the necessary steps towards improving your endurance and fitness. With February right around the corner, it’s time to dust off your gym pass, make an exercise plan, and commit yourself to bettering your health.


Naulls lists five helpful tips for finding the motivation to fulfill your healthy resolutions:


1.       List three reasons


Naulls advises that everyone should make a list of three reasons why they want to exercise, not why they should.  By establishing the motivational factors behind your exercise plan, you will be able to better understand your personal situation and work to fulfill your needs.


To be successful, it’s essential to understand that everyone’s situation is unique. For this reason, Naulls suggests not comparing yourself to others in the gym, but rather to turn a blind eye to those who may make you feel intimidated. People go to the gym for many different reasons and have varied goals and limitations. Use only yourself to measure your success.


2.       Schedule exercise time into your calendar


Exercise should become as natural as eating and sleeping. By scheduling specific times into your weekly calendar, you will be more likely to stick to your plan. If you plan on going to the gym three times a week, plan each day accordingly.


“The more specific you can be the better,” encourages Naulls. Don’t just decide to go ‘regularly.’ Instead determine the date, place and specific times, increasing the likelihood that you follow through with your plan. You should even plan for unforeseen circumstances and how you will make up for any missed workouts.


If you exercise at home, it is more likely that you will put it off in order to do something else. Because of this, the most important factor in getting over the obstacles of home workouts is to schedule exercise time. “If you do it first thing in the morning, you are more likely to get it done,” advises Naulls.


3.       Find an exercise buddy


Having someone to be accountable to forces you to stick with an exercise plan. By relying on each other, you will each be more likely to stay committed. Remember that it’s healthier to meet a friend at the gym rather than at a coffee shop – ensuring that you actually stick to your schedule and don’t stock up on unhealthy snacks.


If you don’t have an exercise buddy, Naulls encourages you to use your resources. “Don’t be afraid to seek assistance from gym staff.”  It’s a good idea to ask questions if you need help or would like a tour of the gym. If you decide to hire a personal trainer, Naulls advises you to know their qualifications, especially if you have musculoskeletal (MSK) issues. Ask for a resume to make sure that they are professional kinesiologists.


4.       Try things more than once


When beginning a new exercise or class, try to keep an open mind. Don’t write off exercise completely because you’re not enjoying a specific workout. “I encourage you to try things at least three times before deciding against it,” says Naulls. “You may not like it the first couple times you go, but keep an open mind, we don’t always like new things right away.”


Investigate your options. If you prefer working alone, experiment with different exercises or machines. If you prefer having an instructor, try out different types of classes. By exploring all the possibilities, you will find something that fits your needs and preferences.


5.       Set SMART goals


When setting goals, Naulls suggests adopting the SMART guidelines:


Specific – knowing exactly what you want to achieve is the first step of success
Measurable – choose a goal that you can track with numbers (heart rate, time, distance)
Attainable – make sure your goal is something that you can achieve
Realistic – every person is different and making a goal that is realistic based on your body is important
Timely – decide how long you will take to reach the goal; it’s better to make smaller goals along the way than to make a huge goal for the distant future
 “You need to believe in these goals and reasons,” says Naulls, stressing the importance of self-motivation. She explains that New Year’s resolutions can be overwhelming and stressful especially if you have unrealistic expectations.


The payoff


Heart disease is the number one killer for women.  Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, smoking and a sedentary lifestyle. You’ve probably heard many times before that exercise is important for maintaining your overall health, but what about the benefits exercise has on your heart?


“Exercise can help to keep your risk profile low,” says Naulls, “and if you’re at high risk, exercise can help strengthen your heart.” By exercising regularly, you can modestly lower your blood pressure, improve blood sugar readings and improve your cholesterol profile. Soon after starting a regular exercise program you will notice that physical challenges will become easier for you, whether that is climbing the stairs, walking up a hill, or carrying groceries.


Maintaining a healthy exercise program is a key factor in heart disease prevention. However this is not always easy, as daily obstacles, a lack of motivation or simply procrastination can lead to a failed program. These tips can help you stay on track for a healthy 2012.

The best motivation just might be the walk30 Challenge!

Walk On Strong!

Sue

Day One of the February Walk30 Challenge

A Walk30 in the woods

... and welcome home!

Day One of the February Walk30 Challenge!

There is nothing like a clean start and today could be the first day of the walk30 challenge for a few of you out there.  There are not many rules to this challenge ... simply get yourself out the door once or twice a day and make an attempt to get 30 minutes of walking done by the time you go to bed ... simple. Do that for 29 days and February is done.
The more you walk the easier it seems to motivate yourself to get out there.  
There are always days when it seems that everything is working against you in your attempt to get a little time to exercise. On those days you will need to be creative ... ten minutes here ... ten minutes there, a walk in the mall, or in the parking lot around your car.

To make your walk30 more interesting why not scout out a route one way that is from your home.  Walk for exactly 15 minutes out and then turn around and head home.  A couple of days a week take that route and time yourself. See how much further you are able to get in those 15 minutes ... you will surprise yourself as you walk on a regular basis just how much faster you will become and how much further you will be going in 30 minutes.
Hope you had a great walk today
Walk On Strong,
Sue