Day 31 Tomorrow is Day 1 come walk30 with me!!

All it takes is one step out the door every day ... just take it!

 

Day 31 Tomorrow is Day 1 come walk30 with me!!

Hey there ... please come and join me in the walk30 challenge!  June first is Day 1 and if you can commit to making an attempt to walking 30 minutes every day for 30 days ... well then you will have accomplished the walk 30 challenge.  
It is a great goal and you deserve the rewards both physical and mental.   It is all about being consistent and seeing where that can take you.  I am not saying that it is easy ... it isn't.  There is a little rebel in all of us that wants to derail the best of intentions that we set for ourselves ... just be human and give it a try ... it is all we can do and just maybe ... you will make it and when you do there will be the July walk30 Challenge to consider.
Come join me in a great walking experience ... you will be glad you did.
Let me know if you are joining me in the journey  at walkonstrong@gmail.com or you can comment at the end of the blog. Letting me know is optional ... walking tomorrow is the beginning ... I hope that you begin!
Walk On Strong
Sue

Day 30 How much water do you really need?

A cool path on a warm day is the best!

 

Day 30 How much water do you really need?

When the weather gets hot and we realize that we really need to take water with us on our walk it is always good to know that there is a reason ... aside from the fact that we are sweating and we need to replace what we are losing.
I found this great video from the Prevention website in my inbox today and I thought I would share it.
How much water do you really need?
And a few words from Prevention:

"You might sip on a few glasses of water throughout the day, but did you know that you need an additional 4-6oz of water for every fifteen minutes of exercise to stay hydrated? And the benefits of H20 go beyond quenching your thirst: The right amount of water can help you shed pounds, boost your brain power, and make your skin glow. Prevention’s Fitness expert, Chris Freytag shows you the best non-boring ways to get your recommended 8+ glasses of water a day, so you stay perfectly hydrated 24/7."

Just remember to stay hydrated as the warmer weather moves in and while you are walking30 through June!

Walk On Strong,

Sue

Day 29 A great day for walking30!

         Last year with the Walk On Strong Walking group!

Day 29 A great day!

Today was a great day for a number of reasons.  We got up early and started going through our 'Exercise and the Brain' Power Point presentation.  Dave and I do this presentation to Corporations, organizations and even hospital staffs and it is a presentation that we really enjoy.  It is all about the impact that walking can have on the body both physically and, even more importantly, mentally.

We went to The City of Kitchener and did a Lunch and Learn presentation at noon for the staff.
It is so truly gratifying to ignite a group and get them feeling that it might be a good idea to add a little more fitness ... walking into their life.
Later on in the day it was time for our Tuesday evening Walk On Strong group walk.  There was a group from Weight Watchers with us to do a 5 km walk.  The Running Room supports a 5 K walk that is happening on Sunday morning and there were a few women who did their walk today rather than Sunday. 
I was lucky enough to accompany a few of these women on their walk this evening and I  finished off the 5 K with a person who has had health difficulties that left her unable to walk a year a go ... tonight was a huge accomplishment ... that is inspiring!
I am grateful for good company ... if you don't have someone to share walk30s with you need to find some willing neighbors or someone to help make the k's go faster.
Hope you had a great day and a walk30!
Walk On Strong,
Sue

Day 28 Four half marathons in a month!

The Ottawa Walkers ... we are proud of you!

 

Day 28 Four half marathons in a month!

Yes ... if you have been walking30 every day this month you will have finished 4 half marathons this month 3K per day times 28 days is 84 K and 84 divided by 4 is 21K every single week!
Wow ... now that is an accomplishment. Please join me for the June walk30 Challenge just keep those kilometers coming!
Now for the weekly news
Four half marathons in a month!

This Week's Walking News

Congratulations to Annette, Carrie, Linda and Lori!  They made it through the heat at the Ottawa event this past weekend with flying colors! Carrie's brother was there too! Can't wait to see the medal
I have included the blog from yesterday inviting the world to walk30 in June.  The details are below and if you would like to join the challenge it is as easy as just starting on June first and getting out every day ... more details below.

Walk On Strong Workshops will be held at Dave and Sue's this week. We have just 2 weeks left in this session.
The next set of workshops will be starting in June and once we have the details ironed out we will send out a notice around that.  Our next goal race will be the Minds in Motion K W Walking Classic.

Free Group Walks
We will be meeting at the Waterloo Public Square near Shoppers Drugmart
Tuesday at 6:30 p.m. for a 5 K walk  ... A group from Weight Watchers will be joining us to get ready for their special 5K walk with the Running Room this weekend.
Saturday at 8 a.m. with Dave for a 12 K walk
                at 9 a.m. with Sue for a 5 Kish walk
Please join us afterward for a coffee and/or breakfast at Seven Shores Cafe on Regina Street.
That's it for today ... Walk On Strong!!
Sue

Day 27 Take the walk30 Challenge!

This photo is from a memorable walk with my friend Elaine on the Bruce Trail near in Owen Sound last fall ... WOW!

 

Day 27 Take the walk30 Challenge!

Every so often I just have to remember to invite whoever ends up at this blog to come and join me in creating a daily walking habit ... just 30 minutes a day for 30 days (give or take depending on the month) in a row. That is it just walk30 for 30.  If you do the kilometers will add up and you will feel a difference in your body and your mind.
Things have been hectic for us the past few weeks and with a hectic life comes a little extra stress.  I don't know about you but there are times when I am somewhat stressed, feeling tired and a little down and the last hing I feel like doing is going for a walk.  It seems to be human nature but just when we really need to take extra care of ourselves those are the times that we avoid just those activities that will help us to feel better. There truly is some magic in making a commitment to yourself and since starting this walk30 habit I have a built in stress buster.  I walk30 and I write my blog everyday ... it is my commitment and it is a habit that gives back to me as a stress buster and an energy booster.
On June first please come and join me in committing to getting out the door every day for 30 minutes for thirty days in a row. Then you can make up your mind as to whether you want to continue.  I have been recommitting since last November ... and I am glad I did.
If you live near Kitchener Waterloo you can join us on Tuesdays and Saturdays at the Waterloo Public Square check in tomorrow for details ... Mondays are out Weekly Walking News days for our Walk On Strong group. 
You have a few days to think about this and on June first you can jump right in!
Take care and Walk On Strong!
Sue

Day 26 Ontario Walks

Lady slippers on the path today!

Rein and Ken on the Iron Horse Trail

 

Day 26 Ontario Walks

Fabulous walk today... perfect weather and perfect company!

Another website that I noticed the other day is the Ontario Walks site.   It has been around for a while and highlights walks that take place in and around Ontario in the Spring. Although most of the walks listed are done it is a good site to have on your list if you want to do some day hikes and walks in the summer. 

Here is some info from the site ( link below).

Welcome to Ontario Walks 2012 Walking/Hiking season!

We have created another great inspirational series of Spring Walks & Hikes that will help empower all our participants to live a happier, healthier life.

When hard economic times arrive, people tend to remember the simple, but vital asset of well-being - or as we like to say...

"Your health is your wealth!"

For ten years now we have presented free, fun walking activities across Ontario and have enjoyed great success in promoting the many benefits of walking.

"The health benefits of walking are clear," says the Ontario Medical Association. "Regular participation in exercise such as walking can help prevent illness, improve fitness, fight depression and prolong life!"

So do join us again and get in touch with your neighbours, your environment and yourself.

We look forward to welcoming you! Do forward this invite to your friends and remember

Registration is FREE…”just for the Health of it”!

Check it out if you get a chance!
Variety is the spice of ... walking30.
Walk On Strong,
Sue

Day 25 Get Walking Website

My Daughter Sarah walking in Nipigon Ontario last year

Day 25 Get Walking Website

I have a lot of fun looking for walking information and finding interesting walking websites. The UK has a lot of great information, websites and trails for walking.  I was browsing around and I found the Get Walking Website and some interesting information about the benefits of getting yourself out the door.
From the Get Walking website:

More facts about walking

• In taking just one step, you use over 200 muscles.
• Walking 1 mile/1.6km in 20 minutes can burn up at least 100kcal/420kJ of energy, as much as swimming for 10 minutes, playing football for 12 minutes or doing aerobics for 16 minutes.
• Walking 2 miles/3.2km a day, 4 times a week, can help reduce weight by 0.5kg/1 pound every month.
• Walking a mile burns around the same amount of calories as running a mile, although of course it takes longer.
• Walking, like running, cycling, swimming and aerobics, is an aerobic exercise which helps your heart and lungs learn to use oxygen more efficiently. Regular brisk walkers will find they’re less often short of breath and are more energetic.

 I love the fact that we use 200 muscles when we take one step ... so if we walk30 and we walk approximately 1200 steps per km and we walk 3 kms that means a walk30 moves ... 720 thousand muscles are activated ... WOW!!!
Am I ever glad I got out the door today! 
Hope you did too.
Walk On Strong,
Sue

Day 24 We are walking in The Moon in June Race

Day 24 We are walking in The Moon in June Race
  Our walking workshop group is going to do the Moon in June 5 K race next weekend in Burlington.  It is a great race with a long history. The Burlington downtown area is filled with people and it is a race that the whole family can be involved in. 
 They have a walking category for the 5 K event and great prizes ... last time we did this race Dave won an awesome pair of shoes! There is also a special start time for walkers that makes it work better with the running population  of the rewards at the end of the race either a glass of beer or wine ... oh what the heck!!

We would love to have you come and join us ... if you live in the area you should head on down to Burlington and join in the fun!

Today was a steamy hot Thursday and a training day for the Walk On Strong workshop ... we had a great walk in the woods ... up and down more than a few hills.
Hope you had a great walk30 too!
Walk On Strong,
Sue

Day 23 The Half Marathon a week club!

Life is better if your walking30!

Day 23 The Half Marathon a week club!

 Come join us!
When I first decided to create the walk30 blog my idea was to set a fire under some of you that just needed a reason to walk ... a goal.  When I was thinking about a 30 minute walk it translated into 3 K ... which in my mind equaled a 10 minute per Km pace which is an average pace and fairly achievable.
 If you are able to keep up a 10 minute per Km. pace then you will be walking 21 K ( minimum) per week or a Half Marathon!

The idea was that if you did this week in and week out you would be achieving many health ( body and mind ) benefits and able to brag that you are a marathon walker at the same time.

So do not think about it too much longer ... just join The Half Marathon a Week Club.  Membership is free and we are a great group of enthusiastic walkers.
Today was a challenging day but my walk30 made it better ... hope you had the same experience ...Walk On Strong!
Sue

Day 22 Walking with a group

Day 22 Walking with a group
We are blessed with so many wonderful people to walk with!  On Tuesdays and on Saturdays we have free walks that meet in the center of Uptown Waterloo at the Public Square.  Everyone enjoys the fact that there is always a group there to walk with but the benefits go beyond that.
One of the things that I love about our walking group is that your walk seems so much shorter when you are talking your way along.  The conversations are always interesting!
After we got home from walking we headed out the door with our puppy Annie ... she was glad we had a little walk30 energy left.
That's it for today ... take care and ... Walk On Strong!
Sue

Day 21 Warm weather walking and safety

            A yummy cafe latte from Seven Shores Cafe

Day 21  Warm Weather Walking and Safety  

(Weekly Walk On Strong Walking News is at the end of this BLOG )

Just a few things to keep in mind as you head out in the warmer weather  

1. Water! In hot weather you need to be even more aware of staying hydrated.  Get a belt that holds a water bottle or carry it in your hand ... just be sure that you have water and sip it regularly during your walk.

2. Wear light colored clothing and a hat  Wear synthetic materials that wick away sweat to stay cool.  Cotton tends to trap moisture and keep you damp. A hat will keep your nose protected and shade your eyes. In the summer a light colored hat and clothing will be more reflective and keep you cooler.
3. Protect your eyes and skin.  In the summer sun's intensity can damage your skin and eyes. Wear sunscreen and sunglasses that screen out the UV rays.
Try to get out to walk in the early morning or the evening rather that midday if at all possible.

Ways to keep yourself safe:
When walking at dusk, at night or even early in the morning you may not be as visible to drivers.  We need to walk defensively and take pains to be visible. As often as possible cross at the lights or at the corner where traffic is expecting you to cross!  Make eye contact with drivers at the intersections before walking in front of a car.  Walk facing the traffic if you are on the road.
Reflective Clothing  Wearing reflective clothing is a good defence against invisibility, but you need to be sure that the reflective areas are large enough and are exposed from every angle.  Your best bet for finding reflective clothing is in a running store or a bicycling shop, or the running and bicycling sections of large sporting goods stores.
Reflective Shoes  Most running shoes now have reflective stripes. Some shoes even appear to have reflective soles!  If your walking shoes don't have such features, consider a pair of reflective shoelaces or put some reflective tape on your shoes.
Now get out there and enjoy yourself!
Weekly Walking News for W.O.S. Kitchener Waterloo
We always meet at the Waterloo Public Square in Uptown Waterloo just beside Shoppers Drugmart every Tuesday and Saturday.
Tuesday at 6:30 p.m. with Sue and Dave for 5 K
Saturday at 8 a.m. for 10 K this week with Sue 
Saturday at 9 a.m. for a 5 K walk with Dave
After we walk we go to Seven Shores Cafe on Regina for coffee and/or breakfast ... please come and join us!
Hope to see you out walking.
Walk On Strong,
Sue

Day 20 A Sunday walk!

Memories of cooler walking weather!

Day 20 A Sunday walk!
It was a scorcher today and so we were out the door at about 8 p.m. for a walk30. The evening or the very early morning is a good alternative time for a walk30 on days that are hot and sunny.  We have a little black puppy so it is good for her to walk after the sun goes down too!
That is about it for today but stay tuned for the Weekly Walking News for our Walk On strong walking group tomorrow.  I am having some difficulties with my old computer and will be posting the Kitchener Waterloo news on my blog until I get it sorted out.  Come join us if you live close!
Walk On Strong,
Sue

Day 19 The warm weather is here!

Water bottle ... hat ... sunglasses ... ready to go!

Day 19 The warm weather is here!
Today was a gorgeous day ... especially for a long weekend.  Very good news for those who are camping and traveling for our Canadian Victoria Day weekend. 

We had a very large group out for the long and the short walk today with our Walk On Strong group.  There were more than a few of the group that were surprised at how much energy it takes to walk in the hot sun ,,, even in the morning.   

A few things that make a huge difference when you are walking in the heat. First you need to have water with you on a walk that is over 3 K especially when the weather is hot ... you need to stay hydrated. Lots of our walkers carry a fanny pack that has a holder for a water bottle ... works great ... as long as you remember to drink the water.  I like to put a pinch of sea salt and a squeeze of lemon in my water to replace the electrolytes I am losing through sweat.  It sounds kind of yucky but it is actually quite refreshing.
It is good to have a habit of taking a drink at a stop light or when your waiting for traffic to clear.  Another way to protect your head and cool yourself down is to be sure to wear a hat.  You are creating some shade for yourself and it really makes a difference when you are out in the open. 
The first day of really warm weather takes us by surprise ... we will be ready for it next time.
Walk On Strong!
Sue

Day 18 The benefits of interval training

Interval training gives you the biggest bang for your fitness minutes!

 Day 18 Interval Training ... I Love It!

Last night we were working out on the track near us with the Walk On Strong  power walking group. We were working on intervals to build strength, speed and overall fitness.  As a fitness professional for many years I have long been convinced that interval training is the best way to get the most from your fitness minutes.  You have to begin slowly with this type of training and start with short intervals of high intensity activity ( for us that is power walking as fast as we can ).  You can begin with a 15 to 30 second intervals of fast walking and then recover for 1 to 2 minutes of steady strong walking.  As you get stronger you will lengthen the high intensity intervals and always recover for a longer period of lower intensity so that your heart rate goes down and you are fully recovered and ready to go again. 
You can get a super workout with a 30 minute interval walking session.  If done properly with sufficient recovery it is a safe way to strengthen your heart and build your breath support.  When we are training people we encourage them to build toward going as fast as they can during the high intensity intervals ... the great thing is that everyone's fitness level is different and so one person's fastest pace is probably not the same as the person next to you ... and that is okay. 
 If we are doing intervals as a group we suggest that at the end of the HI ( high intensity ) interval the faster walkers just walk back to those who are a little further behind as they recover ... keeping the group together.  If we are working on a track then we might just encourage individuals to focus on their own workout and keep going.
The most important thing to remember is that you need to recover and that is the power of interval training.  Many people think that more and harder non-stop training is the way to faster results ... we see this all the time in fitness classes. Giving your body recovery time insures that you have the energy to put all your effort into your next HI interval. 
For more information regarding interval training check out this fabulous article on Understanding interval training. There is an audio there to go with the article and well illustrated poster format ... very cool and informative.  The Greatist website is an amazing resource for all things health related ... highly recommended!

Everyone is busy and we all want to be more healthy and fit and interval training is the answer ... no matter what your fitness level as long as you take it one step at a time! 
If you are walking30 every day all you need to do is to change 2 or 3 of your workouts to interval training workouts and you will notice a difference in your overall health and strength.
I am heading out to do some intervals today!
Walk On Strong!
Sue

Day 17 Just another walk30

Our Newfoundland Terra Nova at Miller Lake ( a few years ago) We miss her.

Day 17 Just another walk30
Some days it just seems that it is just enough to get out there and do the walk.  The people that are in our workshop on Thursdays are inspiring ... they are working hard to walk a little stronger and get more benefit from their walk.  It is so gratifying to be working with them!
So tonight is a short blog to say ... keep on walking30 ... it makes a difference!
Walk On Strong!
Sue

Day 16 Back home again

A stormy day in Tobermory .... and time to leave for home

Day 16 Back home again!
Good-bye to the north and home again early this morning! It was difficult leaving the cottage this morning although the cold and rain did make it easier ... life is good when on a get away weekend but reality is down the road a little.  Fortunately tonight is dance night and that made it easier to settle into the feeling of being home.
Our friends from Owen Sound are visiting us for a few days and that is a treat too! I was able to share my Chance to Dance Class with my friend Elaine and got rid of any extra stress I was carrying ... I highly recommend a dance walk30 ... just put on the music and let those feet lead you around the house.
Yay! Life is good on the dance floor!
Dance on Strong!
Sue

Day 15 Anniversary walk30

This is a tower at the visitor's center at Km 0 of the Bruce Trail and under it is the view from the top of the tower!

Day 15 Anniversary walk30
We are finishing our get away to the Bruce Peninsula today and celebrating our 36th wedding anniversary at the same time.
We went into Tobermory yesterday and did a lot of reminiscing about all the adventures we have had in this area over the years. We have rented cottages, stayed with friends and hiked the Bruce Trail.  We have traveled on the Chicheemaun back and forth from Thunder Bay to Sarnia many times.  We been visiting this area for all of our 36 years together and we are hoping for many more!


So here's to The Bruce ... if you ever get a chance there is some mighty fine walking to be had.
Walk On Strong!
Sue

Day 14 Walking30 on The Bruce Trail

Down the Bruce Trail

Day 14 Walking30 on The Bruce Trail 
We just happen to be in some of the best hiking country there is and at the end of the famous Bruce Trail. We are going to get out and do a little bit of walking30 on the trail so I thought I would share this information with you. 
I have pulled this information from www.brucetrail.org
The Bruce Trail is the oldest and longest marked hiking trail in Canada. It is 840 km long, with over 440 km of side trails. Every year more than 400,000 visits are made to the Trail as people walk, snowshoe, watch wildlife, take photographs and admire the glorious scenery of the Escarpment.

The Bruce Trail was instrumental in the Escarpment being named a UNESCO World Biosphere Reserve by the United Nations in 1990 - one of only twelve such reserves in all of Canada. The Bruce Trail is a member of the Ontario Trails Council through affiliation with Hike Ontario.
In 2009 the Bruce Trail Association changed its name to the Bruce Trail Conservancy which is reflective of the Bruce Trail's mandate to conserve the land on which it resides. Trails-A-Z lists over 100 different trail segments, such as The Bruce Trail - Toronto Section, Caledon,  Beaver Valley, Terra Cotta or Iroquoia (to name just a few),that make up the Bruce Trail.
With over 280 Bruce Trail trailheads, the Bruce Trail is big! You can support the Bruce Trail directly or you may want to purchase something from the Bruce Trail store."

 And a few more facts from www.explorethebruce.com
  "We can’t help but toot our horn when it comes to the Bruce Trail. Hands down, we have the most dramatic section of the world-famous footpath. Here dolostone cliffs drop 10 stories into the turquoise abyss of Georgian Bay. Spots like these make you want to lay on your belly with your head over the edge and watch your spit.

From Wiarton to Tobermory, the Bruce Trail stretches 156 km along the Niagara Escarpment on the eastern edge of the Bruce Peninsula. Huge boulder beaches and massive caverns put you in the land of the giants. Crevices, steeps and stocky roots keep you focused. It’s a challenging trail – for sure.

Numerous access points allow for countless day trips. Side trails offer looped options. There are primitive campsites and drive-in public campgrounds en route. At the trail’s northern terminus in Tobermory, be sure to climb the Lookout Tower for a stupendous view, and also to get your picture taken in front of the Bruce Trail cairn." 

A great place to enjoy some exercise and majestic views!
Walk On Strong!
Sue

Day 12 and Day 13 Enjoying The Bruce

Close the the coffee shop ... Tobermory town

Day 12 and Day 13 Enjoying The Bruce
Well blogging has its challenges when you are away from home ... the internet isn't available at the cottage and I have tried to do my blog on the phone connection with very frustrating results ( hence two days in one blog here).
Right now I am at the coffee shop on main street over looking the harbour in Tobermory. The internet is free and fairly good but it occasionally cuts out and I have to spend some time reconnecting.  My latte is awesome and they have gluten free cookies ... so life is actually pretty good!!
It is Mothers day and I think that this is the first Mother's Day that I haven't been with either one of my children.  I have talked to Mike this morning so I do feel connected but it isn't quite the same.  My children are grown and petty amazing individuals but they are still my kids just the same and I am missing them on Mother's Day.

I hope that all the mothers out there are having their own relaxing day ... that might include a walk30 of course.
Yesterday we had a very long walk around the lake front and found a beach for Annie to get into the water ... she was swimming in minutes!  She definitely has the Newfoundland instinct for water.  I will post some pictures later when I get home.  We have gone for a shorter walk already today and I think that we will get out again later.  
Walk On Strong!
Sue

Day 11 Walk30 at the cottage

Heading down the road!

       
Day Walk30 at the cottage
This blog is a day late but for a good reason ... we are enjoying a wonderful cottage for the next few days. We were offered this opportunity for get away and just took advantage on a whim! We spent the day getting ready And the drove north for three hours to our little hide away.


It was pitch black out and my walk30 still needed to be done ... so with flashlight in hand out we went. What a wonderful walk under the stars it was better than any imax that's for sure.
I am working on this blog on my phone and it is challenge. So I will sign off for now. Walk on strong!
 Sue

Day 10 Walking gizmo ... the fitbit

Day 10 Walking gizmo ... the fitbit
I am always on the look out for pedometers because we often are asked about how to find a dependable one.  Pedometer challenges are great for the office or any group to get them walking more and getting into the fitness routine. At the same time there is nothing more frustrating than a pedometer that doesn't work.  I just came upon a website about the Fitbit ... it is a pedometer and a whole lot more.

Here is a little information from their website:
"Make every step you take a step toward better fitness. The Fitbit Tracker shows your real-time activity stats so you know how close you are to your goals. It's with you every step of the day, motivating you to make small changes that add up to big results."


I think that if it takes a gizmo to help us out the door then ... well that's okay. I will keep on the lookout for some ideas to keep you motivated but for some of you it might be the Fitbit.
Hope you had a great walk today!
Walk On Strong,
Sue

Day 9 Back to the old routine

Wednesday is a good day to walk the dog!

Day 9 Back to the old routine
It really is great to be home again.  Wednesdays are my Dance Class days and so I always make sure that I get out and walk early so that I don't have to walk after my dance class when I am incredibly tired.
Today was like the usual Wednesday ... Dave and I did a walk30 with Annie (our Dog) around the neighborhood and later in the day I did a little more to be sure I got my minutes in!
It is nice to be home and back to the walking routine that fits my life!
Walk On Strong!
Sue

Day 8 Flying Home

Lil and Art Krause ... my Mom and Dad!

Walking30 around the ranch this morning

Day 8 Flying Home

It is tough to leave your family even after a great visit and the highly successful Regional Competition here in Calgary this week.

It just never seems like the visit is long enough or you get to see all the people that you want to. 

This morning was a little slower in pace so my sister Caroline and I had a chance to walk30 with the dogs ... visit the horses and just get a little exercise in ... it felt good!

We had lunch a the Saskatoon Berry farm with my Mom and Dad. The picture turned out well ... I will add it to my collection.  

Here i am in the airport writing my blog and feeling a little blue.

Goodbye is always a tough word especially when you have shared some quality time with the people you love.

Fortunately I have a warm and loving place to return to ... lucky me.

Hope you had a great walk30 today!!

Walk On Strong,

Sue

Day 7 Walking in Calgary

Goodbye to Calgary!

Day 7 Walking in Calgary
Another beautiful day in Calgary and tomorrow I am on my way home.  I have really enjoyed my time here but getting my walk30 in while away was a little bit challenging.  Some days I hopped on the treadmill and others I just did a number of smaller walks that just added up.  Summer vacations and long weekends are coming and we need to create a way to stay on track and just keep walking.
Right now I am tired but I think that it would be a good idea for a future blog ... ways to stay active while on vacation ... look for that one some time soon!
Walk On Strong!
Sue

Day 5 and 6 Walking in Calgary

The Vocal  Motion Chorus

The family connection: my 2 sisters, Aunt, niece, cousin and my Mom ... singing together

Day 5 and 6 Walking in Calgary
It has been a wonderful weekend!  Part of yesterday's excitement was a very long walk with the Vocal Motion chorus from our hotel to the competition stage ... an exciting walk30. 
After all was said and done we came away with a third place medal and the memory of a great competition.  I was going to write about our Saturday successes but the internet was not available at the hotel last night when I finally got back to write.
Today we were wrapping up, packing and leaving the hotel with our medals in hand ... feels good!
We walked downtown to find our breakfast and so my walk30 was a purposeful project .
Walk on Strong!!
Sue

Day 4 Walking In Calgary

Vocal Motion Chorus!!

Day 5 Walking In Calgary
Well today was busier than every other day this week ... traveling can really throw your routine for a loop.  I did get a chance to do some walking around the area that our hotel is located ... we are at the Palliser Hotel  on 9th Avenue in Calgary.
I am staying here with my Mom and she was telling us at dinner that she and my father stayed in this very hotel for their honeymoon 65 years ago and that they paid $10!  She also let us know that was a lot of money back then.
So tomorrow is the big day for the Vocal Motion Chorus ... stay tuned to find out how we do in our competition and if you think about it ... send us some good wishes at about 2 p.m. Mountain Standard time.
Walk On Strong!
Sue

Day 3 Walking in Calgary

Day 4 Walking in Calgary
My days here in Calgary have been filled with singing so my walking experiences have been your basic walk30. 
 I think it is a testament to the fact that when life is exceptionally busy or your not in your usual surroundings it is okay to just get out the and do your walk30 ... however you get it done.   
Most of the time my goal is to go out the door but due to my busy schedule I have been doing my walk30 on the treadmill here at my sister's home.  Tomorrow I am going to get outside for a walk around downtown Calgary ... wish me luck!
Walk On Strong,
Sue

Day 2 Walk30 in Calgary

My sister's Quartet 'Crave"

Day 2 Walk30 in Calgary
This morning I got up and one of the first things I did was walk30 ... I knew it would be a busy day warming up my voice and getting costumes all figured out.  It sure is fun dressing up in sequins and singing with the chorus.  Tonight we had our last practice before the regional competition this weekend ... and it was my first practice.  
I seem to be keeping later hours here in the west ... it is after midnight and I had better get my rest!
Walk On Strong!
Sue

Day1 Calgary Walk30

                 The mountains from Calgary one of my favorite views!

Day 1 Walk30 in Calgary 
It is late and I am tired ... walk30 is done! Yipee!
More news tomorrow.
Walk On Strong!
Sue