Day31 September Walk30 Challenge

One step at a time!!

Day31 September Walk30 Challenge ... JOIN ME!!

Congratulations to those of you who joined me step by step through August!!! YIPEE! You did it!
You should really pause and think about how this Challenge has made a difference.   Are you feeling a little more energized?  Are you sleeping a little better?  Do you clothes feel as if they have grown or that you have shrunk a little bit.  Was it easier to keep your weight in check even if you didn't loose anything to speak of.  Do you feel proud of yourself? ... I hope so because I am proud of you!
You have done what 99% of others would probably not choose to do and it was a seemly simple thing... head out the door for 30 minutes to walk and then do it again each day for 30 days.  It seems as if it should be simple but it isn't and that is why we have so many people who aren't very well.
There seems to be something inside of us that sabotages our exercise plans and our eating health plans and more.   I know that I have a little voice that stands in the way of my best intentions.

No matter whether you have been walking for a day or a month or a year ... make a commitment for the next 30 days ... just 30 minutes a day and if that seems like too much just head out for 10 minutes ... that's okay it is a start.
Come and join me for the September Walk30 ...  you'll be glad you did!

Oh and while you're at it register for the Minds In Motion K W Walking Classic  September 23... If you have been doing your walk30 every day you will be ready for the 5K for sure and then you'll be hooked!
www.kwwalkingclassic.com ( prices are going up on September 2).
Walk On Strong!
Sue

Day 30 We are almost there!

Voted the Best Walker Friendly Half Marathon!!

Day 30 We are almost there!

The walk30 Challenge for August is almost done!  Thursdays are training nights for the Walk On Strong group and we had a great hill session. So Thursdays are easy for achieving the walk30 goal.
Tomorrow is the last day of the month but it isn't too late to register for the Minds in Motion K W Walking Classic ... if you live any where near this event you need to be there it is FUN, inspiring and filled with great BLING and prizes!
GO to www.kwwalkingclassic.com to register
Walk On Strong in the K W Walking Classic!
Sue

Day 29 Join the walk30 Challenge for September

Tuesday night walking group ... inspiring!

Day 29 Come join the walk30 Challenge for September

Hey there all! I want to invite you to try and walk every day for 30 days in a row in September ... it's called the Walk30 Challenge and it is a lot of fun ( and challenging of course!). 

All you have to do is get out the door for 30 minutes every day! If you are adventurous on September 23rd you might do a 5K walk, maybe even a 10K walk and if you have been training  really long and hard you might be doing a half marathon for the Minds In Motion K W Walking Classic! For more information go to:  www.kwwalkingclassic.com 

If you are new to walking you may want to simply focus on getting out the door for 30 minutes and you will be out there everyday for 30 days.  That's the challenge and I would love to have you join me ... it is just a few days away ... think about it.

In the meantime ... Walk On Strong!

Sue

Day 28 Walking meetings ... Great idea!

A memorable walk in St. Jacobs

Day 28 Walking meetings ... Great idea!

There was a great article in the Globe and Mail newspaper today 'A Short Walk Can Boost Executive Control'.  Make sure you check this out because there is some great research and straight forward ways to get people moving while at work.
Walking meetings are a great way to make a connection and to get movement into your day.  There is a little awkwardness at first because we seem to balk at things the we just don't see as the usual way meetings are done but there is so much benefit that we need to just get over it!
The 'walk and talk' meeting should be something that is just a part of everyday office routine.  I have been going on 'walk and talk' meetings with our Trillium project researcher Livia.   Our project revolves around walking so it just made sense to go for a walk to discuss our progress and other issues with her. 

What I found was that the 5 km's (approximately 1 hour meeting) went very quickly and we got in a great deal of information and interaction during our walk. 
So if you have an opportunity to take your meeting outside ... go for it! You may meet with resistance but I think if you print a copy of this article and post it at work ... who knows what might happen or who may be asking you to go for a 'Walk and Talk'.
Our group walk was wonderful this evening ... the weather was  cooler and it made all the difference.
Walk On Strong!
Sue

Day 27 Just another walk30

This picture reminds me of walking in Paris... the sidewalk cafe

Day 27 Just another walk30

Some days it is okay to get to the end of the day and just go out the door and get your 30 minutes in.  That's what I did today.
It was Dave, Annie and me ... getting a little exercise walking around the neighborhood. It wasn't exciting or really very interesting but in the end it does make a difference ... simple as that.
Walk On Strong,
Sue

Day 26 Great day for a walk and roll!

The Buskers are wonderful!

 

Day 26 Great day for a walk and roll!

Today we took the bikes out and headed to Uptown Waterloo and the Busker Carnival today!  There were crowds of people there watching the buskers and getting some sun at the same time.  There is such great community support for these events and the Buskers are the one event that seems to mark the end of the summer for students of all sizes.
We also managed to get our walk30 in tonight when it had cooled off a little ... so I can rest with a clear conscience! I hope that you are hanging in for the August walk30 challenge ... and ready for the September challenge and the Minds in Motion K W Walking Classic.
Our last price increase will be in place on September 2nd so make sure you register right away!
 
Register or download a registration or pledge form by visiting our website:  www.kwwalkingclassic.com

    For more information email: info@kwwalkingclassic.com or call 519 743 8172
What ever you do make sure to Walk On Strong!
Sue

Day 25 Interval training makes sense

It was an absolutely beautiful morning for our walk!

 

Day 25 Interval training makes sense

I want to suggest that you check out one of my very favorite fitness sites ... SparkPeople.  It is free and one of the best sites around for tracking your food and helping you to stay informed around a healthier life style.  It is better than a lot of the sites that charge a monthly fee and the community is extremely supportive. You can also sign up for their newsletters ... they represent a sample of the best of SparkPeople. 
 Today's newsletter featured an article about How to get results with Interval Training. Check it out for some basics around adding intervals to your walk30.
If you read my blog at all you will know that I am a very big fan of interval training.  I believe that you can get the biggest health benefit from your walking routine by simply adding short intervals of "as fast as you can" walking.  One of the suggestions in the article is a great starter.  
Warm up for about 10 minutes at a steady walking pace and then walk one block as fast as you can ( your intense interval) for the next 2 blocks you will be back to a steady pace again so that your heart rate recovers and you feel as if you can do another block as fast as you can.  You simply repeat this over and over again for the remainder of your walk and then you do a slower pace for the last 5 minutes to cool you body down.
We were talking about intervals on the walk this morning and how exercise has such a positive impact on your brain.  If you want to read an amazing book about the relationship between exercise and the brain I highly recommend John Ratey's book SPARK. It will change your thinking about exercise all together.
If you want more information on intervals just search my blog.
Walk On Strong,
Sue

Day 24 It's official We have a PlayBook WInner

Day 24 It's official We have a PlayBook Winner

We waited a few days to be sure that we had every single registrant that came in by the deadline and here is a photo of all the names!
The time came to pull the lucky winner and ... drum roll everyone ... Leslie Fillion is the lucky walker that will be receiving the 64 GB BlackBerry PlayBook!!
We spoke to Leslie and she is thrilled!
You can still be a winner by registering for the Classic before September first because that is the date of the final price increase.  If you haven't already registered it is time to do it!!
You still have time to train and to support our cause ... Walk to win for Mental Health!!
I walked30 today did you?
Walk On Strong,
Sue

Day 23 Home again!

Day 23 Home again!
This is going to be a super short blog entry because I am really tired.  The bottom line is that I traveled home from New Albany Ohio and when I got home I talked David's ear off about my amazing visit while we walked30.  
So the walk is done and I am heading for some rest ... Walk On Strong!
Sue

Day 22 Last New Albany Walk30

Our New Albany Headquarters .... Starbucks!

Day 22 Last New Albany Walk30

Our visit to Albany is done and we are heading back to Kitchener / Waterloo with a lot of information and more than a few new friends.  We spent the day and evening with more members of the New Albany community and learned about many of the wellness activities and initiatives that are happening in this vibrant city.  We have been treated to some amazing cuisine and endless hospitality ...  a huge thank you to all of those who gave up their precious time to help us to understand the details around the New Albany Walking Classic and beyond. A huge thank you to Dr. Phil Heit for making it all happen.
I have lots of pictures but I can't seem to transfer them to my computer so it will have to wait until another blog.
We did our walking to the mall in our few off minutes but got a lot of steps in!
Walk On Strong!
Sue

Day 21 New Albany visit

Day 21 New Albany visit ... Wow!

We spent the day on amazing visit to New Albany community. We had a tour of the city and the race course and spent a very informative day speaking with the founder of the New Albany Classic Classic Dr. Phil Heit.   We were so impressed with this innovative community and its warmth and hospitality was something that will stay with us for a long time.  I think that we have made some long term walking connections here in New Albany.
I will be reporting much more about the trip and all that we have learned here but for now it is time to get some rest because we are heading back to talk to more of the key people that make so many wonderful things happen in New Albany.
Walk On strong,
Sue

Day 20 Walking30 in Columbus Ohio

Day 20 Walking30 in Columbus Ohio

It was the perfect day for travelling to Ohio. I am here visiting and finding out about the amazing walking community in this area. As a part of our Trillium Foundation grant project we are looking into models of successful community initiatives that are focused around walking and wellness.  We will be visiting New Albany Ohio tomorrow and talking to many of the community members that help to organize the New Albany Walking Classic, the New Albany Walking Club and other healthy community activities.
Our first walk30(plus) was to the Easton Mall ... and that was quite a walk and an incredible mall!
Tomorrow I will have a few pictures and a few stories to tell.
All very exciting!
Walk On Strong!
Sue

Day19 Walk30 Road trip

My new wheels ... yipee!

Day19 Walk30 Road trip

I am very excited and very tired ... but I had to do my daily blog.
Tomorrow I am heading down the road to New Albany to visit and learn about the New Albany Walking Classic.  Make sure that you keep tuned to the Walk30 Blogspot for pictures and news!
I am also very excited about my new bike ... not only did I do my walk30 I got a chance to bike60 with Dave today to try out my new wheels!
Check it out in the picture above ... back to the roads.
Walk On Strong!
Sue

Day 18 Blessings

  This video is one of my favorites ... I hope you enjoy it ... it's called the Gratitude Dance

Day 18 Blessings

This will be a short blog because it is late and I an tired but I was just thinking about how important it is to count your blessings and to be grateful. Right away I could think of quite a few so here goes.
I am thankful for the following  blessings that walk30 has brought my way:
- Great people that I have met
- Interesting stories and conversations that I have had
- Friendships that have developed
- Health that is a daily part of my life
- Positive habits that make everything better in my life

That is 5 for today and I could go on and on but ... it is getting late.
Walk On Strong and be thankful!
Sue

Day 17 Training for a half marathon walk

Saturday morning breakfast anyone?

Day 17 Training for a half marathon walk

The big deal about a half marathon event is working toward achieving the goal and that all comes to a climax on race day.  The real beauty of the half marathon is truly the gift it gives to you around increased commitment to your walking routine.  When you commit to 21K you are making a commitment to get out there and get ready for your race day.  The first time I signed up for a half marathon I was one of the clinic leaders for the Running Room and I was really well prepared because we were leading the clinic and we made sure that we kept on track. When the day came and we headed to the Niagara Falls Marathon we were ready and it was a good thing because the weather was wet and cold and it was a lot more challenging than we had anticipated ... but because we had done our training days we were pretty confident that we would be crossing that finish line!

Tomorrow our K W Walking Classic half marathon training group are leaving at 7 a.m. and they are heading down the road for 18K. 
Another group will be going out for 10K at 8 a.m. and the final group will be practicing their 5Kwalk for 9 a.m. Whether its a 5K, 10K or the 21K everyone will be ready for race day on September the 28th.
Hope you come and join us!
Walk On Strong,
Sue

Day 16 Last Chance to win a PlayBook

Day 16 Last Chance to win a PlayBook

Register before midnight tomorrow August 17th for a chance to win a 64 GB BlackBerry PlayBook.

It is easy to register  ... just go to www.kwwalkingclassic.com and download a registration form then drop it off at Waterloo Regional Homes for Mental Health 618 King Street West in Kitchener or click on the registration button on the home page and it will link you to our Running Room registration page ... as long as you do it before midnight you will be in on the draw.
Your going to just love our race ... it is inspiring!
That's it for tonight ... I will be busy tomorrow helping people register.
Walk On Strong!
Sue

Day 15 Just another walk30

We walked30 with our puppy Annie this evening but this is a picture of our last Newfoundland Terra Nova. We had so many great times with her on our walks.

Day 15 Just another walk30

Today was a busy day and things were hopping around here.  Summer is a time when you have people visiting and sometimes that can make it difficult to do the things that are on your must do list. Fortunately we are blessed with a visit from my sister in-law and she likes to walk!!
It is a blessing because it isn't always easy to convince a visitor to join you on your daily walk30 or to leave them behind because you have made a commitment to yourself to walk30 every day for the month of August.
So if you have managed to stay on track with your daily walks through all the distractions that summer can bring ... good for you! And if you have missed one or two walk30's ... well ... good for you! ... because you could have given up and where would that get you?  Some thing to think about that's for sure.
Where ever your day has taken you ... give yourself a pat on the back ... walk or no walk I think that we need to just appreciate that we keep on trying to be active.
Walk On Strong!
Sue

Day 14 Walking another Half Marathon!

I got this badge today from the Fitbit gang ... they are helping me celebrate ...YIPEE!

Day14 Walking another Half Marathon

If you are walking30 with me every day then you just completed (at least) your second half marathon in the moth of August! YES every seven days you have walked at least 21 K.  That's 3 K a day times 7 days ... a cool 21K  ... or a half marathon.
Make sure that you recognize the amazing accomplishment that walking every single day represents.  You are doing what most people just don't do ... you are getting out to exercise and move your body. Be proud of yourself and celebrate your success.
I got this cool trophy today from the FItbit people ... YES!

After our walking group finished our 5K we went out to celebrate Carrie's birthday.  I think that is one of the greatest gifts that walking brings ... it creates community.  We are so blessed with a wonderful community of walkers.
Walk On Strong!
Sue

Day 13 Just a busy day

One of my favorite walks ... Florence Italy a few years ago

Day 13 Just a busy day

From start to finish today was a busy, productive day.  The only problem with a busy day is that it tends to undermine the 30 day walk30 challenge that you have committed to.  In the past I would have had my walk30 plans derailed by a busy day but it has been along time since I have missed my daily walk and that tends to keep it happening.  It also helps to do this blog ... there isn't much to write about if I don't do my 30 minutes.
So after all was said and done we made time to just get out there and walk ... and I'm glad we did.
Walk On Strong!
Sue

Day 12 Another Fitbit review

Yipee! 25 thousand steps on Saturday!!

Day 12 Another FitBit review

I have been using my Fitbit for over a week and I am liking it more all the time.  It is able to monitor your sleep patterns.  I am a huge fan of sleeping and there are times when sleep escapes me ... to put it lightly.  This situation really is a concern for me because I enjoy looking into things that have to do with healthy habits and ways that our health can be compromised.  I have discovered that lack of sleep is way, way up there in regard to its negative impact on your health.  I recently read that not having sufficient sleep is comparable to not exercising as far as it's negative impact on your health.  From weight gain to the rise in almost all types of disease not getting enough sleep is hazardous to your health!
So back to my Fitbit.  I have been wearing my firbit to bed and it tracks the number of hours you actually sleep and how many times you wake up!  The first night that I tracked I hardly slept at all and I think I woke up 9 times.  I was very discouraged and worried because I think that I only had 3 and a half hours of sleep.  I have continued to track and found, to my relief, that I actually sleep more than I thought ... usually between 7 and 8 hours.  That first night was just a sleepless night but not a pattern ... thank goodness.
Getting the awards in my email also gives me a boost ... I have posted the latest one I received yesterday. 
25,000 steps on Saturday!
I hope you all have a good nights sleep.
Walk On Strong!
Sue

Day 11 More people are walking!

Day 11 More people are walking!

I love the About.com:WALKING website with Wendy Bumgardner, your Guide to Walking. 

From Wendy:

"Everybody's walking -- why not you? More people in the US are walking for exercise according to the US Centers for Disease Control and Prevention's "Vital Signs: Walking Among Adults -- United States, 2005 and 2010." Walking increased 6.3% in those five years, to 62% of respondents, and increased across all age levels and demographics.

An estimated 110 million Americans walk for exercise, making it the most-reported physical activity. The survey counted respondents who walked for at least 10 minutes at a time for exercise, transportation or leisure in the past week."

Be sure to check out the website for a lot more walking news and information that will make your walk30 even more beneficial.

I had a wonderful 14K walk today with the group! Cloudy and cool with a hint of rain ... I never thought I would appreciate rain so much but we have had such a dry spell.

Hope you had a rewarding walk30 today. Walk on Strong,

Sue

Day 10 Walk and WIn a 64 GB BlackBerry PlayBook

64 GB BlackBerry Playbook YES! Let's get excited! If you have registered for the 5K 10K or 21K you may win!



Day 10 Walk and Win a 64 GB BlackBerry PlayBook

I am so excited I just have to write about this again!!

It's not enough that you will be healthier in your body and your mind if you are getting ready for our awesome event ... NO ... we are even going to make your life easier by providing one lucky registrant with a brand new incredible 64GB PlayBook.   Next Friday August 17th is the last chance to have your name in the draw ... so get busy and download a registration form for the Minds in Motion K W Walking Classic or just go to our website www.kwwalkingclassic.com and register through the link to the Running Room on our home page. You might be our lucky winner and no matter what you will have a great race experience that you will never forget ... that's for sure!

That's right ... all you have to do is register for the 5K, 10K or the 21K Half Marathon and you could win a BlackBerry 64 GB PlayBook with all these bells and whistles:

(+) free High-Speed Micro-HDMI™ Cable
(+) free BlackBerry® PlayBook Zip Sleeve, Sky Blue
(+) 3 free BlackBerry® PlayBook™ Soft Shells- Black Translucent, White Translucent, Sky Blue Opaque
Discover a truly uncompromised tablet experience with the BlackBerry® PlayBook™. At less than half an inch thick, with a 1GHz dual core processor, it’s both ultra-portable and ultra-powerful, so you get high performance at every turn: stunning multimedia, true multitasking, and access to the whole Internet – no exceptions.

and if you have registered already you are in the draw!!

What a great reason to walk30 ...  getting ready for the race event on the 23rd of September ... walking for mental health and supporting a great cause. It's a Win Win!

Walk On Strong,

Sue

Day 9 Massasauga Rattle Snake in action!

Day 9 Massasauga Rattle Snake in action!

Yesterday I mentioned that during a bike ride with my son I came upon a rattle snake. It was right on the road in front of the cottage that we were staying at.  I went to the cottage and called everyone to come and look and when we got back to the snake it had moved into the under growth a little off the road. Our host Paul had his camera and took this video and you can actually hear the rattling of the tail ... so cool. It wasn't until later when we downloaded the pictures onto my laptop that we realized that he had captured the rattler in action. 
I had a very careful walk30 this morning at the cottage before we left ... I really had my eyes alert for our little friend.
Today's walk was not as exciting but very enjoyable ... the weather was cloudy and cool and the forest green ... you can't ask for more.  I was going to say that we don't encounter wildlife at home in the city but my husband Dave just about had an encounter with a skunk as he walked our dog around the block tonight!
Life just gets more interesting the more you walk30!
Walk On Strong!
Sue

Day 8 Lots of walk30's happening

Checking communication in Tobermory ... this place is hoppin'

Day 8 Lots of walk30's happening

I am amazed at how easy it is to get out the door when you are at the cottage. Everyone here is pretty active and there are invitations for sailing, canoeing, bike riding and swimming all day long! 

Today I have been bike riding and at the end of the ride I noticed a big stick on the road that turned out to be ... a rattle snake!!  It really wasn't too worried about me and stayed there for a few minutes and then moved off the road into the grass.  Very interesting ... Holy Cow ... the things you encounter at the lake! 
So here we are checking emails and blogging at the cafe in Tobermory once more ... time to head back to the quiet of the cottage once more.
Walk On Strong!
Sue
 

Day 7 Climb30?

So this is the ranger tower that I was talking about yesterday ... and I climbed it .. .twice!

...and this is the view from the top ... taken today.

 Day 7 Climb30?

 I yesterday's walk30 over to the ranger tower at the visitor center at the end/beginning of the Bruce Trail.   I was excited about taking a picture from the top of the tower but as I was walking over to the park from my internet cafe ...  I realized that my phone had just died and I wouldn't be able to take a picture for the blog today.  You would have been proud of me because I went anyway and when I got to the top I even took a picture for a couple who were also celebrating their accomplishment ... but no picture for Sue.

Today I decided to climb the tower again so I dragged my son along for the climb ... he wasn't as excited about it as I was.

I made it up ... twice and took these pictures to prove it!  It is a beautiful day for a walk30 and more.

 Change up your walk30 one of these days ... it's a lot of fun.

Walk On Strong!

Sue

Day 6 Walking30 every day!

I'm having a latte and a cookie and then ... I off to the Bruce Trail to walk30!!

Day 6 Walking30 every day!
I am going to write a quick blog entry here because .... drum roll ... I HAVE TO GO WALKING on the Bruce Trail. We are here in one of our favorite locations ... Tobermory.  One of the great things about Tobermory is that it is the starting point of the Bruce Trail ( or the end depending on your point of view).  I have a plan to head up the trail a little way and climb the forest ranger tower (not the official name I am sure) and get a summer picture.
We are also meeting friends for Fish and Chips so I have about 45 minutes to walk over there and climb and then get back so ... I am heading off.
I hope you have a scenic walk on this (Canadian) holiday Monday!
Walk On Strong!
Sue

Day 5 Walk30 on the road!

Saturday 8 a.m. Walk On Strong Group! Looking Good!

 

Day 5 Walk30 on the road!

My walk30 will probably happen at the lake today ... I am going to have a few days away from the usual routine.  Holidays are an opportunity to create a new routing for your walking and quite often it is easier to fit in when you have that extra holiday time!!  We can't wait to see what our puppy Annie will do if she has a lake to play with ... she's a Newfoundland Dog so she will be swimming for sure!
So we will see how the internet connections are up there ... if I happen to miss a day you can bet I will catch you up when I can.
Walk On Strong!
Sue

Day 4 Walked and climbed today with the fitbit

I got this badge for climbing 10 flights of stairs (one BIG hill)

...and this one for walking the 10000 steps that we all want to do each day

Day 4 Walked and climbed today with the fitbit

I am already loving my fitbit. I had a slow start today and I wasn't out with the Walk On Strong group in the morning :(  ... and on top of that it was super hot day here in southern Ontario!  Walking in the afternoon was not a wise choice today.  We waited until 9:30 p.m. to get out there for a quick walk around the neighborhood with Annie our pup! When I got home I had a few emails from my new fitbit gizmo... 
and here it is ...Congrats! You've walked 10,000 steps today!
Way to go, that's the recommended number of daily steps! Think you could make it to 15,000 for another badge?
Then I got another message that I had climbed 10 flights of stairs too!  Our walk had a really big hill.
A little encouragement and a suggestion for a little more effort are motivators and I like that personal touch.
The fitbit keeps track of my steps, how many stairs climbed (elevation changes) and it lets me know how many calories I have burned and it does this all wirelessly when I walk near my computer ... how cool is that.
There is more to this fitbit but I will save some secretes for tomorrow ... until then ...
Walk On Srong!
Sue
   
 

Day 3 Walking30 with my fitbit!

                   Check out this infomercial about the fitbit ... 
                        I am taking mine for a walk tomorrow

Day 3 Walking30 with my fitbit

I am excited about my latest fitness gadget ....THE FITBIT!!  I ordered it a few days ago and it just arrived.  I took it out for my walk30 today and had a small introduction to all it has to offer. It is getting late so I will simply say that I will tell you more tomorrow about the fitbit ... it even assesses your sleep patterns ... how cool is that! More tomorrow ...
Walk On Strong!
Sue

Day 2 Hill training for walkers

One of our favorite hills ... We were there tonight!

Day 2 Hill training for walkers

We were out looking for hills tonight with our Walk On Strong training group.  Everyone feels quite strong and accomplished when we finish doing hill repeats in a training session.
I thought I would outline a few pointers just in case you wanted to head for the hills on one of your walk30 days.
Hill Training Pointers for Walkers

• As you start uphill, shorten your stride. Take small steps with a rapid turnover.
• Focus on a consistent cadence ... get into a rhythm and keep it up until you crest the hill.
• Keep an upright posture your head, shoulders and back should form a straight line over the feet. Think about keeping your core strong just the way you always do when you walk.
• Use your arms to help pump you up that hill. Arms are bent at a 90 degree angle ... make a loose fist and move it from your hip to your heart. 
• Use your triceps to pull your arm back then let it drift forward ... the pull back will help to propel you up the hill.
• Keep your head up and your eyes toward the crest of the hill.
• Remember to breath in the nose out the mouth in a rhythmic pattern ... in 2 3 4 ...out 2 3 4
• When you crest the hill keep going for a little while then turn and head down the hill

Coming Down the hill
Be careful coming down the hill.  You are more likely to experience injury from your downhill journey than your uphill climb

• Once again be sure to shorten your stride.
• Focus on good body posture, and a strong core.
• Stay in control and keep a steady pace ... remember gravity is your friend.    
• AND ... Walk On Strong up and down those hills!   Sue

Day One The best walk30!

Walking Annie ...

... down by the Grand River

Day One The best walk30!
There is something refreshing about starting another walk30 Challenge ... you want it to be a special walk.  So tonight we actually drove down to the river and walked through the woods along the Grand!
When we got to the off leash park at the Humane Society Annie really wanted to go and run around but ... not tonight. 
It was the perfect night for a walk in the woods. I even called Sarah, our daughter, so that I could include her in our walk ... she's in Calgary so a phone call is the best we could do.
It was a wonderful day one.
Hope your first walk30 was a special walk.
Walk On Strong!
Sue