Day 30 Yipee ... we made it!

Goals start here.  Tomorrow is the first day of the October Challenge! Happy New Month!!

Day 30 Yipee ... we made it!

So tomorrow is day one again and we can choose to walk30 for 30 more days (or 31).  The Minds in Motion K W Walking Classic is behind us and if you are like me you might need a goal that gets you out the door every day this month for 30 minutes.  
It really is pretty simple and at the same time it isn't easy.  I have talked about this a lot in this blog over the past eleven months ... the fact that establishing a regular walking habit is tricky and it takes patience with one's self and a measure of determination and even then it is still a CHALLENGE.  That is the point and that is why it is called the October Walk30 Challenge.  I am only asking for 30 days but it is just enough time to make a difference and get you moving and possibly make you want to do it again in November.  Please come and join me tomorrow for Day One of the October Challenge and send me an email and let me know that you are in and game to try. walkonstrong@gmail.com
Here's to always attempting to be healthier and the best you can be ... no matter how many times we have to start again.
Walk on Strong into October!
Sue

Day 29 Join me on Monday for October walk30!

Saturday's walk  took us through Moses Springer Park!

Day 30 Join me on Monday for October walk30!

This blog for Saturday is actually being written on Sunday morning because Rogers internet was out when we wanted to watch netflix and I quickly realized that I might not be able to do my blog without any internet access.  It was rather telling as we sat there wondering what we would do instead of watching the show we wanted to see on the internet.  First Dave called Rogers and of course they were experiencing very heavy calls and he had to wait for a very long time to find out that, yes, service was down and could be for quite a while.  We actually considered trying to contact Rodgers via internet because the phone route was taking so long ... with no internet that could have been a longer wait.( ha, ha)   Now that is denial!!  We really do take the internet for granted.

I did attempt writing my blog via my cell phone and then I realized that I was being a bit over the top in my determination to write my blog before I went to bed.  I decided that every habit deserves to be broken once in a blue moon so here I am on Sunday morning writing about not being able to write my blog.
It was a glorious blue shy Saturday walk and we had lots of walkers with us on our ususal Walk On Strong walk ... thanks to all that came and welcome to Cheryl, John, Sharon and Cathy who all joined us for the first time!
Walk on Strong!
Sue

Day 28 Walking 30 minutes a day can be slimming

All you need is a good pair of shoes!

Day 28 Walking 30 minutes a day can be slimming

There are a lot of health reasons that should motivate you out the door for your walk30.  I don't like to make a big deal about the fact that walking just 30 minutes a day does have a positive effect on your weight.  I believe that we focus on and worry about our weight way too much ... I know I do and I work at trying accepting myself the way I am.  At the same time it doesn't hurt to find even more motivation to do your daily walk when there are benefits that really hit home.  The least your daily walk will do is help you to maintain your weight but even if walking keeps you from gaining there is also the fact that you are creating more muscle in you body and muscle helps to boost our metabolism ... I would call that  a win /win!
Research tells us that walking a little everyday matters a lot. A study from Duke University found that walking for 30 minutes a day can prevent weight gain in most people who are physically inactive. And researchers from Brown University and the University of Pittsburgh showed that women who walked for an hour five days a week and consumed 1,500 calories a day lost and kept off 25 pounds over the course of a year. 

A walking habit is much easier to establish than visiting the gym and the investment is minimal ... all you need is that pair of shoes.

The shoes above are called Minimus Trail shoes and they are made by New Balance in conjunction with Vibram. I have been wearing them all summer and I love them.  They are a variety of barefoot shoe and not for everyone but they are extremely flexible and work well for power walking technique.  I will have to do a blog about them soon but until then I plan to keep on walking out the door for my 30 minutes every day.  I hope you decide to take the October walk30 challenge with me!
Walk On Strong!
Sue

Day 27 Walking the dog!

A BIG THANK YOU to Annie Lewis!

 

Day 27 Walking the dog! Gets us out the door ...

I was contemplating what to write about today because it is late and I was feeling tired and just somewhat uninspired.  Then I started to think about how helpful it has been this year to have had Annie with us to motivate us to walk30.  Annie was born on November 10th 2011 ... so when I reach my first year of walk30s she will almost be one year.  This is not a coincidence ... she has been a real motivator in the walking department that's for sure.
So if you have an Annie in your life be sure to give that dog a hug and say THANK YOU!  What would we do without them?
Walk On Strong!
Sue

Day 26 The October Walk30 Challenge awaits

Time to renew your commitment to yourself ... Walk30!

Day 26 The October Walk30 Challenge awaits

The race day has past and the push toward the goal race may be gone ... but the need to keep fit and healthy doesn't ever go away.  How will you keep on going? It seems to me that the walk30 Challenge is just what is needed to keep those feet heading out the door.

On Monday you could be starting the Walk30 Challenge for October 2012!  For me it will be the beginning of month number 12 of my walk30 Challenges.  YES ... I will have been walking 30 minutes a day for a whole year when I am finished my October walk30 Challenge.  November 2011 was the beginning of my monthly commitment to a daily walk for 30 minutes ... that's right every day I get out there ... rain or shine ... wind or snow.  One month at a time one after another is the path to feeling better.

I am inviting you to join me in this October Walk30 Challenge and it could be the thing that helps to create a walking goal ... who knows. It is not a simple thing to take on challenge and walk with it but if you just take it a day at a time it could very well make big changes in your life.

Walk On Strong!
Sue

Day 25 Walk On Strong

6 a.m. on race day ... get ready for the fun!

Day 25 Walk On Strong

It was back to the Tuesday evening walk and tonight I took Annie. We had lots of race shirts and a few medals in the crowd ... it felt good to see the enthusiasm within the group!
Dave and I send out a HUGE THANK YOU to all of our wonderful walking friends and community that helped so much to make the race a success!
I am heading off to an early sleep in hopes of catching up with some energy.
Walk On Strong!
Sue

Day 24 Walk30 is a stretch when your tired

Part of the Walk On Strong Team 2012 at the Kw Walking Classic ... we are here!

Day 24 Walk30 is a stretch when your tired

It's funny I was just really feeling tired today and it was the first day in a while that I have felt that it was a stretch to actually get out the door.  I went out for a 20 minute walk around dinner time and I thought "oh, it won't be hard to finish off my walk30 tonight with a walk with Annie our dog".  We left it until late and I actually fell asleep while watching a show on TV!  I almost gave in to the feeling that sleep was calling ... then I snapped into walk30 consciousness and said "we have to get the dog out".  What I was really saying was that I had to get myself out the door!

Of course I also had to get my blog done ... so I was upstairs on my computer thinking about what to write and no ideas were coming so I looked through the photos I took yesterday ... then I found one that was sent to me by Mike from our Walk on Strong Team.  How can I feel uninspired when I look at that amazing group of people who we have been walking with every week for so many weeks that I can hardly remember. 

This is the reason that we are getting out the door ... the connection to people ... it truly helps. If you are feeling that it is just a struggle at times to give yourself the gift of a walk30 ... maybe you just need help or a friend or two to motivate you.

Hats off to the Walk On Strong Team!!

Walk On Strong,

Sue

Congratulations to all of you who walked in,  volunteered and supported the Minds In Motion K W Walking Classic!

Day 23 K W Walking Classic a sunny success!

Lee Scott of Wow Power Walking was first in the Half Marathon!! Congratulations!

Day 23 K W Walking Classic a sunny success!

Well the day is finally here ... for Dave and I it started at about 4:45 a.m. when the alarm went off and Dave was out of bed and ready to go.  I arrived at 5:45 a.m. and we were ready to set up Race Day.
I will give you a longer report tomorrow but the bottom line was that it was an amazing event and I think that everyone went away with a feeling that they were supporting something very innovative and at the same time personal.  I know that we must have raised enough to purchase a lot of shoes ... it will be  few weeks before we have any real idea but it felt bigger and better than last year!
More details tomorrow ... but I want to say thank you to all of the amazing Teams, individuals and volunteers that came today and made it such a success.
I also want to say thank you to the weatherman ... you came through at the last minute!!
Walk On Strong!
Sue

Day 22 Walking is Cool!

Day 22 Walking is Cool!

Today was the Race kit pickup for the K W Walking Classic! IT WAS AWESOME!  If you were there you know what I mean.  The only logical conclusion would be that walking... is COOL!
I have to get up at 5 a.m. for race day so ... off to bed.  If you are anywhere near Waterloo tomorrow come and walk with us, volunteer with us or just come and cheer!
Walk On Strong!
Sue

Day 21 The race weekend begins!

Day 21 The race weekend begins!

Well the weekend has begun and we have some of our favorite people visiting with us tonight! Uwe, Elaine and Zoulou (Uwe's seeing eye dog) are here in Kitchener and have blessed us with their company.
We have been doing odds and ends jobs all day and it is time to get some rest before the Expo day. 
Elaine and I and Annie had our walk30 ... the weather is perfect for walking.  It was good to get out and clear my head from all of the race weekend details.
The picture here is of Zoulou and Annie in a quiet moment  and that didn't happen too often.
Off to bed ... Walk On Strong,
Sue

Day 20 Come walk with us!

The best committee and they are working hard!

Day 20 Come walk with us!

We are busy as can be ... the race is this weekend and it will be spectacular! The only thing missing might be ... you!  Registration is still possible if you come and join us on Expo day at the Waterloo Public Square. We even accept registrations on race day ... come and join in the excitement and energy!  Today was a challenge ... but it's all worth it!
Walk On Strong,
Sue

Day 19 Organizing a walking race

                23 and 1/2 hours ... walking makes a difference!

Day 19 Organizing a walking race 

I don't think that it matters what kind of race or event you are trying to organize it is a great deal of work.  I can not imagine organizing an event that wasn't a heart felt effort like the Minds in Motion 
K W Walking Classic event.  It is all about making a difference in peoples lives.
If walking is something that you haven't tried because it just doesn't seem to cut it or you feel that you need to do something more athletic to make a difference in you life ... well then you haven't watched this video.
If you can watch this and then say walking isn't enough ... well then ... I just don't know what we could do to convince you otherwise.
Come and join us on Sunday ... we are ready for you and you are going to see WALKING in a new light ... I guarantee it!
Walk On Strong!
www.kwwalkingclassic.com ... check it out!
Sue

Day 18 What is great about a walking group?

Come walk with us!

Day 18 What is great about a walking group?

Tonight we met with the Walk On Strong group for another Tuesday night walk.
I brought Annie with us and we were at the end of the long line of walkers and just enjoying the good company and conversation. As we were rounding a corner we came upon a woman who asked us "Is this some kind of walking club"?  We immediately started to tell her that "Yes" we were and she was welcome to join us on Tuesdays or on Saturdays to join in the fun!

She was thinking that she would join us some Tuesday in the future because she was so impressed with so many people walking along together.  She actually heard someone talking about Dr. Oz and thought "that must be a good group of people ... interested in health".
There is something special about a group that gets together to just walk, talk and get a little more fitness into their life ... we are blessed to be a part of it!
Walk On Strong!
Sue

Day 17 Six more sleeps until the Race!

... and I even earned a Fitbit trophy!!

Day 17 Six more sleeps until the Race!

This is a day that was super busy and productive ... my walk30 slowed me down and got me into a more comfortable space. I haven't really got too much to say because I am ready for a rest.  But I do have to add that I am grateful for the wonderful people that are all around me supporting each other and the positive initiatives that have been started with this Minds In Motion event!
Walk On Strong everyone!
Sue

Day 16 Seven Days until the MIM K W Walking Classic

Day 16 Seven Days until the MIM K W Walking Classic

I just want to give a big shout out to the New Albany Walking Classic that happened today! If you have never heard of the New Albany event then you are in for a treat. More than a few years ago I was looking through the world wide web to see if there were any other races that were like the vision I had for the K W Walking Classic .... and I found the New Albany Walking Classicn in New Albany Ohio. 
They have their event on the 3rd weekend of September and it is a huge race with a big community impact. 
So we are sending out the best wishes possible to New Albany for a very successful day ... we are sure that it was incredible!
Walk On Strong!
Sue

Day 15 Eight days to race day!!

8 a.m. Walk On Strong group heads off for a 12 K walk

Day 15 Eight days to race day!!

I want to take this opportunity to say THANK YOU SO MUCH to the 9 a.m. group ... they came out this morning and handed out our community letters all around the race route in the Westmount area.
We have the most amazing community of walkers! You are all very much appreciated.

We had to do a quick change after our walk to get ready for the wedding of some very good friends. They called it a hippie wedding because it was out in the country and we had a story teller and a drum circle that was wonderful. What an amazing day!

Well I am glad that my walk30 was covered in the morning because the eyes are getting tired and there is a lot to do tomorrow!
Walk on Strong!
Sue

Day 14 and 9 days left until it is race day!

CMHA Team!

 Day 14 and nine days left until it is race day!

I know that I am a bit obsessed with the Minds in Motion K W Walking Classic ... but there is a good reason.  We were among the first to ( actually the very first) to have the vision surrounding this event. It is an incredible amount of work to mount an event of this size but it is worth it.
If you are anywhere near Kitchener Waterloo next weekend be sure to come and walk with us!
In the interim try getting out there for a walk30 ... you will be glad you did!
Walk On Strong!
Sue

Day 13 Ten Days until the K W Walking Classic

Don't miss it!

Day 13 Ten Days until the K W Walking Classic

I just want to share some news about our Expo day September 22! I have been out for my walk30 and I have to say I was so tired I could have just not done it ... but ... I did. That is kind of the bottom line isn't it?

        Minds In Motion  K W Walking Classic
    WALKING FOR MENTAL HEALTH EXPO

Registration / Kit pick up Saturday, September 22 opens at 10 a.m.

Registration tables in the center of the mall at the Waterloo Public Square

75 King Street South Waterloo

Displays from local social service agencies, groups and free public presentations schedule:

11 am What’s Power Walking All About? - Susan Lewis of Walk on Strong

1 pm Pilates for Walkers - Stephen Filipowitch of KW Pilates

2 pm Nordic Pole Walking - Ron Baines of Dynamic Strides

3 pm Introduction to Chi Walking - Dick Felton Certified Chi Walking Instructor

3:30 pm There will be a Group Walk through Waterloo Park at the end of the Chi Walking workshop please come and join us!

More information will be on its way regarding the Race Weekend! Please encourage friends and family to join you on race day ... we still have room! info@kwwalkingclassic.com                                                                                  Registration link or download registration form at this link: www.kwwalkingclassic.com

Day 12 Busy Busy Day!

one step at a time ... takes you to a good place

Day 12 Busy Busy Day!

I have been running around all day and feeling as though there is just too much to do.  Have you ever felt like that? ... of course you have!  I think that most of us are on a treadmill of sorts in our lives and that it is just possible that if we sit for a moment and take a few deep breaths things will slow down and get better.  That is how I feel these days when I take time to do my walk30.  I am so grateful for:
1. Our awesome race committee for the Minds In Motion K W Walking Classic
2. My wonderfully supportive and calm husband
3. The calming walk30 that saves the day  ... most days.
Take some time to go for a walk with yourself and breathe deeply while you walk along ... you might just feel a great deal better.
Walk On Strong and keep the walk30 Challenge going.
Sue

Day 11 The Minds in Motion Fundraising Challenge

All you need is a good pair of shoes!

Day 11 The Minds in Motion Fundraising Challenge

I am excited about the KW Walking Classic for a lot of reasons and now there is one more. We are encouraging everyone who would like a Challenge to collect pledges that will help us buy one pair of shoes.     One Hundred Dollars = One Pair of Shoes
As many of you know our fund raising cause is mental health and specifically providing properly fitting athletic shoes to people on fixed incomes that are using fitness to assist in their recovery from mental health concerns.
We have provided over 500 pairs of shoes in the past 4 years.
After our first Minds in Motion event we offered shoes to the public and ran out of funds in just over 2 weeks! This year we were able to provide shoes 10 months before we had to close our fund.
There is a need for shoes and to help people to add walking and other forms of fitness to their lives to enhance their mental and physical health. All anyone needs to get out walking is a pair of good shoes.
 
We would like to have our shoe fund available all year long and we are hoping that our participants and supporters can help. If everyone set a goal to raise enough money to fund one pair of shoes wouldn’t that be amazing?
We want to be sure that you know that you are helping by coming out on race day and walking in the event and we feel that this is a huge statement of support!
 
The most important thing you can do is come out and walk. If you feel that you would like to see if you can raise funds that represent a pair of shoes all you have to do is download a pledge form and bring in the form and funds to the race expo or race day.

You can download a pledge form at our website at this link: 
 Pledge form
or pick one up at Waterloo Regional Homes for Mental Health at 618 King Street East Kitchener, On.
I hope you can come and join us for a fantastic uplifting and perception changing event ... you will love it!
Walk On Strong!
Sue

Day 10 Walk30 becomes a habit

Heading down the road everyday is a challenge

Day 10 Walk30 becomes a habit

I was talking to my good friend Elaine today. She has been walking 30 (and more) for a very long time ... almost as long as I have.  We were talking about the benefits of walking everyday and that at times we lose track of the fact that it is not easy to establish a habit like walking 30 minutes every day.  The first walking challenge was just that ... a real challenge.  The second month was hard too and there were times when it was a struggle to get out the door.  Slowly walking everyday became akin to having a cup of coffee in the morning or brushing your teeth before you go to bed ... just something that you know that you are going to do ... for sure.
I was talking about my new bike and how I decided last week to ride my bike everyday for at least 10 minutes ... that lasted 2 days and then I just forgot about it.   It reminded me that for many of you walking30 is not a habit yet and it is still a challenge.  That's okay because it is worth the struggle. What ever it takes just keep starting again and eventually it begins to stick.
Today my walk was with Dave, my husband, and Annie our puppy ... it was a time to talk and relax and reflect. Give yourself a gift ... walk30.
Walk On Strong!
Sue

Day 9 Two Weeks until the KW Walking Classic

YES today was a 30.000 step day

Michael was out in front

Day 9 Two Weeks until the KW Walking Classic

What a day we had today.  We were to meet the group at the Waterloo Public Square at 9 a.m. and for some reason we slept in ... until 8:55!!  That is a very rare occurrence and for us and a real shocker.   We hurried to get dressed and Dave went to the Square to meet the group and I got the dog settled and drove out to the route to join them.  We had the very best weather and the very best walk today!  CONGRATULATIONS  to all for a fine job on the 10 K and Half Marathon route!
I even got my steps up to 30,000  yahoo!
Walk On Strong!
Sue

Day 8 Rain won't stop the walk!

... the 7 a.m. group

Breakfast anyone?

Day 8 Rain won't stop the walk!

This morning we were having three Walk on Strong sessions so that everyone could do their long walk before race day on the 23rd.  The weather did not cooperate (which is unusual because the sun always on us!) and we actually called a rain day.  I went to the Waterloo Public Square for 7 a.m. and we had 5 walkers there!!  The hale and hearty group for sure.  I actually convinced them to come for a coffee and breakfast because it was pouring rain and there is enough time before our event to get their 20K walk in.  By 8 a.m. it was looking a little better so there was a 10 K group that headed down the road. When the 9 a.m. 5K group got there the weather was almost clear so off we went for a great 5 K walk.
The picture above is of the breakfast afterward and I have to say bravo to all for getting out there on a rainy Saturday morning.  We are going to try it again tomorrow at 9 a.m. for the Half Marathon group and anyone else that would like to join us ... wish us luck!
Walk on Strong!
Sue

Day 7 A half Marathon a week!

Walk with us!

Day 7 A Half Marathon a week!

Every 7 days we clock a half marathon if we walk30 every day ... I love it!

It is so tangible walking and achieving a 21 K because you set out every day to walk 30 minutes and approximately 3K and you do that for 7 days and ... 21K ... as easy as that.

So celebrate this first half marathon of September because there are more to come.  For some of the Walk On Strong group here in Kitchener there will be a 21 K tomorrow morning starting at 7 a.m.
We are doing our last long distance walk tomorrow morning in preparation for the Minds In Motion K W Walking Classic on September 23rd. 
At 8 a.m. the 10 K group is of and walking and at 9 a.m. it will be the 5 K group that hits the road.
If you are anywhere near KW on the weekend of September 23rd ... please come and walk with us.
Register today www.kwwalkingclassic.com
You will enjoy every step!
Walk on Strong,
Sue

Day Six! My Fitbit report

This is my latest Fitbit award ... 500 flights of stairs climbed!!

Day Six! My Fitbit report

I just got he news ... my Fitbit has been keeping track of my activity ... when I remember to put it on in the morning ... sorry Fitbit :( 
The good news is that I have climbed 500 flights of stairs in a little over 1 month ... not too shabby!
Tonight I danced and I did my walk30 with my neighbor.  What a great way to catch up!
Thanks to Cynthia!
Walk On Strong!

Sue

Day 5 A great walk with the Running Room group

Tuesday night Walk On Strong group

Day 5 A great walk with the Running Room group

I was lucky to join in with the group that walks on Wednesdays with the Running Room this evening.  This group has been meeting for over 5 years and even though the walkers come and go and come back again there is always a friendly group of people to join for a chat and a walk.  There are so many benefits to walk nit the least of which is that feeling of belonging.  Thanks to all for being so welcoming!
Walk On Strong!
Sue

Day 4 Walk30 ...the signs are up!!

Day 4 Walk30 ...the signs are up!!

We had our Walk On Strong group walk this evening and the weather decided to cooperate with us ... no rain for this group.  Dave and I set up signs for the race on the Iron Horse trail while we were walking with the group. 
When we got home we did a little more walking with Annie and got a picture of the sign in front of our house,
Come and walk with us in the Classic this September 23rd ... help us to get our numbers over a thousand and have a great time too!
Walk On Strong everyone!!
www.kwalkingclassic.com for details
Sue

Day 3 Labor Day Walk30

This was taken in our first year of teaching in Cherhill Alberta

Day 3 Labor Day Walk30

This is a weekend that holds many memories for my husband and I as former teachers and as parents. It is the anxious weekend before school starts for many teachers and students and for us it was always a challenge to get a good nights sleep when we were thinking about what would happen the next day. 

As teachers we thought about how our classes would shape up and what the year might look like as a result. We also thought about how our children would do at the first day of school as students.  Even though we are now on the other side of all of that we still have the slight nervous memory of the shadows of Labour Days past. 
So today there was an air of mystery and we all felt a little like taking it easy.  That's okay because every so often we need to just relax into the day especially when everything is closed and we are anticipating new beginnings for so many.

Tomorrow morning Dave and I are planning a bike ride and a breakfast to celebrate where we are and remember all of the good first days of school that we have been a part of.
Our walk tonight put things into perspective .... that another walking30 bonus!
Good luck to everyone who has a new beginning tomorrow!
Walk On Strong!
Sue

Day 2 A Sunday walk30

My sidewalk chalk drawing ... Minds in Motion K W Walking Classic

Day2 A Sunday Walk30
A brief blog tonight because I am really tired. 
I had the day to myself so I decided to get organized!  There is nothing, aside from a good walk that clears the head and gets you on track better than sorting and organizing.  I have been promising myself to get my office in shape for quite a while.  We have a very busy month coming up for September so I dug deep and started to get things in order.  I was on the right track because I feel a hundred percent better and ready to get things done ... tomorrow.  I was busy all day moving, sorting and putting everything back in an orderly fashion.
I wasn't too busy to walk30 though ... I went around the corner to see if my friend was ready for a walk and so I had company and good conversation too. 
Hope you had a great day and a good walk30 too!
Walk On Strong!
Sue

Day 1 It's all about Annie

Graduation ceremony!

Annie and Lucy

Ready for a walk30!

Day 1 It's all about Annie

If you have followed this blog for a while you are probably aware that we have a 9 month old Newfoundland puppy Annie. One of the reasons that my walk30 Challenges have been successful has to do with Annie's on going need for exercise.  God bless our pets for they need to be walked!!
Our last Newfoundland, Terra Nova, was a wonderful dog and she loved to walk but I didn't always feel comfortable with her alone because she was strong and not as well trained as she could have been ... actually I wasn't as trained as I could have been ... she was just doing what I let her do.
With our new pup Annie I have tried to turn over a new leaf so we have been going to training at PetSmart.  I am happy to announce that Annie graduated again today from the intermediate level!  She has been in class for the past 6 weeks with Lucy, pictured above, a beautiful St. Bernard and Newfoundland cross.  Aren't they the cutest pair ... Annie looks big until she is next to four year old Lucy!
 The bottom line is ... thank you to Annie for getting us out the door every day and often it is for an extra walk30.
APPLAUSE!