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Friday, 31 January 2014

Day 31 Walking 30 minutes every day!!

Last walk of January 2014 with Dave and Annie!!

Day 31... it feels good to fulfill a goal! Today I went for two walks and did a fair amount of snow shoveling ... welcome home!
I want to invite everyone to Walk30 with me in February ... only 28 days ... so it is a good month to begin! It is a great way to get ready for the Minds In Motion K W Walking Classic on May11 ... come join us!

Come and walk on strong with me in February!

Thursday, 30 January 2014

Day 29 and 30 Transitioning home again!

This is my walk30 friend Elaine in Owen Sound! Look at those drifts!

This is the same building from the front ... the amazing little church.

Day 29 and today Day 30 ... I ended up walking on the treadmill at my sister's yesterday! After a variety of great walks in Calgary a treadmill did seem like a let down ... but the walk needed to be done and it was a windy, chilly day in Calgary yesterday.

Today I was on my way home so it was a challenge to get many steps in ... I spent a long time sitting on a WestJet flight headed East! When I got home it was cold ... but not too cold so Annie and I got out for a welcome home walk! Awesome!

I hope you had a great walk30 today where ever you are.

Walk On Strong!


Monday, 27 January 2014

Day 28 Walking News

Frost this morning

Day 28 ...I am going to be in Calgary for another few days and I plan to take advantage of the sun and the countryside for my walk today.

I will be walking here today ... Lucky me!

I will be joining the Walk On Strong group on the weekend in Waterloo. Home again ...
Weekly Walking News
Meeting at the Waterloo Public Square in front of Shoppers Drugmart
Tomorrow ( Tuesday) we will be meeting at 6:30 p.m. for a 5 K walk
Saturday at 8 a.m. there will be a 12 K walk 
Saturday at 9 a.m. there will be a 5 Kish walk
Join us for coffee and /or breakfast at Seven Shores Cafe after our Saturday walk ... Everyone welcome.

Wak On Strong,


Day 27 Walking30 in Okotoks

 Day 27  I was a little frustrated today making an attempt to work a at a Starbucks in Okotoks  ... I just couldn't seem to get anything done. So I decided to go for a walk and get something accomplished ... my walk30!!

This is a picture of the main Street in Okotoks ... it is a very nice little city just on the outskirts of Calgary. As you can see from all of the shadows ... it was a sunny day ... not too warm but sunny.

There are times when it just makes sense to leave the work behind and give yourself a break ... that was me today.

I hope you had a great walk30.

Walk On Strong!


Sunday, 26 January 2014

Day 23, 24 and 25 Calgary Walk30

Lots of wildlife in Calgary!

Luggage Moose
Days 23, 24, 25 in Calgary, my home town, and visiting with my family.  I haven't been in my old routine that has served me well this month for blogging daily but that seems to just be the way it is when you are traveling.

The good news is that I have been getting out (or indoors) walk30 every day.  The hardest day was the day I left for the west on the 23rd ... I was busy all day packing and finishing up some of the work that couldn't wait and so walking wasn't an option.  SO when I arrived in Calgary I started walking around the airport instead of standing waiting for my luggage. When I finished my walk ... my luggage was going around and around, no one was there and I just picked it up and left! I highly recommend this technique!
I had a great early morning walk on Friday and got a chance to take some great sunrise pictures. 

Then yesterday I was at the Vocal Motion Chorus practice and coaching with my sisters and Mom and we stood and sang for 6 hours!! The only time we sat down was for lunch and back to the singing.  It was so much fun singing with the chorus!

Traveling can be a time when getting in your daily walk can be a challenge ... just take every opportunity to walk a little and it won't take long to add up to 30 minutes... routine is what walking30 is all about and you are usually way out of your normal routine when you are away from home!
Take care and 
Walk on Strong.

Wednesday, 22 January 2014

Day 22 Pre-dinner walk30

... out the door for a walk30 before dinner!
I am heading out west again tomorrow ... love the view
Day 22 and I am packing my bags for a trip to my home town ... Calgary. I am going to make an effort to post every day when I am out west but I always seem to have trouble connecting ... we will see. One thing I will do for sure though is walk30 every day!

Today was busy but I was determined to get my walk in and then just tuck in for the evening because it is still ... very COLD here in southern Ontario.

My next news will be from a western destination ... Walk On Strong!


Tuesday, 21 January 2014

Day 21 The coldest walk30 ... brrrr

Another memorable walk ... this walk was just outside Thunder Bay a few years ago ... the area is called Red Rock for very obvious reasons! It was too cold tonight to take a picture.

Day 21 ... and it was a cold, clear night in January!

The walk tonight reminded me of Thunder Bay. We used to live there in the mid 80's and in January you could count on it being cold ... I mean really cold.  Yes, So cold that even though we loved to cross country ski you would never go outside in the middle of a deep freeze in January ... NEVER.

It was minus 23 degree C with not too much wind so I thought that it wouldn't be that bad ... I was wrong ... but the dog and I survived to tell the tale!

Congratulations to the brave souls that were also out tonight and walked even further than I did on such a nasty night.  That is dedication to the walk.

I hope everyone is somewhere warm tonight!

Walk On Strong,


Monday, 20 January 2014

Day 20 Just move!

Memorable walk a few years ago! It was a walk in Rome ... rainy but an amazing day!

Day 20 ... today was another very busy day but sometimes busy means moving. If you are sitting on the computer there is not much movement going on but if you are doing errands and getting things knocked off the 'to do' list then you might be getting some exercise ... that was me today.

It seems like a simple thing but if you are out and about and you park the car at the far end of the parking lot .... you really do get more steps in. Give it a try!

I had a boot camp class tonight after a long day of work and a great meeting ... what fun.  After the class I headed out the door with the dog so all in all I got over 12000 steps in today!

Mix up your routine to get those steps in every day ... it is worth it!! 

Weekly Walking News
Meeting at the Waterloo Public Square in front of Shoppers Drugmart
Tomorrow ( Tuesday) we will be meeting at 6:30 p.m. for a 5 K walk
Saturday at 8 a.m. there will be a 10 K walk 
Saturday at 9 a.m. there will be a 5 K walk
Join us for coffee and /or breakfast at Seven Shores Cafe after our Saturday walk ... Everyone welcome.

Walk On Strong!

Sue and Dave

Sunday, 19 January 2014

Day 19 Remember to walk

Day 19 ... some days become so very busy that it seems that the walk is always being put off ... the morning flies by and then the afternoon ... it's dinnertime and then just a little more to do.  That is how the day flies by with very few steps taken.

So that is why I am about to stop typing and head out the front door for a walk30.  It's 10 p.m. so there is no time to lose!

If I spend any more time here at the keyboard ... well the walk won't happen ... so ...
Walk On Strong!

Saturday, 18 January 2014

Day 18 A great Walk!

I think we should have stopped at the travel agency!!
Day 18 ... Saturday walking with the group once more ... there was a big group ready to go this morning at 9 a.m.  It was about 8 below C and snowy but the sidewalks were welcoming and not too slippery.  We headed down the road chatting and getting a little exercise on a Saturday morning ... can't beat that!  

Thank you to all of the Walk On Strong group for motivating me every week to get out for a longer more social walk ... so good!

Walk On Strong,

Friday, 17 January 2014

Day 17 This walk is dedicated to my Dad 93 years yesterday

Christmas in Calgary with my Dad and my family
Day 17 Yesterday was my Dad's 93rd birthday and I was able to wish him happy day over the phone. He sounded good and happy to have his family around him for lunch ... thank goodness for cell phones and the connections they can bring.

My Dad has been an inspiration to me for a whole lot of reasons.  He and my Mom raised 8 (that's right 8!) children and survived to tell the tale. He has always been an active man and one of his favorite pass times for most of his adult life was golf ... to say he was an avid golfer would be an understatement.  When he was no longer able to golf he started going to the gym 3 or 4 times a week for many years. 

This past year has been a very difficult one for Dad as he has had to move into a care facility and has lost a great deal of his independence. He is in a wheel chair but he is still smiling and making the best of life. 

So here is to my Dad, Arthur, a wonderful father and role model.  I hope that I can face life with the same tenacity that you have.
I think that we can all take a page from his book.

I hope you had a great walk30 today ... Walk On Strong!

Thursday, 16 January 2014

Day 16 In training for a great walking race!

With only 114 days away from the KW-Walking Classic, have you started training for race day yet yet? Of course I have the perfect solution to the training for the only race for walkers in Canada!

A good way to begin training would be to simply walk for 30 minutes a day and by the end of the week you will have walked a 1/2 Marathon ... 21 K!  If you keep walking every day you will be feeling better and ready for the race on May 11!  If you have not yet signed up, you still have plenty of time, register at www.kwwalkingclassic.com for the:
Fiddleheads 5 K
Canadian Mental Health Association (CMHA) 10 K
or the Waterloo Regional Homes Half Marathon 21 K

Today my walk was divided into 2 shorter walks and then a vigorous session of snow shoveling! It is almost midnight so I had better sign off.
Come join me in the Walking Classic in May ... we're going to have a blast!
Walk On Strong!

Wednesday, 15 January 2014

Day 15 After the walk ... feeling good

Feet up and relaxing 
Day 15 ... today I used the Nike+ app on my iphone to track my time. You do not need an iphone to do this but it is not a bad idea to time your walk ... you would probably be surprised how quickly you get to the half way mark.  The Nike app talks to you so you know how far you have gone, how fast and how long you need to keep on walking to finish your walk30.
Once you are done ... well you're done and it is time to relax or just get on with the other things in life that are calling.

Over the past 2 years I have made walking for 30 minutes every day one of my first priorities ... and it feels good!
Walk On Strong!

Tuesday, 14 January 2014

Day 14 Walking with the group tonight

Getting the foot out the door ... step one!

Day14 ... the great hing about a walking group is that they get you out the door.  There is something about knowing that there is a group of friendly people who all want to be healthy and a little more fit that are waiting for you uptown or downtown or at the mall or in the park ... where ever ... that makes you put on your warm coat and head out the door.
On Tuesday nights that is where I will be ... with my friends ... walking.
I hope you had a great walk30!
Walk On Strong!

Monday, 13 January 2014

Day 13 Walking30 in the Woods

It doesn't look like a hill but this is actually steep!
Day 13 ... I hadn't done my walk today and had spent a lot of my time on the computer or driving to appointments so I decided that I would go for a walk before the sun went down. In the woods by our house is a great path that has a number of hills and a great work out.   Make sure that you throw a little bit of elevation into your routine whenever you can. It is a great way to increase your muscular strength and your endurance without having to head to the gym. It will also increase your cardiovascular health because of the need for a little more oxygen when climbing and an increase in heart rate.

 The other thing that is interesting about this path is that someone has installed a small Library Box where you can leave a book and/ or take a book if you are looking for one. So today I took 3 books out of my book bin at home to put into the Library. It gave me even more motivation for walking today!

Be sure to take smaller steps and keep your eyes trained on the path ahead during these days of melting and freezing.  The weather here in southern Ontario right now is just hoovering around the freezing point and so it is a constant issue.  I rarely fall but I am also quite vigilant about being as aware as possible when I am out.  Winter walking can be great if you take care.

Weekly Walking News:
I am including our Walk On Strong walking group weekly news in the Monday blog ... if you live within driving distance or you are visiting in Waterloo Region please come and join us!

We are looking for leaders for our Saturday walks ... this week we need someone for the 9 a.m. group. Dave is still unable to walk so if you could cover one or the other group let us know and I will cover the other.   

Tuesday we will be walking 5K
Saturday we will be out there at 8 a.m. for 14 K and at 9 a.m. for 6ish K walk.
Plan on joining us for coffee and/or breakfast at Seven Shores Cafe on Regina after the walk ... everyone is welcome!

That's it for today ... Walk On Strong!

Sunday, 12 January 2014

Day 12 Slip Slidding away!

Today I walked inside to avoid this happening. This picture was taken on a group walk a few years ago and I fell 3 times that day!

Day 12 ... It was really icy today and I thought about heading out a few times during the day but opted to walk for an hour indoors while watching the Golden Globe awards. Sometimes it pays to stay in and stay on your feet. Yesterday when walking Annie and on our group walk I had more than a few close calls. Today I was  warm, and well exercised by the time all of the awards were given out.
I hope that there were places that some of you found to get a good outdoors walk today! The very best kind of walk30 is in the fresh air.
Walk On Strong,

Saturday, 11 January 2014

Day 11 Memorable walks

Walking the Bruce Trail near Owen Sound ... Last fall
Day 11 ... on days like today I think that we need to remind ourselves of other days when the walking was a lot easier and memorable.  Last October I was in Owen Sound helping my friends, Uwe and Elaine, with their Artists Around The Sound Art Studio Tour.  One of the highlights every year is a walk down the Bruce trail that runs adjacent to their home.

Today was a slippery,  careful Saturday walk but last October .... well let's just say it was a walk to remember.  The picture really does say it all.

I hope you had a great walk30 today ... if it wasn't  your favorite walk ... just think about a time when it was great!

Walk On Strong!


Friday, 10 January 2014

Day 10 More snow but the weather is better for walking30

Saturday Walk On Strong walks keep us all moving
Day 10 and still shoveling
I was listening to someone talking about the weather we are experiencing right now and he was saying that from Monday to Saturday there will be almost a 30 degree rise in the temperature.  We are going from not being able to walk on Tuesday because of the windchill to possibly walking in the rain tomorrow in plus 5 degree C weather. Wow!

All I can say is that the constant through all of this is that I have been walking30 every day ... cold or colder ... indoors or outdoors ... I am determined to just keep on walking for 30 minutes every day.   I guess the bottom line is that we can't let anything stand in the way of our living the life we want to live the way we want to live it.
It snowed again last night so I got to get some extra steps up and down the sidewalk as I shoveled the snow that will be gone tomorrow ... oh well ... another day and more weather.

I hope you had a great walk30 ... Walk on Strong!

Thursday, 9 January 2014

Day 9 Walk30 and Dance30 = FUN!

The view out our front window ... magnificent!
Day 9 and it was a good day for moving! I decided that it would be a good day for dancing today. That means that I just go down the basement , put on the tunes and move to the music ... simple. I believe that we should all dance a lot more than we do. When was the last time you really danced?  It might have been at a wedding or possibly a Christmas party with a DJ? Maybe you felt too embarrassed to get up and shake your body. In the comfort of your own home there is a great opportunity to get a good work out and shake your worries away at the same time ... give it a try and you will be surprised and glad you did. 

My walk30 took place after dinner and was great too!
All in all a very rewarding day. I hope you had a great walk30 where ever you are.
Walk On Strong,

Wednesday, 8 January 2014

Day 8 Just walking the dog

My walking buddy Annie

Sometimes you just have to stop and look up!
Day 8 and not much to report ... just a walk with Annie around the neighborhood. I was busy working all day at home and finally went out the door just before dinner. The weather was a little warmer ... if you call -11 C warmer. The sky was just turning dark and the moon showing up ... good timing.
The main thing is that I made it out the door for a good long walk that we both needed.
Hope you had a great walk30!
Walk On Strong,

Tuesday, 7 January 2014

Day 7 Deep Freeze Walking!

Shovel, shovel shovel!
Day 7 ... and I am getting a little tired of this deep freeze but there is rain in the forecast for the weekend so I don't think that we will be shivering for long. We actually cancelled our group walk tonight because there was a wind chill warning.  That would be the first walk we have cancelled because of cold weather in 8 years ... not bad really.

I had two short walks and a lot of walking back and forth with the shovel eo clear away the drifting snow.  Dave is having back issues so I am the sidewalk maintenance person in the family for a while as he recuperates. I also did a speed walk around the mall before we went to see The Secret Life of Walter Mitty. It was a great movie about living a bold life .... quite inspiring.

That is it for today ... I hope you had a great walk30!

Walk On Strong,

Monday, 6 January 2014

Day 6 Walking News

This evening it is a windy one ... we can see across the street one minute but not the next!
Day 6 ... and the wind is blowing cold!

We hope you are tucking in and hiding from the cold if you live in southern Ontario ... of course if you are dressed in lots of layers with some kind of balaclava you should be fine for your walk30 or possibly an indoor walk is a good idea tonight!

Today my walk30 consisted of a brief walk with Annie and 2 and a half hours of moving snow all over our property with a big shovel! I did over 11,000 steps between shoveling and that walk around the block.
On Mondays I always send out our local walking news so I have decided that I am going to include it in my Monday blog. If you live in our area you are welcome to come and visit the Walk On Strong walking group every Tuesday and Saturday ... rain, snow or shine. Here goes ...

Weekly Walking News
We will be meeting tomorrow for our usual Tuesday night walk but be sure to bring something to cover your face if you plan to join us. It will be about 15 below C and with a bit of wind chill that could mean brain freeze for sure!
We are having a volunteer information session to encourage more involvement in the planning of the K W Walking Classic and other walking related events during the year.
Zehrs Community Room
750 Ottawa St. S. Kitchener
Laurentian Power Center
When: Tuesday, January 21, 2014
             2 pm to 5 pm
             Presentation at 3 pm by Dave and  Susan Lewis
RSVP to: send me a message if you would like to attend

Please consider coming to find out how you might become more involved.  We are hoping to expand our volunteer race committee and volunteers for the race event weekend.

Walks this Week:
Please join us at the Waterloo Public Square:
Tuesday at 6:30 pm for a 5Kish walk (it could be a little shorter depending on the weather)
Saturday at 8 am for a 12K walk
Saturday at 9 am for a 6 K walk
and join us at Seven Shores for coffee and/or breakfast afterward!
Everyone welcome!
That is it for Monday Walk30 Day 6 in January 2014.
Walk On Strong!

Sunday, 5 January 2014

Day 5 Wintery weather

Day 5 A winter storm
Snow and cold ... not the best for walking ... but it can be done.

Just a quick note to say that most of my walk30 was back and forth in front of our home shoveling snow.  We are having a 'snow event' ( as described by the city of Kitchener), and so I was shoveling up and down the sidewalks after talking Annie for a walk. Lots of fun!
Everyone is hoping for a snow day tomorrow.

Walk on Strong!

Saturday, 4 January 2014

Day 4 Walking On Strong

The Walk On Strong group at the last KW Walking Classic

Today was our regular Saturday walk so it was easy to get out the door this morning and meet the group at Waterloo Public Square to start our walk.  In spite of the cold we had a good sized group heading out for a 10K.  We did a favourite walk of mine that involved a lot of hills.  The sun was shining and the temperature was rising to -4 C by the time we finished ... it seemed balmy compared to the cold this week!
Come join us for a walk sometime ... or find a group to walk with where you live ... it will make all the difference.

Time for bed and a well deserved rest!
 Hope you had a great walk30 today!

Walk On Strong,

Friday, 3 January 2014

Day 3 Memorable Walk30's

Day 3 Who could forget a walk down Banff Avenue in December?
This is a picture I took last week in Banff ... what a walk!
Dave and I and our 2 children went out to Banff last week to experience the mountains and what a day it turned out to be. On our way from Calgary it looked as though it was going to snow and that we would miss seeing the scenery all together but by the time we made it to Banff it was a little sunny and a little bit warmer ... lucky us!   It is always good to keep track of the walks that make a difference. There is something special about walking in such an amazing place with your family.

Today I had a walk with Annie and a lot of walking from one place to another while getting some errands done in the afternoon. I decided that if I parked far enough away I would get a good deal of my 30 minutes covered before I got all my groceries.  I parked about a kilometer away from Costco but it was tough walking back with all of the things I purchased that I hadn't planned on. At least I got my walk30 in!
I hope your walk was a good one too!
Walk On Strong!

Thursday, 2 January 2014

Day 2 A Very Chilly Walk

Baby it's cold outside!
Day 2 and the weather is a challenge!
We are definitely experiencing a deep freeze this week and the temperature today was about 16 to 18 below and in the minus 20s with the wind chill. Ouch!! I decided upon 2 shorter walks to make sure that I did my walk30 and did not completely freeze, just partially.

Actually cold weather is a challenge but there is a lot to be said for conquering the weather and getting out when it is easy to feel shut in.
Remember to:
- cover your face with a scarf or balaclava
- three 10 minute walks are equal to your walk30  and just as beneficial to your health
- take smaller steps to keep your center of gravity close and to have more control if you slip or slide
- layers are warmer than one big jacket or coat
- top off your winter layers with something that will break the wind
- if you are walking at night use reflective clothing or lights to keep you safe and visible 
- the faster you walk the warmer you will feel

That's all for now ... enjoy your walk!
Walk On Strong,

Wednesday, 1 January 2014

Day 1 The Best Resolution ... Walking every day!

Annie is 2 years old and today is the anniversary of her first day with us in 2012

Day 1 of 2014 and I finished my very first walk30 ... as a matter of fact I barely made it under the wire because it is 12:01 and I am just sitting down to write. I was out the door with our Newfoundland Annie after spending a lazy evening watching TV.  It seemed especially difficult to even think of getting myself into action and dressed for the bitter cold we have been experiencing here in southern Ontario. But after 2 years of walking30 I just knew that it was going to happen!

It was a special walk today because it was exactly 2 years ago that we picked Annie up from the kennel on New Years Day. I am quite grateful for Annie as she is the reason I manage to get out the door on the days that I feel like staying in my chair. There is something about the commitment to your dog that just makes it easier to do that walk.

I hope you join me in my resolution to walk 30 minutes every day in January and maybe even for the whole of 2014! It will make a difference in your life in so many ways. I am going to highlight this YouTube video by Dr. Mike Evans that will give you a multitude of reasons to make a resolution to walk30.  I have featured it in my blog a few times but it really is fantastic!
If you really get the walking bug you can also come walk with me at the Minds In Motion KW Walking Classic in May! Training for a goal is a super motivator ... try the 5K, 10 K or the 21K Half Marathon.  We even have a 10 K Nordic Pole event! Walkers only of course!
You can register at: www.kwwalkingclassic.com

Happy New Year Everyone!
Walk On Strong,