Walking 30 Minutes A Day To Win!

YES ... we are giving away an Apple iPad Mini again this year!!  You have 2 chances to win if you act fast!

Today is a new day and we have a new promotion for the Minds In Motion K W Walking Classic. We are finished the special Minds In Motion 30 Day Walk30 Challenge and the feedback is good.  I think that if you can walk through the last freezing cold days ... the rest of the year will be a breeze! Let me know if you are going to KEEP ON WALKING30.

Today is the first day of our Apple iPad Mini give away ... anyone who has already registered and anyone who registers from today until Friday, March 6th will have 2 names in for  the draw ... that is just over 2 weeks.

Remember that we have a family rate this year for 4 members of a family that want to walk in the 5K or the 10K races (you can mix it up). The price is $100.00 for the family if you register as a group.

Everyone gets a quality athletic shirt, medal for finishing, gift bag and the great feeling that comes with helping a great cause.

MOVE YOUR BODY CHANGE YOUR MIND

Our cause is mental health and we are approaching the 1000th pair of shoes (that is one thousand!!) that we have been able to provide for people on fixed incomes who are using fitness to recover and maintain their mental health.

It is going to be a stellar year for Minds In Motion ... come and be a part of the fun!

As for me ... time to get out and walk30 ... getting ready for May 10th and the K W Walking Classic.

Walk On Strong,
Sue

Yahoo ... Day 30 of the Minds In Motion Challenge!

Day 30!
 Minds In Motion Initiative 
 30 Day Walk30 Challenge
 
YAY!  Congratulations your thirty days are done and what a journey it has been!  If you walked30 for 30 days in a row … you have actually walked 90 kms ( or more ) and that is more than 2 marathons combined!  In addition to that accomplishment you have gifted yourself with many physical and mental benefits.  

Now is the time to ‘talk the walk’. Invite others to walk with you.  Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Keep on walking and challenge your friends to do the same.  Consider making up a walking team and participating in the MIMI K W Walking Classic.  Your team will have a blast; be inspired by walking enthusiasts, achieve their personal best time, have a chance to win great door prizes and help to break down the stigma relating to mental health.
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Tell Us About Your Last Walk in the MIMI Challenge! Day 30 is tomorrow!

Out the door one last time tomorrow for the
 30/30 MIMI Challenge!

Day 29 Minds In Motion Initiative 
             30 Day Walk30 Challenge 

It has been a very cold end for the 30 day MIMI Walk 30 Challenge but so many of you have posted and walked the walk for most or all of the 30 days!!
But ... You are almost there!! We would like you to post with or without a picture of your last walk30 and tell us if it has made a difference! 

How do you feel?  Are you thinking of walking for the next 30 days?  Post or Tweet about your last walk30 on our page here or on any of our social media pages … it will give you another chance to win too!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com
Walk On Strong!
Sue

You Are Not Alone As A Walker ... There Are Millions Of Us!

 

Just had to add a picture of a friend who is always getting me out to walk ... Annie is 3 now ... still pretty cute!

Day 28 Minds In Motion Initiative - 30 Day Walk30 Challenge
 
You are not alone in your walk30!
 
I love the About.com:WALKING website with Wendy Bumgardner, your Guide to Walking.
Here is a quote 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.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic ... look for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

Move Your Body Now and Make All Your Years Healthier and Happier

Day 27 Minds In Motion Initiative - 30 Day Walk30 Challenge
 

My Dad was active into his 90th year ... going to the gym and then coffee with his friends ... miss him!

Our family has experienced the loss of parents in the past short while … both were of a very advanced age, 89 and 93 respectively, both had full lives.   Most of the time we are aware that the end of our story here on earth will be to close our eyes for a final time ... one day.  But rarely do we really consider what lies ahead of us until we see the people around us, who we love, moving into their final years.  I think that there is a time in your life when the end of life needs to be looked at through your parents eyes ... it is unavoidable.

This experience has made a few things glaringly apparent to me:

1. We need to be vigilant right now so that we can be as healthy as possible up to and in our final years.  No one can do it for you ... it is time to get back on track if you have derailed for some reason.

2. There are really easy ways to make sure that your quality of life is outstanding right now and in the future ... getting out the door, taking the stairs, moving our bodies rather than parking them somewhere in order just watch life instead of being a part of it all.

Let's all join together and make every day Walk30 Day ... it's simple, easy and everyone can do it. Go for a walk today and send a message to this FaceBook page and tell us about it!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

How to Make Walking a Habit

It's cold out but don't let it stop you!

Day 26  Minds In Motion Initiative 
               30 Day Walk30 Challenge
How to keep Walking30 every day! I just ran across an article that had some inspiring suggestions, in the ShareCare newsletter, around ways you can motivate yourself to walk30 every day this month and hopefully beyond.  The article is simply Walking Motivation: 5 Ways to Make It a Habit .  If you get a chance be sure to check out this website ... ShareCare provides expert answers to your health & wellness questions.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

I Love My Fitbit!!

Day 25
Minds In Motion Initiative - 
30 Day Walk30 Challenge
 
 

This Fitbit will help you walk more!

I Love My Fitbit!
Today I want to let your know about a wonderful little device that has helped me track my steps and get me out the door.
 
If you don't know what a Fitbit is ... it is a very helpful little device that you can wear all day to count your steps and even measure how many flights of stairs you climb! The Fitbit will also follow you to bed and keep track of your sleep patterns and tell you how many hours and the quality of your sleep you had the night before. I wear my Fitbit every day and it connects to a website that tracks my data and allows me to create goals for myself.  It sends me messages to tell me how I am doing and if I need to get in more steps to meet my goal for the day. It also sends me awards and tells me how awesome I am.  I just got the latest Fitbit and it also tracks my heart rate all day and night if I wear it to bed ... it's a Fitbit Charge HR.  The heart rate monitor will help me when I am trying to get my heart working harder.  What more can you ask for in life!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

Walking in Paris

I Love walking in Paris!!!

Day 24 
Minds In Motion Initiative - 30 Day Walk30 Challenge

Today is Walk30 Challenge MEMORABLE WALK DAY …  One of our favorite places to walk is Paris ... the picture above was taken after a full day of walking ... there are few cities that cry out for you to walk in the way that Paris does.  If this city isn't on your bucket list ... it should be!

Tell us about, and/or post a picture on one of our social media sites,  a walk that you have had in your life that is a total stand out.  Another one of my favorite walks was in Rome a few years ago. I was incredible to be so close to such ancient history and it was the rainiest day we had on our entire trip!

Tell us about your most memorable walk!
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

Check Out Your Real Age!

Walking30 in Niagara Falls today! WOW

Day23
Minds In Motion Initiative -
30 Day Walk30 Challenge
 
If you haven't  visited the ShareCare website, which is the new home of RealAge, it is well worth your time.  Real Age is a tool that asks you all kinds of health and lifestyle questions and then computes what your real age is ... health wise. It is an amazing tool and also gives you ideas as to how you can lower the number that you have now and live a longer and healthier life. You get a lower age if your walking30 everyday for sure!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W
Walking Classic for more information and registration at www.mimiwalks.com 

Walk on Strong!
Sue

Walking After a Meal Aids DIgestion ... Really!

A morning walk in Calgary!

Day 22   Minds In Motion Initiative 
              30 Day Walk30 Challenge
I found another article from The NY Times and it was about the benefits of taking a walk after dinner.  Just getting out the door 15 minutes after eating for a brief walk has a major impact on the way you will metabolize your food, your digestion and also has a significant effect on your blood sugar levels ... great reason to come out to walk on Tuesdays!  Here is the article: Really? The claim :Taking a Walk After a Meal Aids Digestion  . Written by By ANAHAD O’CONNOR
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Sttrong,
Sue

Interval Training Strengthens Your Body and Your Mind!

You need to push your limits a few times during your workout to reap maximum benefits.

Day 22 Minds In Motion Initiative 
             30 Day Walk30 Challenge
We are always on the lookout for reasons to walk that are highlighted in research and in the news.  This weekend we found a few interesting articles in the New York Times and at The Daily Mail website from the UK. 

One article was about HIT, High Intensity Interval training.  The article outlines the amazing the results that a few MINUTES ( that's right, minutes!) of 'as fast as you can' walking or high intensity exercise intervals in any sport can have.  I encountered the concept years ago as a group cycling instructor and have been totally convinced of the power of this simple training technique ever since It was easy to convert H.I.T. to fit with our power walking routine.

Walking at top speed, your personal top speed, for even 20 seconds and repeating that 20 second burst of intensity 3 or 4 times in a half hour walk can create amazing benefits. The super fast intervals are always followed with at least 3 to 5 minutes of recovery.  Every workout needs a warm up, a cool down and stretch ... your done in just around a half hour. Repeat this routine a few times a week and you will reap tremendous benefit.

Check out this article to see what a difference it made in the health of the author.  Here is the link:  How minutes of exercise a week changed my life  written by Vincent Graff
If you are really keen the Greatest website has a wonderful infographic
 The Complete Guide to Interval Training
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

You are walking 21 K a week that's 63K so far ... at least!

We are giving away this awesome gift basket!

         Looking good at the Total Woman Show!

Day 21  Minds In Motion Initiative 
        30 Day Walk30 Challenge
Fact! You have been walking a half Marathon every week!  Every 7 days you can rack up a half marathon or more if you tend to get carried away and walk more than 30 minutes. That is the trick by the way.   A walk30 usually equals 3 kilometers ( or more if you are walking really fast) and 3K times 7 days is 21K and that is a HALF MARATHON!
(13 miles for those of you who are a little older)
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Just Get Out There and Walk ... Every Day!

 

Just do it!

Day 20  Minds In Motion Initiative 
30 Day Walk30 Challenge
 
Before we move on to the next technique the lesson for today is simply get out there and walk. And when you are walking make a practice of walking tall with your head up, your core strong and your arms moving to assist your body to move forward with more power.   The more you walk this way the easier it is to walk this way and the faster you will become. 
 
Next time we will talk about making a few more changes that will have you moving even faster ... but for now the take away is just do it!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Learning How To Walk Fast ... A Brain and Body Connection

Day 18 
Minds In Motion Initiative 
30 Day Walk30 Challenge
 
You know about the importance of picking up those arms to help your move forward with more power ... I hope that you have been using your arms and you're not feeling too awkward walking in the neighborhood.  The people on your street will be thinking that you are taking this walking thing seriously ... and that's okay.
 
You really need to employ technique most of the time when you head out walking so that the neural pathways in your brain can be established for that particular way you are changing the way operate your body.  I always say that it takes 6 weeks to build the body memory for a new way of moving if you continue to do what it is you have learned on a regular basis.
 
The bottom line is that you need to practice so that you create the bridges in your brain that make you comfortable with this new way of moving ... I found this amazing video that explains this incredible process ...  Check it out ...   
 How We Learn - Synapses and Neural Pathways

Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

Add More Muscle to Your Walk!

Day 17  Minds In Motion Initiative 
               30 Day Walk30 Challenge
 
More walking technique to play with.
For the next few weeks try getting those arms up and in action. Keep your elbows in close to your body.  What does it feel like? Probably a bit weird ... you are right on track!  

Remember it will take weeks of consistent practice to begin to feel natural walking along with your arms up and in place.
 
You are going to get more bang for your walk30 effort by using those extra muscles every time you head out the door! 

Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong, 
Sue

Use Your Arms To Walk Faster

Day 16  Minds In Motion Initiative 
               30 Day Walk30 Challenge
 
I hope that you have been implementing the ideas from Power Walking Lesson One and that you have started walking taller and feeling your core strengthen as you tighten your butt and lengthen your torso.
Next:  Now you are ready to get those arms up and helping you to power along. 
For some unknown reason it seems that people have a difficult time lifting up there arms in support of and strengthening their forward movement.  Let's just say that "it looks a little goofy" to see a walker powering along with their arms pumping. The bottom line here is that you will have to get over feeling 'goofy' if you want to add upper body strength and momentum to your walk.
 
Lifting your arms to a 90 degree angle and moving your hands from your hip to the center chest height will engage muscles in the back of the arms (triceps) and it also activates the back muscles (lats) that will fire in support of your upper body.
The strength with which you pull your arm back using those triceps has a direct connection to momentum forward. The faster you move those arms the faster you feet will follow.
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

What is Power Walking?

Dave teaching a Power Walking Clinic

Day15 

Minds In Motion Initiative

30 Day Walk30 Challenge

So what IS power walking anyway? Lesson ONE
Power walking is putting more muscle and technique into your walk so that you can become stronger and go faster.
Let's start with the first thing we talk about as we coach our Intro to Power walking course.
 
Stand tall and focus on lifting your head and getting your body into alignment. We talk about many messages or thoughts we can repeat while walking that can help us to create a strong core as we move along.
Power walking is about engaging more muscles while you are walking. This  engagement of the core muscles while you walk will burn more calories during your workout and encourage your body to actually continue to burn calories after you stop walking. We start with the muscles that keep us upright.
What can you do to engage the 'girdle muscles'?
First, stand tall, lift your head and place your finger tips on your hip bones at your sides. Next place your thumbs on the bottom of you rib cage. Stand as tall as you can and create as much room between your thumb and your fingers as possible ... pulling your ribs away from your hip bones.
Now, to show you the contrast ....  collapse and slump forward while still keeping you fingers and thumbs in position ... if you are like me you will notice that you have created a ring of bulge at your waist ( it is a bit bigger than before Christmas) ... that doesn't feel good.  If you create that distance (hip to rib) and at the same time tighten the butt which should bring your pelvis under and to a nice neutral position while you walk ... you are working your core and looking about 10 lbs. lighter at the same time.
 
Try it in a mirror ... you will be surprised!
That is the first step to becoming a power walker but it isn't the last by far... stay tuned for lesson #2 and beyond.
In the meantime try to stand tall and create that distance and length in your torso ... it will make a difference.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Find a Way To Make Fitness Fun!

Day 14 Minds In Motion Initiative 
             30 Day Walk30 Challenge
 
Some days it just takes something FUN to get you out the door or in this case up the stairs.  I was just wandering around a few fitness blogs and ran across this video that I have seen before and just loved!!  Check it out ... it’s called Piano Stairs
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue