Day 29 ... One More Day!!

Day 29 The End of Our September Walk30 Challenge

... and the beginning of our October Challenge is just a day away. 
How did your 30 days of walking30 go?  Were there days that it just seemed impossible to get those 30 minutes in?  Where there other days when you started out on a thirty minute walk to find that it had stretched into and hour or more? 
One thing that I always like to remember about a challenge is that it is there to stretch us ... help us to be the person we aspire to be and live the healthiest life possible.
 The last few days have been soggy and dull.
I found myself out in the rain at 11 p.m. tonight because I had more walking to do.  I had a stressful day and spent a lot of time on the phone. By 5 p.m. I felt like having a long nap and there was a bit too much TV in the evening. Sitting doesn't get the job done when it comes to a challenge so we grabbed our umbrellas and the dog and walked. 

If you got out the door more this month ... give yourself a pat on the back and promise yourself that you'll come and walk30 in October. The great thing about the Walk30 Challenge is that every month you have a new opportunity. Thanks for walking with me and make tomorrow the best walk yet!

Walk On Strong,
Sue

Day 22, 23, 24 In the Home Stretch for the WAlk30 Challenge

Day 22, 23, 24 In the Home Stretch for the WAlk30 Challenge

There are just five days left in the September walk30 Challenge ... how are you doing?
Getting out the door these past few days has been a lot easier with this outstanding Fall weather. This beautiful, clear, slightly cool weather makes this the best time of year for walking.

 There are many Saturday mornings that it is a real pain getting out of bed when the alarm goes off ... but I am always glad I did!  It was cool enough for a coat when we started out but the sun warmed things up quickly.
As you can see from the pictures here we saw a blue heron in the water near the University path. We are blessed with some great trails in Waterloo Region.

Take care and Walk On Strong!
Sue

Day 19 and 20.. 10,000 Steps Versus Waling30

Day 19 and 20.. 10,000 Steps Versus Walking30

I wear a fitbit and I love it!  It helps me stay true to my 10 thousand step daily goal which in turn keeps me off my butt more during the day.  There has been a lot of research and talk lately about the dangers of sitting too long at your desk, computer or in front of the TV. Just putting in a few steps during a commercial or an hourly break can avoid or undo some of the damage done by the sitting habit. Check out this article about the sitting habit and its impact on your health from the Mayo clinic website:  What Are the Risks of Sitting Too Much? 
I have a voice that announces the hour on my computer so that I remember to get up and move... it doesn't always work but it helps:)

All that being said, getting 10,000 steps doesn't always mean that you are getting out the door for an old fashioned walk.  There is also an equal amount of research that touts the benefits of fresh air and nature for enhanced physical and mental health. Even if you break your walk30 into 10 minute walks you are still reaping that benefit and if your walk can take you to a park or past a tree ... all the better. Here is an article from The Globe and Mail: How Walking in Nature Changes the Brain.

A park in Paris ... that was a great walk!

 When you line up your day try to get some of that walking done outside if possible.  There are days when it is tough but there are always umbrellas and winter boots to help you out! 

So your step count goal can, and possibly should, include that walk30. We have been renovating the basement and it has been taking up a lot of time over the past few days ...  I still got in my walk30 and renovating took care of my 10 thousand step goal... life is good!

Walk On Strong!!
Sue

Day 21 Dancing30 today!

Day 21 My first dance class of the fall session... a fun way to get those steps in!

I teach a crazy, fun dance class called a Chance2Dance and our first get together was tonight. It was an hour of good music and shaking your troubles away ... literally. So, along with a walk I got out my dancing duds and took to the dance floor.  There really is nothing better than getting lost in the music.

Remember to change up your routine occasionally ... it will keep you moving. That's it for day 21 ... only 9 days left in this Challenge ... keep it up!
Walk On Strong,
Sue

Day 16, 17, 18 A weekend away in Owen Sound!

 Day 16, 17, 18 A weekend away!
We were lucky enough to get a few days away to visit with some amazing friends in Owen Sound.  Just a scenic two hour drive through lots of southern Ontario small towns and villages on our way north.  Our friends live in an old Church that is a home and an art studio just a little bit out of the city. 

Friday was a challenge getting my 30 minutes in but when all else fails I just start marching around the room before hoping into bed.  
Saturday we followed tradition and went for breakfast at the Downtown market.  It is a small market but as you can see it is busy and bountiful!

Saturday was a very rainy day... I am never a huge fan of getting soaking wet... but with the help of a few umbrellas we did our walk30 on the Bruce Trail that runs right next door to our friend's little church. 
Here is a little information about the trail from www.ontariotrails.on.ca

The Bruce Trail is the oldest and longest marked hiking trail in Canada. It is 840 km long, with over 440 km of side trails. Every year more than 400,000 visits are made to the Trail as people walk, snowshoe, watch wildlife, take photographs and admire the glorious scenery of the Escarpment.
We were walking on one of the easier stretches of the Bruce but if you like hiking I highly recommend this trail ... it will keep you busy all year.
I have been out waking already today but an evening walk is still in the works ... hope you had a great Walk30!
Walk On Strong,
Sue

Day 14 and 15 Walking the Dog

Day 14 and 15 Walking the Dog

Some days there is just one thing that helps me get out the door ... Annie our Newfoundland dog. There is really nothing more to report over the past few days aside from taking the dog out with the intention of getting my walk30 done and enjoying the evening. 

Noah and Annie ... quite a pair!

We took Annie for grooming yesterday and she also visited her step brother Noah ... what a pair of beautiful dogs ... and they help us get moving too!
We are half way through our Walk30 Challenge... keep on walking.
Walk On Strong!
Sue

Day 13 Walking On Strong

Day 13 Tuesday night walk night.

Tuesdays are walking nights for us and have been for many years.  We have a great group that meets in Uptown Waterloo and we walk and talk and get a little exercise at the same time ... perfect!
The group goes out for about 5 K on Tuesdays and walks at various paces so it is easy to fit in ... all are welcome.
Come on out and join us. (see yesterday's blog for details) 
Walk On Strong!
Sue

Day 12 Walk On Strong Walking Group News

Day 12 ... Walking News Day! Come join us if you are in the area.
We just got this picture from our Walk On Strong summer get together at Nadia and Peters home. A great time was had by all!  
 My walk30 today was a combination of a 10 minute walk and another 20 minute walk ... how you put your walk together is up to you but any combination will do as long as it adds up to 30.

Weekly Walking News 
Meeting this week at Waterloo Public Square in front of Shoppers DrugMart.
Tuesday at 6:30 p.m. for a 5 K walk
Saturday: 8 a.m. for a 10 K walk
Saturday: 9 a.m. for a 5 K (ish) walk.
We all meet at Seven Shores Cafe afterward for breakfast and/or coffee!... everyone is always welcome:)

Walk On Strong!
Sue

Day 11 ... A Very Long Walk30

Day 11 ... 22K walk today ... And I'm tired

 I have a friend who is training for the 25K Run For The Toad and she asked if I would do a 22K training walk with her today ... what can I say ... it was a beautiful day so why not?
We ended up having a great walk and enjoying some of the trails in and around Waterloo Region.

The ManuLife Building  in Waterloo

My walk30 tomorrow should help me recover from today's walk ... along with a bit of stretching.

 I hope you had a great Walk30!

Walk On Strong!
Sue

Day 9 & 10 - Yoga and a Walk30

Day 9 &10... Perfect combination ... Yoga and a walk30 ... 2 days in a row!
Both  Friday and Saturday were busy renovation days again ... we are painting and replacing the flooring in the basement. Getting things done around the house can be taxing so it was good to take time out for a yoga class. 

I have been trying to do a little yoga everyday ( at least 10 minutes) for the past year. We belong to a local club that is a walkable distance and has a great selection of yoga classes. So three or four times a week I get a chance to have a longer session.  I highly recommend yoga for strength and flexibility ... it has sure made a difference for me.

We are a third of the way through the Walk30 Challenge!! 
Keep on walking and I hope you are enjoying the scenery along the way:)

Walk On Strong!
Sue

Day 8 Training for a Walking Race

Day 6 ... It was  super humid but we were out there anyway.

Tonight we were out training for a race that is coming up on October1st.   The Run For The Toad takes place in Waterloo Region and this year they are featuring a 
12.5 K event for walkers only.

My husband Dave and I are training a group in Power Walking and working hard on hill training because 'The Toad' is a hilly trail course.

If you have ever experienced summer in southern Ontario you will know that are some seriously humid hot days.  Today was a little cooler at 27 degrees Celsius but the humidity made up for it... almost 80%!
As you can see from the photos ... we were out on the trail and it was a beautiful evening

Thanks to everyone who came out and worked out ... well done!
Walk On Strong!
Sue

Day 7 The Walk30 Challenge

Day 7 ... just an ordinary day in the neighborhood!

It was a super hot and humid day again today and we were working on home renovations to boot .... very steamy!  It cooled a little for our walk around 7 p.m. so off we went for a 30 minute jaunt around the neighborhood.  That's all there is to report today but cooler weather tomorrow should make it easier to get out the door.
Hope you had a great Walk30 today!
Walk On Strong,
Sue

Day 6 Just a 30 Minute Walk

Day 6 ... this was one of those hot, steamy days when there is a heat advisory and all you want to do is melt. Here is our Newfoundland Terra Nova one hot summer day a few years ago.  She would 
just dig herself a cool place in the garden and settle in the shade.

For most of the day I hid from the heat too but after the sun went down I headed out for my 30 minute walk.  There are lots of days when it's just too hot, too cold or too wet to walk but that's why we need the Walk30 Challenge to get us out that door. 
I hope you had a great Walk30 too!
Walk On Strong!
Sue

Day 5 Monday Walking News

Walk On Strong in Ottawa this weekend!

Walk On Strong is a walking group that meets in Waterloo Region twice a week. It is a great group and always welcomes new members to join us in a walk in and around Uptown Waterloo.
We had a good turn out on the Saturday in spite of this having been the Labour Day weekend. We are sure that many of our regulars were away enjoying the sun and warmth that the first days of September bring. Others were in Ottawa getting their children settled in school … in spite of all the moving … Kelly, Larry, Rita and Ron went for a Saturday morning walk!in our nations capitol.  That's dedication!

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I hope that some of you are walking30 every day for the September Challenge. If you want to make a comment or catch up with my blog … just check out the new walk on strong FaceBook page ( you can go there even if you are not a FaceBook member … Make sure to like our page.
Walk On Strong FaceBook Page
Weekly Walking News
Meeting this week at Waterloo Public Square in front of Shoppers DrugMart.
Tuesday at 6:30 p.m. for a 5K walk
Saturday: 8 a.m. for a 14K walk
Saturday: 9 a.m. for a 5K (ish) walk.
We all meet at Seven Shores Cafe afterward for breakfast and/or coffee!...Walk ON Strong,
Sue

Day 4 ... Destination Walk30

 Day 4 ... Destination Walk30

Some days slip by and I will look at my Fitbit and wonder ... where are all my steps? Those are the days that I spend more time than normal on the computer or I have an exceptionally good book. Today was one of those days ... a good book and lots of sitting around reading. I didn't finish my book until after 7 p.m. and I hadn't done my walk30 for the day.  So we grabbed the dog and I returned the book that I had borrowed. Normally I would have jumped in the car but it was nice to have a destination and a purpose for walking.

Hope you're all enjoying your walks this long weekend!

Walk On Strong,
Sue

Day 3 Walk On Strong!

Day 3 ... Saturday Walking group 

 

Saturdays are always high milage days because it is the walking group morning. Today was the perfect walking day ... sunny and cool temperatures and lots of good company.

If you are ever in Waterloo Region and you would like to join our walking group ... just send me a note ... we meet at Waterloo Public Square at 8 a.m. for a longer walk ( between 10 and 14 K) and at 9 a.m. for a shorter 5Kish walk ... then we head to a local cafe ... Seven Shores on Regina Street ... for coffee and breakfast.

Everyone is always welcome!

Walk On Strong!
Sue

Day 2 Walking the Dog

Day 2 ... Walk30 was a walk with the dog today.

I really don't know what I would do if we didn't have Annie our Newfoundland dog. Having a dog definitely gets you out the door ... when she's ready for a walk she comes over and puts a paw on your lap and gives you a look with those sad eyes ... there is no way you're not heading out the door.

So, here's to all those puppies that help us toward the door and a healthier life!

I hope you had a great walk today ... it was beautiful here in Southern Ontario.

Walk On Strong!
Sue

Day One Walk30 Challenge begins!

Day One September Walk30 Challenge begins!

Nothing gets you out the door faster than having a goal and friends to walk with! 
 The picture above is from 2010 ... we were out training for the Disney Marathon Walk in January of that year and this was one of our longest walks ... close to 33 km. We trained as a group each week and had lots of fun as we prepared to do the marathon in Florida.  The thing that kept us going was the knowledge that we had committed to that race and we wanted to make it to the finish line. 
Whether your goal is to walk for 10 minutes a day or you are training for a special event the important thing is to make that promise to yourself and take some action and make it to that finish line... what ever it might be.
Walking30 today was easier because this evening we were out with a group of walker friends who gather weekly to train for an event in October.
The weather was perfect and the company was great!
There are quite a few of you out there doing the Walk30 Challenge
Where did your walk30 take you today? Please share pictures, stories and some of the ways you find to motivate yourself out the door.

Walk On Strong,
Sue

Day One Walk30 Challenge begins!

Day One September Walk30 Challenge begins!

Nothing gets you out the door faster than having a goal and friends to walk with! 
 The picture above is from 2010 ... we were out training for the Disney Marathon Walk in January of that year and this was one of our longest walks ... close to 33 km. We trained as a group each week and had lots of fun as we prepared to do the marathon in Florida.  The thing that kept us going was the knowledge that we had committed to that race and we wanted to make it to the finish line. 
Whether your goal is to walk for 10 minutes a day or you are training for a special event the important thing is to make that promise to yourself and take some action and make it to that finish line... what ever it might be.
Walking30 today was easier because this evening we were out with a group of walker friends who gather weekly to train for an event in October.
The weather was perfect and the company was great!
There are quite a few of you out there doing the Walk30 Challenge
Where did your walk30 take you today? Please share pictures, stories and some of the ways you find to motivate yourself out the door.

Walk On Strong,
Sue