tag:blogger.com,1999:blog-90020106307208791232024-02-06T23:44:37.537-08:00Walk30Walk30 that's it ... get out the door every day for 30 minutes for 30 days in a row. You will be walking a half marathon a week and feeling good. If you want a simple goal that will help you to be fit and feel better ... then just walk30.Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.comBlogger524125tag:blogger.com,1999:blog-9002010630720879123.post-80449220085079603812019-01-21T08:05:00.000-08:002019-01-21T08:12:16.567-08:00Top 10 Reasons to Walk<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWSGTY7BMtZ3_8LimxBlLHVKTcNISpgvSQjcrASPJv7FyGJwsGyg_yTEpyYY_Fv7rhaddGbzc0TPZhtOAVNHUllTULzLUFrV_EnZAghsPkmdZRkVsvXks4wWk1kbo9bZL_m0qQb1N7pdo/s1600/Photo+on+2014-02-09+at+7.41+PM+%25235.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1080" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWSGTY7BMtZ3_8LimxBlLHVKTcNISpgvSQjcrASPJv7FyGJwsGyg_yTEpyYY_Fv7rhaddGbzc0TPZhtOAVNHUllTULzLUFrV_EnZAghsPkmdZRkVsvXks4wWk1kbo9bZL_m0qQb1N7pdo/s400/Photo+on+2014-02-09+at+7.41+PM+%25235.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Challenge ...Walk 30 minutes a day for 30 days in a row and repeat</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Walk On Strong Walking group </td></tr>
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<b><span style="font-size: medium;"> Hey there ... I am reposting this blog from 2014 to remind me (and you) of the amazing benefits to be had through a walking habit. If you are just joining me here at Walk 30 and your wondering about walking , power walking or just health advice in general just use the search function and there are over 500 blog entries to choose from. </span></b><br />
<h2>
<span style="font-size: large;"><b>What are the top 10 reasons to walk?</b></span></h2>
<br />
<span style="font-size: medium;"> I just wanted to share this Top Ten list with you again from <a href="http://www.medicinenet.com/">medicinenet.com </a>...
it is a great list and I think that there are times when you just need
to look at the facts and give your mind a good reason to get your body
working. </span><br />
<br />
<span style="font-size: medium;">This week has been bitterly cold here in
Canada and if you need a reason to stay indoors ... sub-zero
temperatures will really do the trick. I have been making an effort to
get out the door more often in a day and walk a little more than my 30
minutes so having this handy list to read through definitely helps to
silence my fitness rebel ... for a little while any way. :)</span><br />
<br />
<span style="font-size: medium;">It doesn't matter whether you walk for
10 minutes at a time or if your pace is slow you just have to walk to
get huge physical and mental health benefits.</span><br />
<br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">1. Walking prevents type 2 diabetes. The <a href="http://www.medicinenet.com/diabetes_prevention/article.htm">Diabetes Prevention Program</a>
showed that walking 150 minutes per week and losing just 7% of your
body weight (12-15 pounds) can reduce your risk of diabetes by 58%.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">2.
Walking strengthens your heart if you're male. In one study, mortality
rates among retired men who walked less than one mile per day were
nearly twice that among those who walked more than two miles per day.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">3.
Walking strengthens your heart if you're female. Women in the Nurse's
Health Study (72,488 female nurses) who walked three hours or more per
week reduced their risk of a <a href="http://www.medicinenet.com/heart_attack/article.htm">heart attack</a> or other coronary event by 35% compared with women who did not walk.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">4.
Walking is good for your brain. In a study on walking and cognitive
function, researchers found that women who walked the equivalent of an
easy pace at least 1.5 hours per week had significantly better cognitive
function and less cognitive decline than women who walked less than 40
minutes per week. Think about that!<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">5. Walking is good for your
bones. Research shows that postmenopausal women who walk approximately
one mile each day have higher whole-body bone density than women who
walk shorter distances, and walking is also effective in slowing the
rate of bone loss from the legs.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">6. Walking helps alleviate symptoms of <a href="http://www.medicinenet.com/depression/article.htm">depression</a>.
Walking for 30 minutes, three to five times per week for 12 weeks
reduced symptoms of depression as measured with a standard depression
questionnaire by 47%.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">7. Walking reduces the risk of breast and <a href="http://www.medicinenet.com/colon_cancer/article.htm">colon cancer</a>.
Women who performed the equivalent of one hour and 15 minutes to two
and a half hours per week of brisk walking had an 18% decreased risk of
breast cancer compared with inactive women. Many studies have shown that
exercise can prevent colon cancer, and even if an individual person
develops colon cancer, the <a href="http://www.medicinenet.com/benefits_of_exercise/article.htm">benefits of exercise </a>appear to continue both by increasing quality of life and reducing mortality.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">8.
Walking improves fitness. Walking just three times a week for 30
minutes can significantly increase cardio-respiratory fitness.<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">9.
Walking in short bouts improves fitness, too! A study of sedentary women
showed that short bouts of brisk walking (three 10-minute walks per
day) resulted in similar improvements in fitness and were at least as
effective in decreasing body fat as long bouts (one 30-minute walk
per day).<br /> </span></span><br />
<span style="color: blue; font-size: medium;"><span style="background-color: white;">10. Walking improves physical function. Research shows that
walking improves fitness and physical function and prevents physical
disability in older persons.</span></span><span style="font-size: medium;"><br /> </span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;">Thanks to the source: <a href="http://www.medicinenet.com/">http://www.medicinenet.com</a></span><br />
<br />
<span style="font-size: medium;">Give yourself a high five if you have
made it out the door for your walk30 for the past week!! If you have
missed a few ... that's okay too because we all have to miss a few now
and then. It is all about starting again that is where the magic is ...
in the beginnings that we keep initiating.</span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;">Walk On Strong!</span><br />
<span style="font-size: medium;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-61008038172827529382018-12-24T06:25:00.000-08:002018-12-24T06:25:02.329-08:00Create Health through Comittment ... Walk 30<h2>
Merry Christmas to All! </h2>
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<h4>
<span style="font-weight: normal;"><span style="font-size: large;">I haven't posted in just over a year and it feels a bit awkward posting today. Although I have been AOL in the blogging department I have been doing my best to keep up with my Walk30 habit. Walking everyday is my mainstay and a lifeline. It is not an easy thing to establish a life long habit ... fitness, in general, has required my having to create some sort of obligation to others and I have almost always built in an aspect of commitment. </span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">In 1987, when we moved from Thunder Bay to southern Ontario with our young family, we had to reestablish some kind of fitness routine in our new community. I decided to take the fitness instructors course at the local YMCA and that turned out to be the best health decision that I would ever make. I had no intention of teaching fitness but at the end of the course and after the mandatory hours of practise teaching someone suggested that I take on a class or two as a volunteer instructor. I agreed and the rest is history. I taught at the Y for over 25 years and that obligation kept me fit teaching almost every type of class that was offered. I left the YMCA to teach Dance and Power Walking and just recently I went to an ashram in Quebec to acquire my Yoga teaching certificate. My husband and I also established a walking group that meets a few times a week ... that group has been meeting up and walking for over 12 years. </span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">Without the push and pull of teaching classes, getting up to meet with other walkers, creating goals through walking events and helping others with their path toward better health we would not have gained the health benefits that have blessed our lives. </span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">I highly recommend establishing an obligation to yourself and others to help you create that fitness habit. Maybe it's a race event ... I am heading to Ottawa in May for a Half Marathon with some friends and our goal is to have fun and finish! We will be walking all winter to get ready. Creating an obligation toward a healthier life could simply begin by asking a friend to walk with you on a certain day each week. You could even commit to WALK30 ... that's walking 30 minutes a day for 30 days in a row ... and then commit again ... and again:)</span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">Have a very Merry Christmas and walk into the New Year with a renewed commitment to yourself and drag a friend along with you.</span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">Walk On Strong,</span></span></h4>
<h4>
<span style="font-weight: normal;"><span style="font-size: large;">Sue </span></span></h4>
Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-11864974609395998222017-01-10T12:14:00.002-08:002017-01-10T12:22:18.312-08:00A Healthy Snack for the New Year ... Hello 2017<span style="font-size: x-large;">Day 10 January 2017</span><br />
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<span style="font-size: x-large;"><span style="font-size: large;">It's hard to believe that it is a new year already. If you are like me you might have indulged a bit too much over the holidays and gained a bit of extra bulge. I hope that you kept on walking30 in December because that always helps keep things under control. </span></span><br />
<span style="font-size: x-large;"><span style="font-size: large;">What I find most frustrating is that once I climb on the sugar train at holiday get togethers I find it almost impossible to stop the cravings for more sugar. You know the drill ... all of a sudden your best intentions are down the drain and you start looking toward the new year for a new plan. </span></span><br />
<span style="font-size: x-large;"><span style="font-size: large;">As a partial fix for the holiday dilemma I put together this recipe a few years ago and I make up a batch every month or so and store them in the fridge for a quick nutritious snack with just a touch of sugar from the chocolate and bit of dried fruit. </span></span><br />
<span style="font-size: x-large;"><span style="font-size: large;">If you have any suggestions or comments please share them. </span></span><br />
<br />
<span style="font-size: x-large;"> Sue’s Healthy Chocolate, Seed, Nut Bars</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC-VHkvRKdO1E-JvO_nBEuWIy2Q-eC2WMRj87sip3jUCtnCCXq1AUye-L-iUrIOfWDnSFFnfdsJ4584z0ifTHG-eacZwhGGQvhyphenhyphenqNQ5lCWBahmlQPaX3C0hGMYqIueqi4DksJlxxZUPmf/s1600/IMG_0264.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC-VHkvRKdO1E-JvO_nBEuWIy2Q-eC2WMRj87sip3jUCtnCCXq1AUye-L-iUrIOfWDnSFFnfdsJ4584z0ifTHG-eacZwhGGQvhyphenhyphenqNQ5lCWBahmlQPaX3C0hGMYqIueqi4DksJlxxZUPmf/s400/IMG_0264.jpg" width="400" /></a></div>
<b><span style="font-size: large;">In bowl mix together:</span></b><br />
<span style="font-size: large;">2 cups ground almond meal<br />3/4 cup coconut flour<br />1 cup shredded unsweetened coconut flour<br />1/2 cup raw sunflower seeds<br />1/2 cup hulled hemp seeds<br />1/2 cup organic cranberries<br />4 tbs organic cacao powder (or baking cocoa)<br /><b>optional:</b><br />Handful of coarsely chopped walnuts<br />Handful of coarsely chopped almonds<br />2 tbs peanut butter powder</span><br />
<span style="font-size: large;">Substitute raisins for cranberries or other dried fruit<br /><br /><b>Melt in a sauce pan on a very low heat or in a double boiler</b>: </span><br />
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<span style="font-size: large;">150 grams of 70% dark chocolate (1/2 a large Presidents Choice bar)<br />3/4 cup coconut oil<br />When this mixture is liquid ... add to the dry ingredients and ...<br /><b>Mix well </b> </span><br />
<span style="font-size: large;">Prepare a 33 X 23X 5 cm pan with foil lining (buttered) <br />or plastic wrap (make sure that you have extra wrap on both ends so that you can remove the bars easily when cooled).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwvhu7mDBzHAEzSrPZHRpn7LbNvcyzt90_SwfxIgZYnWkWnDyqDE43yFLcPsdBPhEjLnG3C_qE4aipOgvEt8OhaM_jCPlfW__RDZDp1kNRmhFX6va9dR4R8CWxWhS9kS4wf-FSWE9eXkZb/s1600/IMG_0249.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwvhu7mDBzHAEzSrPZHRpn7LbNvcyzt90_SwfxIgZYnWkWnDyqDE43yFLcPsdBPhEjLnG3C_qE4aipOgvEt8OhaM_jCPlfW__RDZDp1kNRmhFX6va9dR4R8CWxWhS9kS4wf-FSWE9eXkZb/s320/IMG_0249.jpg" width="320" /></a></div>
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<span style="font-size: large;">Pour the mixture into the pan and pack it down evenly and firmly.<br />1/2 cup of dark chocolate chips can be scattered evenly over the top. <br />Next ...<br /> </span><br />
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<span style="font-size: large;"><b>Melt together: </b><br />75 grams of 70% dark chocolate (1/4 of a large PC bar)<br />1/3 cup coconut oil<br />Then spoon over the mixture in the pan evenly covering the chocolate chips. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqeeMAigAvfR5fQnqMNZ9Q3sNz07GfZEna4lIrvpJmwAKjVYgGJNJEotzxBy_3ve87qMYCWLm9YwFd7hcywEPmwkYpH5syq3H0mjGKeesBRFhKK041s4zPaK9wxnwi-O3UGsXLsONSr_q/s1600/IMG_0253.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHqeeMAigAvfR5fQnqMNZ9Q3sNz07GfZEna4lIrvpJmwAKjVYgGJNJEotzxBy_3ve87qMYCWLm9YwFd7hcywEPmwkYpH5syq3H0mjGKeesBRFhKK041s4zPaK9wxnwi-O3UGsXLsONSr_q/s400/IMG_0253.jpg" width="400" /></a></div>
<span style="font-size: large;">Pop the pan in the freezer for an hour and then into the fridge until you are ready to cut into pieces. The bar should come out of the pan easily ... pull at the plastic wrap on the ends to release or flip it over on a cutting board if it has a foil lining. </span><br />
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<span style="font-size: large;"><br />Remove plastic or foil ... cut into approximately 70 or 80 pieces. There is usually a little bit of crumble left when you are cutting them up. If they are too crumbly you should be sure to add more coconut oil and/or chocolate to your next batch and be sure to pack it well into the pan before cooling.</span><br />
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<span style="font-size: large;">These bars store well in the fridge for up to a month or so.<br />A serving would be one or two :)</span><br />
<span style="font-size: large;"><br />Although it is very hard to eat just one or two! Good Luck!</span><br />
<br />
<span style="font-size: large;">That's it! ... I haven't done the math around calories ... but if you use good healthy ingredients and at least 70% dark chocolate along with portion control ... this can make a good bar to have before a workout or when the sugar bug bites you.</span><br />
<span style="font-size: large;">Walk On Strong!</span><br />
<span style="font-size: large;">Sue</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-15541089009354714472016-09-29T20:48:00.002-07:002016-09-29T20:48:38.839-07:00Day 29 ... One More Day!!<h2>
<span style="font-size: large;">Day 29 The End of Our September Walk30 Challenge</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWOII5GAz2OdDfNQCg93IKodbGwyScaTRA7wlpgZI_MoAuQ6p6Q-K9lVjgV2B-J1CXUeKM9dLVudu06jpYYaYJhjE3dHHsOJMjUeLrPTeUTLryl2mtybja_Wsg2XnAWPjerv8BfBEUhRrj/s1600/2012-10-18+18.41.39.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWOII5GAz2OdDfNQCg93IKodbGwyScaTRA7wlpgZI_MoAuQ6p6Q-K9lVjgV2B-J1CXUeKM9dLVudu06jpYYaYJhjE3dHHsOJMjUeLrPTeUTLryl2mtybja_Wsg2XnAWPjerv8BfBEUhRrj/s400/2012-10-18+18.41.39.jpg" width="300" /></a></div>
<span style="font-size: x-large;">... and the beginning of our October Challenge is just a day away. </span><br />
<span style="font-size: x-large;">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? </span><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;"> The last few days have been soggy and dull.</span><br />
<span style="font-size: x-large;">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. </span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">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!</span><br />
<br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-25912381079887088112016-09-24T19:56:00.001-07:002016-09-25T19:24:36.171-07:00Day 22, 23, 24 In the Home Stretch for the WAlk30 Challenge<h3>
<b><span style="font-size: x-large;">Day 22, 23, 24 In the Home Stretch for the WAlk30 Challenge</span></b></h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkHtneUXUE5ZjuflD8YXqg_HQZhRERsc8v4unqDajFMBP5_xjoyOLvxSh4Q3IXwLnf6K8Lys8c-PNfXCHQL-Qx37TYYn1Lo3y9PdkG7HHAXziZI7kbMeyc8oissMKwhYEjiuXZ6FmBECb/s1600/IMG_4802.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkHtneUXUE5ZjuflD8YXqg_HQZhRERsc8v4unqDajFMBP5_xjoyOLvxSh4Q3IXwLnf6K8Lys8c-PNfXCHQL-Qx37TYYn1Lo3y9PdkG7HHAXziZI7kbMeyc8oissMKwhYEjiuXZ6FmBECb/s400/IMG_4802.JPG" width="400" /></a><span style="font-size: x-large;">There are just five days left in the September walk30 Challenge ... how are you doing?</span><br />
<span style="font-size: x-large;">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.</span><br />
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<span style="font-size: x-large;"> 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! </span><span style="font-size: x-large;">It was cool enough for a coat when we started out but the sun warmed things up quickly. </span><br />
<span style="font-size: x-large;">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. </span><br />
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<span style="font-size: x-large;">Take care and Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-88579157332692979182016-09-21T06:51:00.001-07:002016-09-25T19:08:49.588-07:00Day 19 and 20.. 10,000 Steps Versus Waling30<h3>
<span style="font-size: x-large;">Day 19 and 20.. 10,000 Steps Versus Walking30</span></h3>
<span style="font-size: x-large;">I wear a <a href="http://www.fitbit.com/">fitbit</a> 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: <a href="http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005"><b>What Are the Risks of Sitting Too Much?</b></a> </span><br />
<span style="font-size: x-large;">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:)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8naGxXbq6ziNdhqdEKk1LcOQkuVQ37ZZ1fME_JS9wtCoFBpEe8-F1qwfJ73E7b5cE25UtneJXdSXQgaW_AadDeNwIL1lhdM7Br7Qe2_f96CkTmjka-OCmOYzmjzU6lDKH7RxUFb9FfMlf/s1600/Photo+on+2014-02-09+at+7.41+PM+%25235.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8naGxXbq6ziNdhqdEKk1LcOQkuVQ37ZZ1fME_JS9wtCoFBpEe8-F1qwfJ73E7b5cE25UtneJXdSXQgaW_AadDeNwIL1lhdM7Br7Qe2_f96CkTmjka-OCmOYzmjzU6lDKH7RxUFb9FfMlf/s400/Photo+on+2014-02-09+at+7.41+PM+%25235.jpg" width="400" /></a></div>
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<span style="font-size: x-large;">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: <a href="http://well.blogs.nytimes.com/2015/07/22/how-nature-changes-the-brain/?_r=0"><b>How Walking in Nature Changes the Brain.</b></a></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDU7WYQVLpJhT6Q5AP-VVhZ1GQee-Ep7WOdVKN2rlHE4jdBI2ojnodXTLBzgudynuM2I3-i9T3QSndC6Hm0spqpGALLSvMhJWaxQhl6D3og5dHkxC-bo1keFFhNJYtAwIWTeWhWvgCjest/s1600/IMG_1254.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDU7WYQVLpJhT6Q5AP-VVhZ1GQee-Ep7WOdVKN2rlHE4jdBI2ojnodXTLBzgudynuM2I3-i9T3QSndC6Hm0spqpGALLSvMhJWaxQhl6D3og5dHkxC-bo1keFFhNJYtAwIWTeWhWvgCjest/s400/IMG_1254.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">A park in Paris ... that was a great walk!</span></td></tr>
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<span style="font-size: x-large;"><b> </b>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! </span><br />
<br />
<span style="font-size: x-large;">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!</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Walk On Strong!!</span><br />
<span style="font-size: x-large;">Sue</span><br />
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<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-8763506359700990132016-09-18T16:36:00.003-07:002016-09-24T19:57:24.725-07:00Day 21 Dancing30 today!<span style="font-size: x-large;">Day 21 My first dance class of the fall session... a fun way to get those steps in!</span><br />
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<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjalibAzn2DK3xJCixpbERXzdy1zYOasfOanly_-q4Ddg4WCvLcNSR60huI03FNzM-vzcblj9SB671_Q_vqXAi25FaljD9V5YfRQu27XUxBx_6OPTyfwNv7wiCLSS1sTFCzGhvefdtXc5AK/s1600/c2d+6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjalibAzn2DK3xJCixpbERXzdy1zYOasfOanly_-q4Ddg4WCvLcNSR60huI03FNzM-vzcblj9SB671_Q_vqXAi25FaljD9V5YfRQu27XUxBx_6OPTyfwNv7wiCLSS1sTFCzGhvefdtXc5AK/s400/c2d+6.jpg" width="400" /></a></span></div>
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">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!</span><br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue</span><br />
<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-76754269048671949652016-09-18T16:36:00.002-07:002016-09-18T16:41:15.107-07:00 Day 16, 17, 18 A weekend away in Owen Sound!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglZrbebJWadYOGjAUqRS_oVu65r0iKyYTit6GPhHTM4yKMGzgT8Uq4CsdYVuE2fcTgCAU6z1PIkLGLc8iNBahWlpMeuso50019xZGKpFnrajE1ZKkNkds1o5BzNSSV4mPj4kmqFkKkgy9F/s1600/IMG_4783.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglZrbebJWadYOGjAUqRS_oVu65r0iKyYTit6GPhHTM4yKMGzgT8Uq4CsdYVuE2fcTgCAU6z1PIkLGLc8iNBahWlpMeuso50019xZGKpFnrajE1ZKkNkds1o5BzNSSV4mPj4kmqFkKkgy9F/s320/IMG_4783.JPG" width="320" /></a></div>
<span style="font-size: x-large;">Day 16, 17, 18 A weekend away!</span><br />
<span style="font-size: x-large;">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. </span><br />
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<span style="font-size: x-large;">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. </span><br />
<span style="font-size: x-large;">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!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhijtB8NwBR6xaQZGTbtmundgWCpTCv3jrSpjPu0RQFA1-hVd4Wf4QO6iDEOQpT84pTxM2AjUfFdHln4eeyBHQ6_y1Or45x5wPi-X2OzSqRy1Hcj3H-U5zIXR3HpZjp47nXxT741O7c5J63/s1600/IMG_20160917_152353.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhijtB8NwBR6xaQZGTbtmundgWCpTCv3jrSpjPu0RQFA1-hVd4Wf4QO6iDEOQpT84pTxM2AjUfFdHln4eeyBHQ6_y1Or45x5wPi-X2OzSqRy1Hcj3H-U5zIXR3HpZjp47nXxT741O7c5J63/s400/IMG_20160917_152353.jpg" width="225" /></a></div>
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<span style="font-size: x-large;">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 <b>Bruce Trail</b> that runs right next door to our friend's little church. </span><br />
<span style="font-size: x-large;">Here is a little information about the trail from <a href="http://www.ontariotrails.on.ca/">www.ontariotrails.on.ca</a></span> <br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;"><a href="http://www.brucetrail.org/" id="l-3360_s-1415_t-24_u-0">The Bruce Trail</a>
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 <a href="http://www.brucetrail.org/" id="l-3360_s-1415_t-24_u-0">Trail </a>as people walk, snowshoe, watch wildlife, take photographs and admire the glorious scenery of the <a href="http://en.wikipedia.org/wiki/Niagara_Escarpment" target="_self" title="Niagara Escarpment">Escarpment</a>.</span><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;">I have been out waking already today but an evening walk is still in the works ... hope you had a great Walk30!</span><br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue </span><br />
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<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-37155821364132109892016-09-15T20:13:00.000-07:002016-09-15T20:24:22.757-07:00Day 14 and 15 Walking the Dog<span style="font-size: x-large;">Day 14 and 15 Walking the Dog</span><br />
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<span style="font-size: x-large;">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. </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSLT_A9JMX1giCsyncfBnOBlo2gOJ0KZeEiCzp6nKFNE2x98M_2gtbt07_mEkNE2QUEl2KJWBnjIvua6j2lX-cyZ5olobIierSEZue5P5LBCn3E733-z_5sUt8IY7j9-rjW8cZLsefnSD/s1600/IMG_20160914_192727.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSLT_A9JMX1giCsyncfBnOBlo2gOJ0KZeEiCzp6nKFNE2x98M_2gtbt07_mEkNE2QUEl2KJWBnjIvua6j2lX-cyZ5olobIierSEZue5P5LBCn3E733-z_5sUt8IY7j9-rjW8cZLsefnSD/s640/IMG_20160914_192727.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Noah and Annie ... quite a pair!</td></tr>
</tbody></table>
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<span style="font-size: x-large;">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!</span><br />
<span style="font-size: x-large;">We are half way through our Walk30 Challenge... keep on walking. </span><br />
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-43638850732461954422016-09-13T18:46:00.001-07:002016-09-13T18:46:28.065-07:00Day 13 Walking On Strong<span style="font-size: x-large;">Day 13 Tuesday night walk night.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkz_Y9tzNAf2CFRuvj21CgrTF_JRm6FxmKQOtN88q0EdxtW-1FyhQmrhPDWz6BSEzr6CKhbcTF129sfNOwSzOWZxxHZGgDgZubI7N30uFeTlKcNC5Ma2dU5PvJt5ANdfEKzpWmCJELD_rR/s1600/DSCF1999.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkz_Y9tzNAf2CFRuvj21CgrTF_JRm6FxmKQOtN88q0EdxtW-1FyhQmrhPDWz6BSEzr6CKhbcTF129sfNOwSzOWZxxHZGgDgZubI7N30uFeTlKcNC5Ma2dU5PvJt5ANdfEKzpWmCJELD_rR/s400/DSCF1999.JPG" width="400" /></a></div>
<span style="font-size: x-large;">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!</span><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;">Come on out and join us. (see yesterday's blog for details) </span><br />
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-13566520383657766142016-09-12T20:18:00.000-07:002016-09-12T20:23:21.192-07:00Day 12 Walk On Strong Walking Group News<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlizGor8AZQ1SUqbwYa8LBgZiJEAv5a13_AgA5Rx73V4eir0C71gr5q9LTcMYrpdV-N1DAWqQ6R5OCs1lQRjQgyaiVYDI3iRtyuu8pSiI77ZXFGD_6Ju_UgunL7Dn_EFVDd5_Fwlzmb4vR/s1600/sue_debbie_eliz_copy.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlizGor8AZQ1SUqbwYa8LBgZiJEAv5a13_AgA5Rx73V4eir0C71gr5q9LTcMYrpdV-N1DAWqQ6R5OCs1lQRjQgyaiVYDI3iRtyuu8pSiI77ZXFGD_6Ju_UgunL7Dn_EFVDd5_Fwlzmb4vR/s400/sue_debbie_eliz_copy.jpeg" width="400" /></a><span style="font-size: x-large;">Day 12 ... Walking News Day! Come join us if you are in the area.<br />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! <b> </b></span><br />
<span style="font-size: x-large;"> 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.</span><br />
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<span style="font-size: x-large;"><b>Weekly Walking News</b> </span><br />
<span style="font-size: x-large;">Meeting this week at Waterloo Public Square in front of Shoppers DrugMart.<br />Tuesday at 6:30 p.m. for a 5 K walk<br />Saturday: 8 a.m. for a 10 K walk<br />Saturday: 9 a.m. for a 5 K (ish) walk.<br />We all meet at Seven Shores Cafe afterward for breakfast and/or coffee!... everyone is always welcome:)<br /><br />Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-47987276382496610892016-09-11T20:07:00.001-07:002016-09-11T20:07:38.881-07:00Day 11 ... A Very Long Walk30<h3>
<span style="font-size: x-large;">Day 11 ... 22K walk today ... And I'm tired</span></h3>
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<span style="font-size: x-large;"> 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?</span><br />
<span style="font-size: x-large;">We ended up having a great walk and enjoying some of the trails in and around Waterloo Region. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3LK79BD8WSW3De_bB4F6iOaNkmgCxHOIZIUciCK1LxDrLCkc-aQwY0-ckWRa8YhIpMRvMUZLedIXQtPe0Cs29_PG7doXtRHD98K7_2wZSrRIRwGw-mcQKVhf6KLf-EZH-rmz0064E7XfO/s1600/IMG_4776.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3LK79BD8WSW3De_bB4F6iOaNkmgCxHOIZIUciCK1LxDrLCkc-aQwY0-ckWRa8YhIpMRvMUZLedIXQtPe0Cs29_PG7doXtRHD98K7_2wZSrRIRwGw-mcQKVhf6KLf-EZH-rmz0064E7XfO/s400/IMG_4776.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">The ManuLife Building in Waterloo</span></td></tr>
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<span style="font-size: x-large;">My walk30 tomorrow should help me recover from today's walk ... along with a bit of stretching. </span><br />
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<span style="font-size: x-large;"> I hope you had a great Walk30!</span><br />
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<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja5krTaGo3F43JloXIRc4um1GEFUMC1aHmLaVcm2wlMqTlyPnrVzvdAqhi0H6iTXSEbOWuZob1B6fzH6TRy140x20zycJXVsQUfXiGZDxCw5wa6um67YR3SqHvXFeTsHTvbiTpV-RSYkKR/s1600/IMG_4778.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja5krTaGo3F43JloXIRc4um1GEFUMC1aHmLaVcm2wlMqTlyPnrVzvdAqhi0H6iTXSEbOWuZob1B6fzH6TRy140x20zycJXVsQUfXiGZDxCw5wa6um67YR3SqHvXFeTsHTvbiTpV-RSYkKR/s400/IMG_4778.JPG" width="400" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-78846665371075925142016-09-10T17:50:00.004-07:002016-09-10T17:52:55.737-07:00Day 9 & 10 - Yoga and a Walk30<span style="font-size: x-large;">Day 9 &10... Perfect combination ... Yoga and a walk30 ... 2 days in a row!</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJIRNwAm4hIgA4jXScBV-parEocuq_9UDSssz0Z6HOphF4KXig97uA9E7SCHgt67p8m2U-ywgbZ8g6S2w_dvmQjZOc2zKjUDeE-9TxXtI4tz9Wp-VezDDLKZo11o458g60yoHuEeoFUM3/s1600/IMG_20160815_092935.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWJIRNwAm4hIgA4jXScBV-parEocuq_9UDSssz0Z6HOphF4KXig97uA9E7SCHgt67p8m2U-ywgbZ8g6S2w_dvmQjZOc2zKjUDeE-9TxXtI4tz9Wp-VezDDLKZo11o458g60yoHuEeoFUM3/s400/IMG_20160815_092935.jpg" width="400" /></a><span style="font-size: x-large;"> 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. </span><br />
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<span style="font-size: x-large;">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.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXHDUdAuLN5QEvWZHM9tA7JLHIFCxCltRzziHkxMBje6F59BrzXuF75CL6Qq2zf0Phz_rkYm1pzrPFRawvanliyDyF_eU6a_0akHoWIQGPW__tpzjcYWhsPHSiG0UZ7GRaOSODZQLIPsRu/s1600/IMG_4302.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXHDUdAuLN5QEvWZHM9tA7JLHIFCxCltRzziHkxMBje6F59BrzXuF75CL6Qq2zf0Phz_rkYm1pzrPFRawvanliyDyF_eU6a_0akHoWIQGPW__tpzjcYWhsPHSiG0UZ7GRaOSODZQLIPsRu/s400/IMG_4302.JPG" width="300" /></a><br />
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<span style="font-size: x-large;">We are a third of the way through the Walk30 Challenge!! </span><br />
<span style="font-size: x-large;">Keep on walking and I hope you are enjoying the scenery along the way:)</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-30224311798005226462016-09-08T20:02:00.001-07:002016-09-08T20:03:27.940-07:00Day 8 Training for a Walking Race<h2>
<span style="font-size: x-large;">Day 6 ... It was super humid but we were out there anyway.</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOMzM295MMOWV7kopnT06r9QvbTIQaXEh4KlztrWfaSNupHPm89ZOhrZAHmtNlrTNYoi0iTYR6M9Pga5IQQabWlaQVaEzzyqLCMMnOtudjq-Hw-w-V9fz3Kx9QuNTDsYmFL8-xBPF7B1rd/s1600/FullSizeRender.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTRsZOzNN3qb1fTE2giUpnr50Vg2ekn_2gY7f6qlNrp4rAyErpDoyrKRqTct-2T3EtSBmykW-VeLefvdKzoKqv78SAOuCHJib8zWv3mf-53axtLhzodZv1kN7ZZApGrJW7lWW0lh0ded1D/s1600/FullSizeRender_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTRsZOzNN3qb1fTE2giUpnr50Vg2ekn_2gY7f6qlNrp4rAyErpDoyrKRqTct-2T3EtSBmykW-VeLefvdKzoKqv78SAOuCHJib8zWv3mf-53axtLhzodZv1kN7ZZApGrJW7lWW0lh0ded1D/s400/FullSizeRender_2.jpg" width="300" /></a></div>
<span style="font-size: x-large;"> 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 </span><br />
<span style="font-size: x-large;">12.5 K event for walkers only.</span><br />
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<span style="font-size: x-large;">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.</span><br />
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<span style="font-size: x-large;">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%!</span><br />
<span style="font-size: x-large;">As you can see from the photos ... we were out on the trail and it was a beautiful evening</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VknJ8QrjoijeB4uADDZ0lKpku4s4DN_FS0Ex-rXF8b3ULNxgFfXJfDlPDgUwkXGu3P1uztv-PSy9xAivYvZIVAAqdvV67PVMuryE0_zbd10CQrXV2dcoFj6pqNz37hCO181SRhlmnRef/s1600/IMG_4766.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VknJ8QrjoijeB4uADDZ0lKpku4s4DN_FS0Ex-rXF8b3ULNxgFfXJfDlPDgUwkXGu3P1uztv-PSy9xAivYvZIVAAqdvV67PVMuryE0_zbd10CQrXV2dcoFj6pqNz37hCO181SRhlmnRef/s320/IMG_4766.JPG" width="320" /></a></div>
<span style="font-size: x-large;">Thanks to everyone who came out and worked out ... well done!</span><br />
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-89060382937861358162016-09-07T20:06:00.003-07:002016-09-07T20:06:39.190-07:00Day 7 The Walk30 Challenge<h2>
<span style="font-size: large;">Day 7 ... just an ordinary day in the neighborhood!</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi30VOjc5uvUs_NeYCe8iiyoO_dondrn4sLoCCIKe7UK1qja_EQdhZ0YzhA_30vBj0fZLTbcv5lqdzKQyGMl2Ti3xJ1Yn-UM6JhHVf19cdYqmpLPx8eZswjZfEUgt4lcElxtYmHemzLRk5G/s1600/IMG_3314.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi30VOjc5uvUs_NeYCe8iiyoO_dondrn4sLoCCIKe7UK1qja_EQdhZ0YzhA_30vBj0fZLTbcv5lqdzKQyGMl2Ti3xJ1Yn-UM6JhHVf19cdYqmpLPx8eZswjZfEUgt4lcElxtYmHemzLRk5G/s400/IMG_3314.JPG" width="300" /></a></div>
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;">Hope you had a great Walk30 today!</span><br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-32604274507806299302016-09-06T20:08:00.000-07:002016-09-07T20:08:33.099-07:00Day 6 Just a 30 Minute Walk<span style="font-size: x-large;">Day 6 ...</span> <span style="font-size: x-large;">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 </span><br />
<span style="font-size: x-large;">just dig herself a cool place in the garden and settle in the shade. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisAdd72NZ0ZCEa1_4pol7-OZvT_FKC3dw4xeiViM8kJvlCVrZ6lCAMoQqphlx58t7Uj4yViKWXv6LSJvW10oQANWmmxuRGdmmc8Uf0xXkS2Ju2m4eylOLakpdJsF5V2qkfiIcKhOnxkFvu/s1600/IMG_0038.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisAdd72NZ0ZCEa1_4pol7-OZvT_FKC3dw4xeiViM8kJvlCVrZ6lCAMoQqphlx58t7Uj4yViKWXv6LSJvW10oQANWmmxuRGdmmc8Uf0xXkS2Ju2m4eylOLakpdJsF5V2qkfiIcKhOnxkFvu/s320/IMG_0038.JPG" width="240" /></a><span style="font-size: x-large;">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. </span><br />
<span style="font-size: x-large;">I hope you had a great Walk30 too!</span><br />
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-62508564704395411252016-09-05T17:42:00.000-07:002016-09-05T17:42:00.583-07:00Day 5 Monday Walking News<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCD4I21apMgC-i-LEtYDKalzvf70TjLQnyK0wL4eomQrv732676GY1P6qM2vV5EtD0k9KtzOwLhSHbR43lBCEd_yb6EMq0lJ91KfSkZ3o_2CKkSIQzSvMhQ74qyIbNMxVgm529ExYfBwmm/s1600/Walking+in+Ottawa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCD4I21apMgC-i-LEtYDKalzvf70TjLQnyK0wL4eomQrv732676GY1P6qM2vV5EtD0k9KtzOwLhSHbR43lBCEd_yb6EMq0lJ91KfSkZ3o_2CKkSIQzSvMhQ74qyIbNMxVgm529ExYfBwmm/s400/Walking+in+Ottawa.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Walk On Strong in Ottawa this weekend!</span></td></tr>
</tbody></table>
<br /><span style="font-size: large;">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.<br />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!<br /><br />REMEMBER TO LIKE OUR NEW PAGE!!<br />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.<br /><b><a href="https://www.facebook.com/walkonstrong/">Walk On Strong FaceBook Page</a></b><br /><b>Weekly Walking News</b></span><br />
<span style="font-size: large;">Meeting this week at Waterloo Public Square in front of Shoppers DrugMart.<br />Tuesday at 6:30 p.m. for a 5K walk<br />Saturday: 8 a.m. for a 14K walk<br />Saturday: 9 a.m. for a 5K (ish) walk.<br />We all meet at Seven Shores Cafe afterward for breakfast and/or coffee!...</span>Walk ON Strong,<br />
Sue<br />Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-88976961186685882792016-09-04T20:02:00.000-07:002016-09-04T20:02:05.341-07:00Day 4 ... Destination Walk30<h2>
<span style="font-size: x-large;"> Day 4 ... Destination Walk30</span></h2>
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<span style="font-size: x-large;">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.</span><br />
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<span style="font-size: x-large;">Hope you're all enjoying your walks this long weekend!</span><br />
<br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-29349880128187047252016-09-03T20:09:00.000-07:002016-09-03T20:09:12.095-07:00Day 3 Walk On Strong!<h2>
<span style="font-size: x-large;">Day 3 ... Saturday Walking group </span></h2>
<h2>
<span style="font-size: x-large;"> </span></h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiodzXNAuVJhS07EmTnNd03w-hFeVAP9T48Iwktzbm1QWVwmIuEXNa8mP8bOK5Oou5nejbdhvflqjNvZY0DeUlPWmPmiuY6BKJTHV_zk3TkrLkO3zLrXcZvTAetuROKHf7UldsD-EO5wfVK/s1600/IMG_4755.JPG" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiodzXNAuVJhS07EmTnNd03w-hFeVAP9T48Iwktzbm1QWVwmIuEXNa8mP8bOK5Oou5nejbdhvflqjNvZY0DeUlPWmPmiuY6BKJTHV_zk3TkrLkO3zLrXcZvTAetuROKHf7UldsD-EO5wfVK/s640/IMG_4755.JPG" width="640" /></a><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Everyone is always welcome!</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-88526125386548377092016-09-02T19:16:00.001-07:002016-09-02T19:16:36.578-07:00Day 2 Walking the Dog<h2>
<span style="font-size: large;">Day 2 ... Walk30 was a walk with the dog today.</span></h2>
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<span style="font-size: x-large;">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.</span><br />
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<span style="font-size: x-large;">So, here's to all those puppies that help us toward the door and a healthier life!</span><br />
<br />
<span style="font-size: x-large;">I hope you had a great walk today ... it was beautiful here in Southern Ontario.</span><br />
<span style="font-size: x-large;"><br /></span>
<span style="font-size: x-large;">Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-32661087770611394762016-09-01T18:54:00.003-07:002016-09-02T19:16:53.952-07:00Day One Walk30 Challenge begins!<h2>
<span style="font-size: large;">Day One September Walk30 Challenge begins!</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFTwTncXpRHPfmffVYzwe0rlWZ9voblwf4dDrJ_al7b_u4K_t5VK5GchmcuXoq7HtHSUznM4KYF7_pb9-aIxf9RSB4bWgVKjSr_gatzqHLcifPcbnrHNQP7gQtXusnUWe5c0vV4MiXaQo/s1600/country+road.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFTwTncXpRHPfmffVYzwe0rlWZ9voblwf4dDrJ_al7b_u4K_t5VK5GchmcuXoq7HtHSUznM4KYF7_pb9-aIxf9RSB4bWgVKjSr_gatzqHLcifPcbnrHNQP7gQtXusnUWe5c0vV4MiXaQo/s400/country+road.JPG" width="400" /></a></div>
<span style="font-size: x-large;">Nothing gets you out the door faster than having a goal and friends to walk with! </span><br />
<span style="font-size: x-large;"> 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. </span><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;">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. </span><br />
<span style="font-size: x-large;">The weather was perfect and the company was great!</span><br />
<span style="font-size: x-large;">There are quite a few of you out there doing the Walk30 Challenge </span><br />
<span style="font-size: x-large;">Where did your walk30 take you today? Please share pictures, stories and some of the ways you find to motivate yourself out the door.</span><br />
<br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue </span><br />
Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-30451189289650999712016-09-01T18:54:00.002-07:002016-09-01T19:26:24.684-07:00Day One Walk30 Challenge begins!<h2>
<span style="font-size: large;">Day One September Walk30 Challenge begins!</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFTwTncXpRHPfmffVYzwe0rlWZ9voblwf4dDrJ_al7b_u4K_t5VK5GchmcuXoq7HtHSUznM4KYF7_pb9-aIxf9RSB4bWgVKjSr_gatzqHLcifPcbnrHNQP7gQtXusnUWe5c0vV4MiXaQo/s1600/country+road.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFTwTncXpRHPfmffVYzwe0rlWZ9voblwf4dDrJ_al7b_u4K_t5VK5GchmcuXoq7HtHSUznM4KYF7_pb9-aIxf9RSB4bWgVKjSr_gatzqHLcifPcbnrHNQP7gQtXusnUWe5c0vV4MiXaQo/s400/country+road.JPG" width="400" /></a></div>
<span style="font-size: x-large;">Nothing gets you out the door faster than having a goal and friends to walk with! </span><br />
<span style="font-size: x-large;"> 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. </span><br />
<span style="font-size: x-large;">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.</span><br />
<span style="font-size: x-large;">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. </span><br />
<span style="font-size: x-large;">The weather was perfect and the company was great!</span><br />
<span style="font-size: x-large;">There are quite a few of you out there doing the Walk30 Challenge </span><br />
<span style="font-size: x-large;">Where did your walk30 take you today? Please share pictures, stories and some of the ways you find to motivate yourself out the door.</span><br />
<br />
<span style="font-size: x-large;">Walk On Strong,</span><br />
<span style="font-size: x-large;">Sue </span><br />
<span style="font-size: x-large;"> </span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-75752194407896449602016-08-31T20:17:00.001-07:002016-08-31T20:17:24.876-07:00September is just like New Years! Let's set a goal!<h2>
<b> There are lots of places to go but first you have to step out the door ... come walk with us!</b></h2>
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<span style="font-size: x-large;">I'm not sure if everyone feels it but, for me, September has always felt like the New Year has begun. Let's embrace this September first together and commit to our health ... body and mind ... by joining the Walk30 Challenge.</span><br />
<span style="font-size: x-large;">30 days in September and lots of time to carve out 30 minutes a day to walk ... drag your camera along and send some photos along and stories of wher your walks have led you.</span><br />
<span style="font-size: x-large;"><br />Join us! Walk30 ... Walk On Strong!</span><br />
<span style="font-size: x-large;">Sue</span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-9954717209236807392016-08-30T20:45:00.002-07:002016-08-30T21:11:35.460-07:00The Single Best Thing You Can Do For Your Health<h2>
<span style="font-size: x-large;">The Single Best Thing You Can Do For Your Health</span></h2>
<span style="font-weight: normal;"><span style="font-size: x-large;">Okay ... I have posted this video by Dr. Evans before but some things need repeating. This is a powerful and compelling case for walking every day. Walking <b>is</b> the magic bullet. </span></span><br />
<span style="font-weight: normal;"><span style="font-size: x-large;">Commit to walking 30 minutes a day all through September. Join the Walk30 Challenge ... thirty days for 30 minutes every day ... simple but effective.</span></span><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/aUaInS6HIGo/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/aUaInS6HIGo?feature=player_embedded" width="320"></iframe></div>
<span style="font-size: x-large;"><span style="font-weight: normal;">Let me know if you are in ... or just set a goal for yourself and do it.</span></span><br />
<span style="font-size: x-large;"><span style="font-weight: normal;">Walk On Strong!!</span></span><br />
<span style="font-size: x-large;"><span style="font-weight: normal;">Sue</span></span>Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com0tag:blogger.com,1999:blog-9002010630720879123.post-83582842691776774382016-08-29T06:39:00.003-07:002016-08-29T07:39:02.789-07:00A 30 Day Challenge Begins for Walk30<h3>
<span style="font-size: large;">A 30 Day Challenge Begins for Walk30 ... September 1st, 2016</span></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0LYnXruriISGRo-TyS9G_FwtWPnrrXsQih8rok1i2FjQOQ-k-yo27wgoEz177LOczBDV4URSvaPmlPo9AYQh1VG5DwxyeQOKUixy_i9pCSGJbqTIcWHgpe0kxHULltLNQAADeaSAJ_xW/s1600/IMG_1727.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0LYnXruriISGRo-TyS9G_FwtWPnrrXsQih8rok1i2FjQOQ-k-yo27wgoEz177LOczBDV4URSvaPmlPo9AYQh1VG5DwxyeQOKUixy_i9pCSGJbqTIcWHgpe0kxHULltLNQAADeaSAJ_xW/s400/IMG_1727.JPG" width="400" /></a></div>
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<span style="font-size: x-large;"><span style="font-weight: normal;">There are just a few days left in August and every day has ended with at least 10,000 steps on my Fitbit. I am proposing that we all Walk30 in September ... 30 minutes a day for 30 days in a row ... no matter what. </span></span></h3>
<h3>
<span style="font-size: x-large;"><span style="font-weight: normal;">This blog began as a way for me to stay on track with my walking habit and to possibly encourage others to walk along. If you pop the words <b>"Benefits of Walking"</b> in the search bar for my blog .... there are numerous posts outlining the incredible benefits of a 30 minute walk. There is more and more evidence that we just have to move our bodies and our minds will respond in a big way. </span></span></h3>
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<span style="font-size: x-large;"><span style="font-weight: normal;"> </span></span></h3>
<h3>
<span style="font-size: x-large;"><span style="font-weight: normal;">This blog began on October 19, 2011... 5 years ago, with the intention of blogging every day in addition to my walk for at least 30 days ... I blogged everyday for a year and on and off since then but I still walk every day ... occasionally less than 30 minutes but usually more. It has made a difference in my life and led me to other challenges and goals but the foundation has been laid with a simple 30 minute walk ... every day.</span></span></h3>
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<span style="font-size: x-large;"><span style="font-weight: normal;">So ... come and join me for a September Walk30 Challenge! </span></span></h3>
<h3>
<span style="font-size: x-large;"><span style="font-weight: normal;">Who knows where it might take you!</span></span></h3>
<h3>
<span style="font-size: x-large;"><span style="font-weight: normal;">Walk On Strong,</span></span></h3>
<h3>
<span style="font-size: x-large;"><span style="font-weight: normal;">Sue </span></span></h3>
Anonymoushttp://www.blogger.com/profile/02670668010654045426noreply@blogger.com2