Healthy Goals Create Change ... Walk30

Hello Walking World!! 

I am back to my walk30 blog!! I decided to have a little summer break ... well maybe a little longer than a little :). 
The habit of writing is very much like the habit of fitness and a healthy lifestyle ... you have to stay at it and make it a part of your life in a consistent planned manner or those good practices can get away from you.
I must say that in my blog absence I have been creating healthier life for myself.  Since August I have created personal goals (30 days at a time) and have been checking in every day, being more mindful and recording my results. 

Here is my list of elements that would be an important part of a healthy day ... they are:
- Walk for a minimum of 30 minutes
- Choose wise portions of health food
- Stretch with yoga a little each day
- Drink at least 8 cups of water
- Take vitamin supplements
- Spend time some quiet mindful time alone (even 5 minutes) 
These have been my goals for the last four months and I have to report that I definitely wasn't 100% successful every day but I paid attention and checked in every evening before going to bed. 
Week by week and month by month I have set these goals for myself and followed them as best I could. It has been four months of being more mindful and paying attention to my habits and I have noticed many changes. 
- I feel and am lighter ... I have consistently lost those extra pounds that have been weighing me down, in oh so many ways, for quite a while. It amounts to about a pound a week ... which doesn't seem like a lot but it sure adds up.  Even more importantly my body fat is about 8% less and BMI is in the normal range.
- I have stepped up my steps ... paying attention made me more accountable to myself somehow and I realized that if I wanted to eat a little more I would have to move a little more.
- I have re-discoverd yoga!  We have joined a local gym where I try to attend a few classes a week and as a result I feel flexible and stronger than I have in years.
- I have not been following a diet but I am avoiding the sugars and processed foods. Paying attention has also made me realize that portion size is a BIG factor in weight gain especially as we get a little older.

 I am back to this blog and would like to invite you to join me in my walking practice ... every day for 30 minutes.
 One of my favorite goals is the Minds In Motion Initiative's K W Walking Classic. I will talk about it more in another blog but if you are anywhere near Waterloo Region in Ontario Canada ... please come and celebrate walking for your body and your mind on Sunday, May 8th 2016.
The video here will explain all about the  Minds In Motion Initiative and the walking event.
Registration just opened with Super Early Bird prices and you can register at our website www.mimiwalks.com.

Walk On Strong!!
Sue

Monday to Friday ...This week's walks

July Day 5 to Day 10 Walking 30 every day

 Unstoppable ... I found this video this morning and wanted to share it. It made me think about how we all begin this journey in life felling unstoppable but over time we receive the message that we should be somewhat afraid of taking chances and pushing forward. It might not seem to fit with the theme of walking but I think that we carry this fear of failure into so many aspects of our life ... we want to be the best we can be but what if we fail? Why try? mI love the way these young women are knocking down the boxes ... breaking through barriers ... we could all use some of that.

This is Terra Nova our 2nd Newfoundland ... wonderful dog who got us out the door every day

 I have been walking my way through this week in a variety of ways. Every day there has been a walk with the dog ... having a dog has saved me from a sedentary day so may times I can not keep track. If you have a dog you could be seen as having an unfair advantage in the Walk30 Challenge especially if you have a dog that sits in front of you at about 10 p.m. and whines:)

Check out this article from Wendy the walking expert at About.com ... all about the benefits of walking your dog.

The latest addition to our family is Annie

Walk On Strong!
Sue

Day 3, 4 and 5 Walking All Weekend

Day 3, 4 and 5 included a visit to Stratford and it was just beautiful!

On Friday we were strolling around Stratford.  My husband got tickets to the Stratford Festival Theatre and we saw The Sound of Music.  We have been going to the theatre there for many, many years and I think that this production was one of the very best I have ever seen ... or heard! Bravo!

We made a point of parking in the middle of the city and walking back and forth from the theatre to the downtown area so that we could get lots of steps in. A little bit of shopping and dinner helped to rack up the minutes of walking today.

If you love the Sound of Music be sure to get yourself to Stratford this season ... amazing.

Saturday morning was a walk with the Walk On Strong group in Waterloo.  It was a coolish, sunny morning ... perfect walking weather. 

Sunday would have been a great day for a walk outside but we were sorting and clearing at our house.  We went through all of our clothes and gave bags and bags away ... it felt great and I was on my feet all day ... when I stopped moving at the end of the day I realized I had 20,000 steps on my fitbit.

All in all it was a weekend of moving ... :)

Walk On Strong!
Sue

Day 2 Walking around the Farmers Market

Day 2 Market Day in St. Jacobs

 Today we decided to visit the local market in St. Jacobs and it was beyond busy!  It is a destination for many folks from Toronto and all over southern Ontario especially in the summer.

You can easily do a walk30 at this market because it is enormous!  We stopped for an Americano at the coffee cafe in the main building and we were glad that we did ... it was excellent.

If you are ever in this area the Farmers Market is a good place for a walk.  Later I was out walking the dog a few times so I definitely got my steps in today.

Tomorrow I will be walking in Stratford ... love the summer!

Walk On Strong,
Sue

Walk for 30 minutes every Day this month ... Walk30 Challenge for July!

Walk30 begins again!! Happy Canada Day!!

 It's Canada day!
...  a new day and the first day of a new month so it must be time to start your next Walk30 Challenge. 

I am back to my blog after a little writing holiday but I have still made time every single day to walk30.  I must admit that when I am writing about my walks I am more focused and dedicated and quite often my walks will become longer and pictures will be taken!
So look forward to more pictures, tips and adventures ... and if you need a fitness goal why not commit to a walk30 in July and join me!

My first day and here are some displays of patriotism that I found in our neighborhood!!

 Walk On Strong!
Sue

Beginner Plan to Walk in a Five K event!

Now is the time to get out walking!

There is nothing better for getting you out the door walking than having a goal to walk toward.  How about a five K distance?  It is doable ... even if you haven't walked in a very long time there is still a possibility if you just start to walk on a regular basis. One of my favorite walking websites is About.com Walking with Wendy Bumgardner.  Wendy is a certified marathon coach (RRCA). She is an avid walker who keeps abreast of the latest research and information on walking for weight loss, fitness and sport. 
She has a great blog that every walker or  aspiring walker should sign up for.

This week Wendy has an article that speaks to Training for 5 K Race Event For Beginners.

Please check it out and consider registering right away for the  K W Walking Classic and walking in support of mental health on Sunday, May 10th.  You won't regret it and you will actually be doing yourself a favor both physically and mentally!  We all want to be healthier and it is as easy as walking out the door.

Go to www.mimiwalks.com for more information about registration.

Walk On Strong!
Sue

iPad Mini ...Still Time to WIN!

YES ... we are giving away an Apple iPad Mini  this year!!  You still have a chance to win if you act before midnight on April First!

Anyone who registers before our April 1st deadline will have the last chance for the early bird rates and their name in the draw for the iPad Mini!

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. You can register by downloading a family application and sending it in or you can register online 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