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I discuss walking and its positive effect on blood circulation in the legs.
Part 1: Walking’s positive impact on circulationPart 2: Increased Blood Flow and the Effects on the VeinsPart 3: Walking and Adaptive Remodeling of the Leg Veins
Walking benefits blood circulation in the legs by engaging the leg muscles in rhythmic contractions, acting as a natural pump that facilitates the flow of blood back to the heart. This muscle action, coupled with the increased heart rate during physical activity, enhances the efficiency of the cardiovascular system, ensuring optimal oxygen and nutrient delivery to the leg muscles and surrounding tissues.
As walking requires constant movement, it helps prevent blood from pooling in the veins, reducing the risk of clot formation and promoting venous return. Furthermore, the overall cardiovascular benefits of walking contribute to healthier blood vessels, improving capillary function, and reducing peripheral resistance, all of which collectively support better blood circulation in the legs.
Free Download from Frank S. Ring:Walking Logbook Journal Weekly Insights 1, 2, and 3:https://tinyurl.com/YT-wlj-chapters
Walking for Health and Fitness Free Chapters:https://tinyurl.com/whfchapters
Learn about Frank’s Walking and Fitness Programs Risk-FreeStretching for Health and Fitness: https://tinyurl.com/YT-stretching
Walking for Health and Fitness Complete Walking Program: https://tinyurl.com/YT-Walking-Program
Fitness Walking Exercise Program: https://tinyurl.com/YT-FitnessWalkingEP
Walking for Health and Fitness Website
Products of the Week:
Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness Program -
Welcome to a journey of happiness, walking, holistic health, joy, and well-being! In this Walking for Health and Fitness podcast, Therapist Diane Lang guides you through the transformative practice of happiness through walking, mindfulness, and gratitude, exploring holistic health realms.
Dive into the secrets of cultivating happiness through Positive psychology mindful steps, and discover how this simple yet powerful practice can positively impact your mental, emotional, and physical well-being.
Diane Lang, a seasoned expert in holistic health, shares valuable insights, tips, and exercises to help you integrate happiness into your daily life. Whether you're an experienced practitioner or a curious beginner, this video offers something for everyone.
Get ready to embark on a holistic journey towards a happier, healthier you! Don't forget to lace up your walking shoes and join us on the path to well-rounded well-being. Hit play and let the happiness walk begin!
Diane Lang: Sign up for her Weekly Newsletterhttps://dianelang.org
Books by Diane LangMindfully Happy by Diane Lang: https://amzn.to/47muItc
Baby Steps: The Path from Motherhood to Career: https://amzn.to/3QStnow
Free Download from Frank S. Ring:Walking Logbook Journal Weekly Insights 1, 2, and 3:https://tinyurl.com/YT-wlj-chapters
Learn about Frank’s Walking and Fitness Programs Risk-FreeStretching for Health and Fitness: https://tinyurl.com/YT-stretching
Walking for Health and Fitness Complete Walking Program: https://tinyurl.com/YT-Walking-Program
Fitness Walking Exercise Program: https://tinyurl.com/YT-FitnessWalkingEP
Products of the Week:
Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFrank Ring Amazon Author Page
Facebook:
Your First Walking Club (Group)Walking for Health and Fitness Program -
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I speak with Fitz Koehler, fitness professional, race announcer, and breast cancer survivor. We discuss her book, My Noise Cancer Comeback.
Fitz goes into great detail in describing the seriousness of her breast cancer spreading like wildfire. Just six weeks earlier, she had a clean breast cancer scan. She holds nothing back in detailing the brutal effects chemotherapy took on her body. The Power of adrenaline and having a passion for her career. And fifteen months later, defeating cancer. ----Fitz Koehler BOOKS:My Noisy Cancer Comeback: https://amzn.to/40flgpmYour Healthy Cancer Comeback: Sick to Strong: https://amzn.to/3FvVtjcHealthy Cancer Comeback Journal: https://amzn.to/3QDKZER
Fitz Koehler LINKS:Fitzness.com: https://www.fitzness.com/blog/The Morning Mile: http://morningmile.com/apply-for-a-free-starter-kit/
Frank Ring LINKS:Frank's Complete Walking Program:https://tinyurl.com/YT-Walking-Program
Walking Logbook Journal Weekly Insights 1,2, and 3:https://tinyurl.com/YT-wlj-chapters----
While the side effects of the chemotherapy drugs for her breast cancer were worse than the symptoms of the cancer itself, Fitz's doctors knew they had to be aggressive in her treatment.
The "mean chemo" she endured included days of bedridden sickness, the inability to walk her dog for more than a few yards beyond her house, significant weight loss to her already lean body, chemo brain (forgetfulness), and how every hair on her body fell out!
Throughout her ordeal, Fitz continued to fulfill her race-announcing duties nationwide. From the Big Sur Marathon to the Buffalo Marathon and many races in between, Fitz used the passion for her work and the accompanying adrenaline rush to will her body into action to give "her athletes" the best possible race day experience.
Fitz was determined to continue doing the thing she loves, and she how race announcing is the best job in the world and to continue her business, www.fitzness.com.
Fitz Koehler's advice for anyone facing cancer:
• Perspective: don't "why me" it• Pursue your passions; do not stay home. "Include living in your life because that's what you're fighting for. " • Control what you can. You can weaponize fitness and nutrition to help you through your ordeal. This increases your chance of remission and decreases your chance of recurrence.
Fitz also teaches that it's essential to be in the best shape because you never know when illness or accident will impact your life.
The more fit you are, the better your chance of surviving the illness and quicker you will recover from it.
If you are just diagnosed with cancer, here are Fitz's recommendations:
• Having perspective: Before her diagnosis, she used the words "at least it's not cancer" to put life's irritations into perspective. After her diagnosis, she still uses perspective to cope by saying, "At least my children don't have cancer."
• Why it's essential to stay fit during cancer treatment. The "mean" chemo took a toll on Fitz, yet when she was able to, she did fitness activities such as walking to keep her body moving.
Her exceptional fitness level before her diagnosis was why she only had one overnight hospital stay. As her doctor said, "I know you are suffering, but you are living your life and having adventures the most perfectly healthy people don't have. If you were not in shape before his ordeal, you would have been hospitalized for at least a month.
• Harnessing the power of adrenaline and doing what you love. Fitz's advice to her audiences is to love what you do. Your passion may be what leads to the cure for cancer.
• Have a goal: we joked about how Killer Hill played a role in her recovery.
More from Frank Ring:Amazon Best-Seller Walking for Health and Fitness: https://amzn.to/334f3gK
Walking for Health and Fitness Website
Products of the Week:
Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness Program -
Walking can significantly increase your enjoyment of working by improving your physical and mental well-being, which, in turn, positively impacts your attitude and engagement in your tasks.
My guest Urmi Hossain is a busy career woman working in the financial sector. Urmi is a speaker, Advocate for Woman's Empowerment, YouTuber, Blogger, and a Fitness Enthusiast who uses walking to keep physically and emotionally fit.
Urmi tells me how she breaks up her workday with walking segments to get in over 10000 steps per day.
Her book, Discovering Your Identity: A Rebirth from Interracial Struggle tells the story of a brown girl who grew up in Italy with Bengali parents who wanted her to be the perfect and obedient Bengali girl.
Continue listening after the interview as I go over:
8 Benefits of incorporating walking into your workday to increase your enjoyment of work, 12 Practical tips to increase your daily step count and the walking insight of the week is about the benefits of Interval training.
Order: Fitness Walking Exercise Program
Save $10 with Code: Podcast17Urmi
--- About Urmi Hossain:Urmi's Book: Discoveiscovering Your Identity: A Rebirth from Interracial Struggle
Website: Myways.ca
YouTube Channel
--- Walking for Health and FitnessJOIN: Your First Walking Group
FREE Download from Walking Logbook Journal
Check out the only walking program you'll ever need...
Walking for Health and Fitness Complete Walking Program
Great Health and Fitness Begins Here...Fitness Walking Exercise Program... Learn More <-
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramGet the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer
Walking for Health and Fitness Website
Products of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy virtual Run/Walk Around the United States -
AFIB and Walking: Managing the Anxiety of Atrial Fibrillation. Walking for Health and Fitness podcast episode 16 invites you to step towards a healthier heart and a calmer mind. Guest Danny, Big Northern Bear, discusses his AFIB, diagnosis, treatment, and how walking plays a vital role in getting and staying healthy. This podcast is your trusted companion on the journey to understanding and managing atrial fibrillation (AFib).
In this episode, we explore how the simple act of walking can become a powerful tool to reduce anxiety and improve your overall well-being while living with AFib.
Our episodes dive deep into the intricacies of AFib, shedding light on its causes, symptoms, and treatment options. We provide you with practical tips and strategies to incorporate mindful walking into your daily routine, offering relief from the stress that often accompanies this heart condition. Whether you're a patient, caregiver, or someone seeking valuable insights into AFib management, join us on "AFIB and Walking" as we embark on a journey to conquer anxiety, one step at a time.
Walking Programs & MoreWalking for Health and Fitness Complete Walking ProgramDiscount code to Save $20: dannybear1
Stretching for Health and Fitness Course
Walking Logbook Journal Giveaway
Walking for Health and Fitness Website
---
For More AFIB Information and Support
Big Northern Bear: Content Creator for those overcoming AFIB and other cardiac issues, high blood pressure, diabetes, and other metabolically related conditions that respond well to lifestyle interventions
Host of The AFIB Show LIVE - YouTubeTicker Talks Video/Audio Podcast Channel Trailerhttps://www.youtube.com/watch?v=8jy5WoL_bt4 Website: https://tickertalks.caChannel - https://youtube.com/@bignorthernbearFacebook - https://facebook.com/thebignorthernbearTwitter - https://twitter.com/bignorthernbear Find my podcast on iTunes, Spotify, and other placesCardiac Conversations with Big Northern Bear PodcastBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy Virtual Run/Walk Around the United States -
Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer
If you love staying active and making the most of your daily walks, you've come to the right place. In this video, we're about to unleash 75 things to do while walking. Whether you're strolling through a serene park, pounding the pavement in the city, or exploring the great outdoors, our list is packed with engaging activities to elevate your walking experience. From mindfulness exercises and nature appreciation to podcasts and fitness routines, we've got something for everyone. So, lace up your sneakers, hit that subscribe button, and get ready to transform your daily walks into a fun and productive adventure!
Walking for Health and Fitness Complete Walking Program
Frank's Accountability Presentation
Great Health and Fitness Begins Here...Fitness Walking Exercise Program... Learn More <-
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Website
Products of the Week:
Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness Program -
In this comprehensive podcast on stretching for health and fitness, we delve into the transformative benefits of incorporating stretching routines into your daily life. Whether you're an avid fitness enthusiast or simply looking to improve your overall well-being, this video offers valuable insights on Dynamic and Static stretching to help you unlock the full potential of stretching. Discover how regular stretching can enhance flexibility, reduce the risk of injury, and promote relaxation. With stretching as a cornerstone of your health and fitness journey, you'll be well on your way to achieving your wellness goals.
Stretching for Health and Fitness Course Discount Code: podcast14
Walking for Health and Fitness Complete Walking Program
Frank's Accountability Presentation
Great Health and Fitness Begins Here...Fitness Walking Exercise Program... Learn More <-
Try Frank's Complete Walking Program Risk-Free
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer
Walking for Health and Fitness Website
Products of the Week:
Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness Program -
Managing your time effectively allows you to prioritize physical fitness, reduce stress, and improve overall well-being. Walking, as a form of exercise, complements time management by providing numerous health benefits, aids in habit formation, gives you educational and self-development time, and allows you the time to think things through so you get it right the first time.
Frank's Accountability Presentation
Also, in this episode:
Fitness Tip of the Week: Stretching: Strive for Symmetry.This Week’s Insight: Fitness WalkingGreat Health and Fitness Begins Here...Fitness Walking Exercise Program... Learn More <-
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramGet the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer
Walking for Health and Fitness Website
Products of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Try Blinkist Risk-FreeBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy virtual Run/Walk Around the United StatesFree Quote of the Week (Download):
If you don’t have the time to do it right, how will you have time to do it over? -John Wooden
Download the Image Quote <--
Thanks for listening & walk on!
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The Walking for Health and Fitness Podcast episode 12 celebrates my mother and the 10 Life Lessons I learned from her.
In this heartfelt podcast, I reflect upon the invaluable life lessons my mom instilled in me. Join me as I delve into the essence of "Mom's Unforgettable Wisdom: 10 Life Lessons That Shaped Me." From imparting essential values to offering guidance during difficult times, my incredible mom has been my greatest teacher. Through touching anecdotes and treasured memories, I share these ten profound lessons that have positively influenced my life.
Lesson 1: Be right with God and take care of your spiritual needsLesson 2: Be right with yourself Lesson 3: Be right with your family Lesson 4: Be right with your friends Lesson 5: Give more than you receive, but don’t be a martyr Lesson 6: Never complain Lesson 7: Look for the good in people Lesson 8: Love or at least like your job Lesson 9: Be positive Lesson 10: Live with passion
Join me in celebrating the irreplaceable bond between a child and their mom, as we honor these 10 life lessons that continue to shape my perspective and positively impact my journey.
Thank you for watching and joining me in cherishing "Mom's Unforgettable Wisdom: 10 Life Lessons That Shaped Me." Don't forget to like, share, and subscribe to my channel for more inspiring content!
The key to immortality is first living a life worth remembering. -Bruce Lee
Have you ever been to a funeral and heard a eulogy that resonated with you? Then, the details were lost to you a day or two later. Then, maybe you eventually remembered one thing from the eulogy.
Or sometimes, there is no eulogy at all. A person lives their whole life, and in the end, their family and friends pay their respects by visiting the funeral home, and that’s it. There may be some pictures around during the wake, and if you were close to the person, you might be in a few of them.
I didn’t want that to happen to my mother. I wanted her to be remembered as the special person she was. But I didn’t want to recap her life. The people at her funeral knew her.
I wanted them to know the woman that raised me and my siblings and how she lived her life by a set of unwritten principles or what I called her life lessons.
Download a .PDF of Mom's 10 Life Lessons
Also, in this episode:
Fitness Tip of the Week: Warming UpThis Week’s Insight: KindnessGreat Health and Fitness Begins Here...Fitness Walking Exercise Program... Now on the Teachable Platform!
Learn More <-
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramScroll down for FREE downloads of my walking books and more!
Free Quote of the Week (Download):
The key to immortality is first living a life worth remembering. -Bruce Lee
Download the Image Quote <--
Get a Free Trial of Blinkist Risk-Free:
Try Blinkist Risk-Free for 30 Days
Free Downloads: Walking for Health and Fitness Podcast Ep. 11
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Website
Products of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy virtual Run/Walk Around the United StatesSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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Self-care, Walking, and Your Well-being: 10 Health Benefits of Self-care
Self-care refers to a set of deliberate and proactive activities and practices that you engage in to promote your physical, mental, and emotional well-being. It involves taking intentional steps to care for yourself and maintain a balanced and healthy lifestyle. Self-care can encompass a wide range of activities, from essential daily habits to more indulgent practices aimed at reducing stress, improving overall health, and enhancing your quality of life.
Self-care emphasizes the importance of prioritizing one's well-being to lead a fulfilling and satisfying life.
Also, in this episode:
Why should you set up a self-care routineHow to start a self-care routineFitness Tip of the WeekThis Week’s Insight: Staying Motivated Using a Logbook and JournalGreat Health and Fitness Begins Here...Fitness Walking Exercise Program... Now on the Teachable Platform!
Learn More <-
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramScroll down for FREE downloads of my walking books and more!
Free Quote of the Week (Download):
Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement. -Golda Meir
Download the Image Quote <--
Get a Free Trial of Blinkist Risk-Free:
Try Blinkist Risk-Free for 30 Days
Free Downloads: Walking for Health and Fitness Podcast Ep. 11
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Website
Products of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy virtual Run/Walk Around the United StatesSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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I talk about how to perfect your walking form with STEPS and why walking good form is essential, and I’ll give you my STEPS acronym you can easily remember that will give you the perfect walking form.
The proper walking form is vital to your health and fitness. You’ll walk with less effort, breathe more deeply to take more oxygen into your respiratory system and reduce your risk of injury.
Walking speed is a powerful indicator of vitality: Walking speed studies show that a person's pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators, such as blood pressure, body mass index, chronic conditions, and smoking history.
Good walking form will also allow you to walk faster.
Great Health and Fitness Begins Here...Fitness Walking Exercise Program... Now on the Teachable Platform!
Learn More <-
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramPlease scroll down for free downloads of my walking books and more!
Free Quote of the Week (Download):
Practice does not make perfect. Only perfect practice makes perfect. -Vince Lombardi
Download the Quote <-
Get a Free Trial of Blinkist Risk-Free:
Try Blinkist Risk-Free for 30 Days
Free Downloads: Walking for Health and Fitness Podcast Ep. 10
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking for Health and Fitness Website
Products of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingMy virtual Run/Walk Around the United StatesSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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Habits and routines are both ingrained patterns of behavior that we adopt in our daily lives, yet they differ in their underlying nature and formation.
In Walking for Health and Fitness podcast episode 9, you will learn
The difference between habits and routines.Five steps to turning a routine into the habit of walking.You’ll learn to apply what I call my “small steps” to big success to get you into the routine of preparing to get out the door and turn walking into a habit.Three key variables drive human behavior.“The secret of success can be found in the daily routine” – Author Unknown.
Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramScroll down for free downloads of my walking books and more!
Free Quote of the Week (Download)
Download the Quote <-
Get a Free Trial of Blinkist Risk-Free:
Try Blinkist Risk-Free for 30 Days
Free Downloads: Walking for Health and Fitness Podcast Ep. 8
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking Inspiration: January ChapterProducts of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingDiscover 10 Inspiring Techniques for Daily WalkingWalking Safely on the Road – Walk Facing Traffic 11 Benefits of Push ups for your body Walking for Health Getting in the Zone in 5 Easy Steps My virtual Run/Walk Around the United StatesWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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In this episode, we discuss 10 Ways to Hold Yourself Accountable to use walking as a way to get in shape and stay in shape. Continue listening so you can easily learn and implement these accountability actions.
You will experience these five benefits by holding yourself accountable:
Greater self-awareness. You’ll have an easier time finding patience with yourself, feeling in control of your life, and deepening personal relationships when you can understand and accept your actions.Better goal-setting: Self-accountability also helps you prioritize when working toward your goals.Growth mindset. Accountability encourages you to be open to learning and developing rather than staying in the same place.Increased self-confidence.Develop greater motivation. Your motivation grows after reaching certain milestones, fueling your drive to keep setting new goals.Developing accountability will get you up off the couch and out the door and on your way to your best body, best health, best fitness, and best life.
In summary, this week’s episode is all about holding yourself accountable.
Let’s review the 10 Ways I covered in this episode:
Set specific and realistic goals:Create a schedule and stick to it:Find an accountability partner:Track your progress:Stay motivated with a positive mindset:Join a fitness community or class: Join my Facebook group: Your First Walking ClubSet reminders and utilize technology:Mix up your routine:Be flexible and adapt:Reward yourself:What is your go-to accountability habit to get you moving?
Contact Frank
Free Quote of the week (Download)
"It is wrong and immoral to seek to escape the consequences of one's acts." -Mahatma Gandhi
Get a Free Trial of Blinkist Risk-Free:
Try Blinkist Risk-Free for 30 Days
Free Downloads: Walking for Health and Fitness Podcast Ep. 8
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking Inspiration: January ChapterTry Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramProducts of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalFacebook:
Your First Walking Club (Group)Walking for Health and Fitness ProgramLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingDiscover 10 Inspiring Techniques for Daily WalkingWalking Safely on the Road – Walk Facing Traffic 11 Benefits of Push ups for your body Walking for Health Getting in the Zone in 5 Easy Steps My virtual Run/Walk Around the United StatesWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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Do you find it difficult to stick to your fitness goals? Are you constantly searching for motivation to stay active?
Well, you're not alone. Many of us struggle with holding ourselves accountable to our fitness routines. But what if there was a simple and effective way to change that?
Through my walking experience and interviews I conducted for my Walking for Health and Fitness Complete walking program, I came away with the insights that what worked for me and will help you succeed in getting off the couch and out the door.
Listen and learn the four main points of my program to help you hold yourself accountable for walking your way to great health and fitness.
Free Downloads: Walking for Health and Fitness Podcast Ep. 7
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Free Download Quote of the Week
Accountability breeds response-ability. Stephen CoveyTry Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramProducts of the Week:
Fitness Walking Exercise Program.The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingDiscover 10 Inspiring Techniques for Daily WalkingWalking Safely on the Road – Walk Facing Traffic 11 Benefits of Push ups for your body Walking for Health Getting in the Zone in 5 Easy Steps My virtual Run/Walk Around the United StatesWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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Get ready to set a long-term goal to keep you fired up and walking for years to come and a short-term goal that you can accomplish quickly. We all need wins every day, and having short-term goals gets you more wins. Winning is contagious; the more you win, the more you are inspired to win.
“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands—your own.”
- Mark Victor Hansen
In this week’s Walking for Health and Fitness podcast, episode 6, I discuss:
5 Benefits of Setting GoalsWhy We Fear Setting GoalsHow having a goal helped me get off the couch and complete my virtual walk around the United States.Goal Setting Made Simple: Seven Step to Setting Your New Exciting Fitness Goals and taking action on them.I’ll also give you Alternatives to Setting Goals because, everyone has a different process and what works for some of you may not work for others.Bonus: 10 Ways to Stay MotivatedWebsite: Walking for Health and Fitness
Free Downloads: Walking for Health and Fitness Podcast Ep. 6
Get the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Free Download Quote of the Week
“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands—your own.” - Mark Victor Hansen Download the QuoteMy Virtual Run/Walk Around the United States
My Virtual Run/Walk Around the United StatesTry Frank's Complete Walking Program Risk-Free <a great cta>
Walking for Health and Fitness Complete ProgramProducts of the Week:
Fitness Walking Exercise ProgramThe Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Books by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalLinks to Frank's Walking Videos:
Walking for Health and Fitness YouTube ChannelWalking for Health and Fitness Interview with Frank S. RingDiscover 10 Inspiring Techniques for Daily WalkingWalking Safely on the Road – Walk Facing Traffic https://youtu.be/qkpIT2gpQRY11 Benefits of Push ups for your body https://youtu.be/1Yim57d45Q4Walking for Health Getting in the Zone in 5 Easy Steps https://youtu.be/A1kHgRCXvvMWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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When you know your life's purpose, it becomes easier to focus on where you are going, what matters the most in your life, and what decisions are aligned with your goals.
Knowing why it’s important for you to begin a program to get in shape and stay in shape makes you committed and passionate about reaching your goals.
Having a purpose will help you find and commit to your true passion.
Website: Walking for Health and Fitness
Fitness Walking Exercise Program:
32-MINUTES TO GREATER FITNESS AND HEALTHFree Downloads from this Episode:
Walking for Health and Fitness: Download Chapters 1 & 2.Walking Inspiration NewsletterGet Out the Door ChecklistGet the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Up Underwear: “So your boys are ready for the game!”
Order Up Underwear Today; You’ll thank me tomorrow!Free Download Quote of the Week
Once you make a decision the universe conspires to make it happen. Ralph Waldo EmersonProducts of the Week:
32-MINUTES TO GREATER FITNESS AND HEALTHThe Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalLinks to Frank's Walking Videos:
10 Quick Steps to Take Before Your Next WalkWalking for Health and Fitness Interview with Frank S. RingWalking Safety on the Road11 Benefits of Push ups for Your BodyWalking for Health Getting in the Zone in 5 Easy StepsWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewVirtual Walk Around the United StatesSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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13 Benefits of Walking Every Day
Walking is the best possible exercise. Habituate yourself to walk very far. - Thomas Jefferson
Consistency is the theme of this episode of Walking for Health and Fitness. Specifically, how can we develop the habit of getting out the door every day to enjoy the benefits of a daily walk, and why should we do that?
Before I even talk about the benefits of a daily walk, I’ll take a step back and talk about why doing anything on a consistent basis is important.
From my Walking for Health and Fitness website’s homepage, I write:
The Walking for Health and Fitness Goals are to assist you in the following:
Developing a consistent routine in preparing to walkDeveloping good fitness routine habitsDevelop a clear mindset for creativity and problem-solvingEnjoying the walking lifestyleContinue listening to this episode as I cover:
Five advantages of maintaining consistency when walking and in your everyday activities:The Benefits of walking just 30-minutes a dayIdeas to get in more walking time:How-to Determine Intensity – I’ll discuss the talk test13 Benefits of Walking Every DayMy weekly insight from my Walking Logbook Journal: The Importance of Self-CareMore Walking Information Links from this Episode:
Website: Walking for Health and Fitness
Free Downloads from this Episode:
Walking Inspiration January Chapter GiveawayWalking Inspiration NewsletterGet Out the Door ChecklistGet the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Free Download Quote of the Week
Thomas Jefferson QuoteProducts of the Week:
The Power of Plant-Based Nutrition: 10 Reasons to Make the SwitchJuice Plus+Try Frank's Complete Walking Program Risk-Free
Walking for Health and Fitness Complete ProgramBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalLinks to Frank's Walking Videos:
Importance of Wearing Good Socks When Walking21 Benefits of Walking for Health and Fitness11 Reasons to Love WalkingWalking Logbook Journal Author InterviewWalking for Health and Fitness Website:
The Power of Plant-Based NutritionMy Virtual Run Around the United StatesWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next WalkWalking Logbook Journal Author InterviewSocial Media Links for Walking for Health and Fitness:
Facebook Your First Walking GroupInstagramTwitterPinterestLinkedInThanks for listening & walk on!
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This episode is about a 10 Minute Time Test. A self-diagnostic health test you can and should perform at least once a month.
Download: Fitness Walking and Bodyweight Exercises, Chapters 1 & 2
Walking speed is a powerful indicator of vitality: Walking speed studies shows that a person's pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators, such as blood pressure, body mass index, chronic conditions, and smoking history.
People who are in better physical condition tend to walk faster than those who are not.
Slow walking speed has been associated with a higher risk of disability, hospitalization, and mortality. Studies have shown that slower walking speed is a predictor of future health problems and can be a sign of a decline in physical function.
In this episode, you’ll learn:
The link between walking speed and life expectancy.10-minute time test: a self-evaluation test you can do at anytime that will alert you to a potential health issue. Getting medical treatment sooner will give you a better change at full recovery and with lower medical costs.My STEPS acronym to walk with better form, and10 Ways to increase your walking speed right now!Rock legend Rod Stewart said, “It was early detection that saved my voice - and I imagine, my life.” You may be asking, what is a quote from a rock star doing in a walking podcast?
Listen to find out!
More Walking Information Links from this Episode:
Website: Walking for Health and Fitness
Free Downloads from this Episode:
Fitness Walking and Bodyweight Exercises, Chapters 1 & 2Walking Inspiration NewsletterGet Out the Door ChecklistSTEPS Acronym ImageGet the first 3 Weeks of Walking Insights
Walking Logbook Journal: Weekly Insights 1, 2, & 3Products of the Week:
Care-Remote SocksYUOTO Waist Pack with Water Bottle HolderLearn My Core-Four Health and Fitness Principles:
Walking for Health and Fitness Complete ProgramLinks to Frank's Walking Videos:
Importance of Wearing Good Socks When Walking21 Benefits of Walking for Health and Fitness11 Reasons to Love Walking22 Walking Safety Tips to Keep You AliveWalking for Health and Fitness Website:
The Power of Plant-Based NutritionWalking Inspiration Newsletter Issue 17 Spring 2023To Lose Weight, One Must Fall Out of Love with Food - An Essay10 Quick Steps to Take Before Your Next Walk22 Walking Safety Tips to Walk Safely on the RoadBooks by Frank S. Ring
Walking for Health and FitnessFitness Walking and Bodyweight ExercisesWalking InspirationWalking Logbook JournalSocial Media Links for Walking for Health and Fitness:
Facebook: https://www.facebook.com/walkingforhealthandfitnessprogramYour First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclubInstagram: https://www.instagram.com/walkingforhealthandfitness/Twitter: https://twitter.com/WalkingManFrankPinterest: https://www.pinterest.com/walkingforhealthandfitness/LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/Thanks for listening; walk on!
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There are two kinds of pedestrians... the quick and the dead. Thomas Dewar
That might sound like a shocking quote to begin a podcast but it’s deadly serious and necessary.
In 2021, there were nearly 7,500 pedestrian deaths in the United States, equivalent to roughly 20 deaths each day. Let me repeat that, in 2021, there were nearly 7,500 pedestrian deaths, equivalent to roughly 20 deaths each day.
It's a major part of a growing problem which has seen a steadily increasing trend of pedestrian deaths.
More and more, both drivers and pedestrians are distracted.
It’s been well-documented that drivers are distracted by their devices leading to a rise in traffic crashes.
Website: Walking for Health and Fitness
Top 3 Causes of Pedestrian Deaths:
The number one cause is speeding.The number two cause is failure to yield.Distractions are the number three cause of pedestrian fatalities.As pedestrians, we have no control the first two factors.
So, let’s focus and learn what we can do to avoid distractions on the roads to stay safe and put these safety practices into action.
Taking precautions is a must when walking. Let’s face it, you most likely will be walking in your neighborhood and whether urban, suburban, or rural, a good deal of the time you will be walking on or very near a road.
Also, you may find yourself walking at night, or walking in un-crowded isolated areas.
Fact: Nearly 70 percent of all pedestrian accidents happen at night.
Don’t become a statistic! Before you head out on your next walk, put these 22 walking safety tips into practice. One of them may save your life.
22 Walking Safety Tips
Walk Facing TrafficBe SeenCrossing Safely at Intersections is Your ResponsibilityWalk Single File on the Road When You are with a PartnerBe “Boring”Walk DefensivelyAlways carry Identification and Important Medical InformationDon’t Walk Alone at NightKeep in ContactBe AlertDon’t Wear Lots of Jewelry or Carry Much CashBeware of StrangersProtection DevicesKeep Your Earbud Volume DownAvoid Distracted WalkingIf You Walk Your Dog Keep the Leash ShortBe Aware of Sun Glare!Watch and Listen for RunnersWatch and Listen for BicyclistsKnow Your Walking LimitsProgram 911 into Your CellphoneWeather Considerations for WalkingSummary:
In this episode we covered Safety First!
This is the most important consideration when you go out for a walk. You need to stay safe.
As I talked about in the opening, taking precautions is a must when walking so let’s learn these 22 walking safety tips and begin putting them into practice.
I’ll repeat myself, If you take away only two things from this episode it’s this:
Always walk facing traffic.If you walk at night wear a reflective vest and carry a flashlight or headlamp.These two steps alone will greatly reduce pedestrian fatalities.
More Walking Information Links from this Episode:
Free Downloads from this Episode: Walking Logbook Journal: Weekly Insights 1, 2, & 3Walking Inspiration NewsletterGet Out the Door ChecklistProducts of the Week: TCCFCCT Reflective VestGOANDO Headlamp RechargeableLearn My Core-Four Health and Fitness Principles:Walking for Health and Fitness Complete ProgramNational Weather Service links to heat index and wind chill:
https://www.wpc.ncep.noaa.gov/html/heatindex.shtmlhttps://www.weather.gov/epz/wxcalc_windchillLinks to Frank's Walking Videos:
In Case of Emergency Medical ID | Walking Tip of the DayHow Much Water Should You Drink Every DayBenefits of Drinking WaterTips to Increase Your Water IntakeWalking in Cold Weather Properly Dressed in LayersOther Links Mentioned in the Episode:
My Virtual Walk Around the United StatesMapitpedometer.comGoogle EarthMap My Walk - WebsiteSocial Media Links for Walking for Health and Fitness:
Facebook: https://www.facebook.com/walkingforhealthandfitnessprogramYour First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclubInstagram: https://www.instagram.com/walkingforhealthandfitness/Twitter: https://twitter.com/WalkingManFrankPinterest: https://www.pinterest.com/walkingforhealthandfitness/LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/Walking for Health and Fitness Podcast Website
Thanks for listening; walk on!
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Ep 1: Getting Out the Door | Preparing for Your Walk with a Routine
Before anything else, preparation is the key to success. -Alexander Graham Bell
In today’s Walking for Health and Fitness episode 1, I will discuss:
Preparations you can do to make getting out the door and walking a well-organized routine that puts you in the right frame mind to have an awesome walk.And you’ll learn about the seemingly odd items I carry with my on my walk… this will make perfect sense in a few moments.How many times have you been excited to do something whether it was a big project, or you had a burst of inspiration you wanted to act on only to be sidetracked and ultimately derailed as you hunted high and low for the necessary items you needed to go forward with your task.
Exercising is no different than any other activity you may undertake. You’re excited to begin getting back into shape and you want to take advantage of the beautiful day and get out for a walk.
WHF Podcast Episode 1 Main Topic10 Quick Steps to Take Before Your Next Walk:
Why prepare your Walking gear before-hand?Have a place for your walking gear.Mindset Considerations before you even get out the door.Weather Considerations before You WalkWhat essentials should you carry when you walk? Safety equipment: water, reflective vest, headlamp or flashlightMindset Benefits of WalkingKnow your walking routesAdd a motivational element to your walking routine.The My Mid-walking turnaround.Other Considerations in preparing to get out the doorMore Walking Information Links from this Episode:
Free Book Chapters: Walking for Health and FitnessWalking for Health and Fitness Chapters 1 & 2Walking InspirationGet Out the Door ChecklistWalking Insight of the Week from Walking Logbook Journal:How to Start a Walking Exercise ProgramProduct of the Week: YUOTO Waist Pack with Water Bottle Holder Learn More:Walking for Health and Fitness Complete ProgramNational Weather Service links to heat index and wind chill:
https://www.wpc.ncep.noaa.gov/html/heatindex.shtmlhttps://www.weather.gov/epz/wxcalc_windchillLinks to Frank's Walking Videos:
In Case of Emergency Medical ID | Walking Tip of the Day
How Much Water Should You Drink Every Day
Benefits of Drinking Water
Tips to Increase Your Water Intake
Walking in Cold Weather Properly Dressed in LayersOther Links Mentioned in the Episode:
My Virtual Walk Around the United StatesMapitpedometer.comGoogle EarthMap My Walk - WebsiteSocial Media Links for Walking for Health and Fitness:
Facebook: https://www.facebook.com/walkingforhealthandfitnessprogramYour First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclubInstagram: https://www.instagram.com/walkingforhealthandfitness/Twitter: https://twitter.com/WalkingManFrankPinterest: https://www.pinterest.com/walkingforhealthandfitness/LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/Thanks for listening; walk on!
Learn More about the Walking for Health and Fitness Complete Walking Program:
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