Feb. exercise challenge

Anything that gets our heart to pumping and blood moving...yep. Sounds good to me.

I got in 60 minutes at the gym which consisted of a 30 minute treadmill , and some doing some light weights....emphasis on LIGHT weights.

13 minute walk, coffee break, 60 minutes cleaning in the office, worked, walked home for lunch and back to the office, 30 minutes at the farm and more walking. Guess this is what they were talking about.

Day 23

Break It Up

Short on time? Don't make excuses--you can still work out! Try splitting up your walk into small bursts instead of one longer workout; you'll still get the fitness benefits while managing your time in a way that works for you. Incorporate this technique to spread out your 35-minute walk today!

Edited by: LUCKYDUCK2 at: 2/23/2015 (09:31)

Not quite 35 minutes but if I include chores, I might just make it be bedtime LOL!

Welcome to Week 4!

You've made it to Week 4 of the #VionicWalkabout Challenge! WooHoo! Just one more week to go! In this final week, we challenge you to walk for at least 35 minutes per day. You can do it! Additionally, take some time today to think about your footwear. Have you logged 300-500 miles on your shoes since you bought them? If so, it might be time for a new pair! Check out Vionic Shoes for all kinds of comfortable styles and colors of walking shoes.

Day 21
Rest Day!

Hooray for rest day! Kick back and relax--after you complete the short stretching video for your calves and ankles below!

www.sparkpeople.com/resource/videos-
de
tail.asp?video=66

________________

Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside
Day 17...Strength Session # 5
Day 18...Pile on the Miles
Day 19...Walking Intensity
Day 20...Strength Session # 6
Day 21...Rest day
_________
Week 4
Day 22...Welcome to Week 4

Edited by: LUCKYDUCK2 at: 2/22/2015 (16:39)

Yes, treadmills are boring but do make a difference. I walked this morning in the light snow before cleaning house so we could listen to DS's concert today. Logged my 5 miles but barely.

I am starting to see move steps as I now am working at our store front. Got in some time on my treadmill. That is the bulk of my steps so far. Put in 3 miles. It sure seems longer walking on a treadmill (an boring) . I can't wait to start talking my walks outside.

Everyone...have a healthy and fun weekend.

I moved lots of boxes yesterday and logged 4.5 miles.

Day 20
Strength Session #6

Ready for some more weight training? Of course you are! Let's bust out those 2 sets of 10 reps again today. (And don't forget your 30-minute walk!)


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021
___________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside
Day 17...Strength Session # 5
Day 18...Pile on the Miles
Day 19...Walking Intensity
Day 20...Strength Session # 6

Edited by: LUCKYDUCK2 at: 2/20/2015 (12:13)

I won't get in 5 miles today but over an hour of farm chores and cleaning in the office makes up for it.

Day 19
Make Time Fly

Varying up the speed and intensity of your walk can make your workout fly by! Try the intermediate interval walking workout in the link below instead of your usual 30-minute walk today. It's a good one!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1221
_______________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside
Day 17...Strength Session # 5
Day 18...Pile on the Miles
Day 19...Walking Intensity

Edited by: LUCKYDUCK2 at: 2/19/2015 (19:25)

Between you job and farm...you get in some awesome miles!

5.92 miles and 2 stints of farm chores

Another interesting article for proper form when walking.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1220&utm_source=sparkR>people&utm_medium=email&utm_campaign
=b
est-of-sparkpeople

I did get in a 30 minute walk today at the Mall with my Aunt and a girlfriend. It was fun! Also did some free weights this morning. I left my tracker at home on my other tennys but oh well. Its all good. I don't need numbers to show me what I did today.

Day 18
Pile on the Miles

Did you know: Taking just 2,000 to 4,000 steps per day (that's about 1 to 2 miles) can earn you a modest weight loss of about five pounds per year! Your challenge for today (on top of walking for 30 minutes) is to accumulate 2,000 extra steps (or 1 extra mile) during your daily activities today. You can do it!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1199
_______________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside
Day 17...Strength Session # 5
Day 18...Pile on the Miles

Edited by: LUCKYDUCK2 at: 2/18/2015 (16:38)

5.6 miles, ST at the farm and home, farm chores x 2

I have no excuse but today...I did not get in the exercises the way I should have. I am going to count this as one of my two days a week off.

Day 17

Strength Session #5

It's time for our 5th strength day! We're really upping the ante today, but we know you can handle it. Instead of just 1 set of 12, go through 2 sets of 10 reps for each of the exercises in the link below. And don't forget your 30 minutes of walking!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021

________________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside
Day 17...Strength Session # 5



Edited by: LUCKYDUCK2 at: 2/17/2015 (14:28)

Enjoy!
I logged 8 miles in steps yesterday and it was a doozie!

Marsha.

I am getting in my walks on a treadmill at Snap fitness in town. Getting in lots of steps setting up our new venture in town too. :) Still need to incorporate more free weights into my goals.

Day 16
Take It Inside

Have you ever thought about walking indoors--without a treadmill? For your challenge today, try out the 30-minute walking workout in the link below. Videos like this are a great alternative to a treadmill when the weather is bad!



www.sparkpeople.com/blog/blog.asp?po
st
=30minute_indoor_walking_workout

_____________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3
Day 16...Take it Inside

Edited by: LUCKYDUCK2 at: 2/16/2015 (14:09)

Day 15
Welcome to Week 3!

Congratulations on making it to Week 3 of the #VionicWalkabout Challenge! This week, we're tacking on 10 more minutes to your daily walking time. Aim to walk for 30 minutes every day this week! Walking goes by faster with a soundtrack, so today's challenge is to create a playlist to listen to on your walk. Or, pick out a podcast or radio show to listen to for some brain food.
_____________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day
________
Week 3
Day 15...Welcome to Week 3

Edited by: LUCKYDUCK2 at: 2/16/2015 (14:05)

Day 14
Rest Day!

Welcome to your rest day! Today, let's focus on some feel-good stretches. Do the quick 4-minute routine below for a fantastic lower-body stretch!
__________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4
Day 14...Rest day



Edited by: LUCKYDUCK2 at: 2/16/2015 (14:01)

3.6 miles and 120 minutes of other cardio

2-14 5.31 miles

2-1 4.32 miles
2-2 6.24
2-3 5.42
2-4 7.07
2-5 7.22
2-6 5.38
2-7 3.27
2-8 3.41
2-9 5.2
2-10 5.92
2-11 6.06
2-12 5.88
2-13 6.17

Day 13
Strength Session #4

Welcome to your 4th strength session! You know the drill: Go for 1 set of 12 reps of each move below (on top of your 20-minute walk). Let's pump some iron!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021
____________

Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll
Day 13...Strength Session #4

Edited by: LUCKYDUCK2 at: 2/13/2015 (16:52)

Day 12
Spice Up Your Stroll

Adding elements of change to your walks will help keep you going for the long haul! Your challenge today (on top of your 20-minute walk) is to incorporate some of the changes in the article below into your workout. Let's get moving!



www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1198
--------------------
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro
Day 12...Spice up your stroll

Edited by: LUCKYDUCK2 at: 2/13/2015 (16:49)

Day 11
Be a Walking Pro

Walking might seem pretty simple, but there really is more to walking form than what meets the eye! Your challenge today (on top of walking for 20 minutes) is to read up on proper walking form using the link below. Try to identify any areas where you fall short, and try to correct them during your walk today.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1220
_______________

Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3
Day 11...Be a walking Pro

Edited by: LUCKYDUCK2 at: 2/13/2015 (16:46)

Going through the motions and trying to log my miles and ST.
DS and GF had a new baby boy and the state is taking custody.
We knew this was coming but the kids did not. I hope DS is
keeping calm.

Sorry there was no update yesterday but it got really hectic here and I could not find ME time on the computer. That will not happen again. I WILL find ME time.

Got my walk in on the treadmill but did not get in the strength exercises. I forgot to wear my Spark Activity tracker so I don't know how much activity I got all day but...its all good.

Day 10....Strength Session #3

Time to hit the weights again today! On top of your 20 minutes of walking, let's do 1 set of 12 reps for each movement in the link below. You can do it!


www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021



Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity
Day 10...Strength Session #3



Edited by: LUCKYDUCK2 at: 2/11/2015 (17:11)

I will be fighting wind this morning but that is better than ice.

I walked inside yesterday and will do the same today More freezing rain this morning.

I got my 20 minute walk in at the gym this morning and again got on the Elliptical, for a whole two minutes. That is all I could do but...it is a start.

I did concentrate on my stance, and will do some strength training this afternoon on my break. Everyone have a healthy day.

____________

I did get in 6800 steps today and did my strength training this afternoon with the video shared here with SP.


Edited by: LUCKYDUCK2 at: 2/10/2015 (00:19)

Find the Right Shoe for You....Day 9

Wearing the wrong walking shoes can set you up for foot, ankle and back pain--or even more serious injuries. For your walks, choose a comfortable, stabilizing shoe (like the Vionic Zen Walker with Orthaheel Technology). On top of your 20 minutes of walking today, check out the link below to find out which workout shoe is the best fit for you!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=592

This is an excellent article on buying shoes that fit properly.
_______________________
Summary of week 1...the links to these days are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden
Day 9...finding the right pair of shoes for your activity

Edited by: LUCKYDUCK2 at: 2/9/2015 (16:04)

Spark Buddies ARE golden! Hope you are having a good Sunday. We have light rain and it is so muddy all over.

Welcome to Week 2!

Welcome to Week 2 of the #VionicWalkabout challenge! This week, we're going to bump up our walking time to at least 20 minutes per day. You've got this! Your challenge today is to find a buddy to join you during your workout. Even better if you can get them to commit to do the challenge with you!

www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=76
__________________
Summary of week 1...the links to these are on previous threads
Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day
__________
Week 2
Day 8...workout Buddies are Golden

Edited by: LUCKYDUCK2 at: 2/8/2015 (17:06)

A summary of our first week. On each day you will find a link in the threads below to help with that goal.

Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity
Day 6...Strength Session #2
Day 7...Rest Day

Rest Day! Day 7

Happy rest day! Your challenge today is to find a post-workout snack to eat that will re-fuel you without adding unnecessary calories to your day. Stock up today so you can have a healthy option on hand for the week ahead!

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1082
_____________

Great exercises there. I may even print those pages so I don't miss any.

Strength Session #2 for day 6

Remember that strength training routine you tried on Day 2? It's time to do it again today! Do 1 set of 10 reps for each movement in the link below. And don't forget to sneak in 10 minutes of walking today!

Sharing a link to show the exercises to help us get stronger and a good warm up before the walk.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021

LOL Love it. Lets keep on moving and "playing".

Who says we should grow up? We could stay kids forever. Only thing is not to let anyone else in on our secret!

I seriously want to be you when I "grow up".

I vary my speed when the conditions allow and I walk everywhere during the day. I seldom dive my car unless I have to. The tracker may pick up other activity if I use weights but I seldom have them with me. I do jog in place too.

Wow, you must walk fast to cover that much ground or do you jog. Do you wear your activity tracker all day. I want to be YOU when I grow up.

I have been getting in my 10 min walks every day. In fact...up to 15 minutes now and increased the speed a little. :) I did start doing those strength exercises too. I was surprised that they were harder then I thought they would be. Been watching my feet as I walk and concentrating on FEELING the steps as I take them. I still feel wobbly on a treadmill. My belt kind of sticks and stalls once in awhile and it catches me by surprise.


Edited by: LUCKYDUCK2 at: 2/6/2015 (01:46)

Another 7+ miles. I usually take 2 short walks in the morning and never less than 10 minutes. I try to do the first walk outside before coffee and then the second longer walk before I open the office. I always try to do ST at some point in the day. I have had to start wearing my ankle brace since working at DS's house as the stairs are very steep and lugging boxes and bags down is a bit too much.

I am kind of liking this Activity tracker. :) I am still not using it yet this week for exercise walks but just to see how many steps I take around the house. Next week, I am going to start wearing it all day.

Dial It Up a Notch...Day 5

Fact: The actual speed you walk doesn't matter as much as your intensity does. If you can comfortably answer a question during exercise while still feeling like you’re exerting yourself, you’re usually working at the right intensity. Learn more about calculating and measuring exercise intensity in the link below--and then pay attention to your intensity during your 10-minute walk today!

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1044

_________________

Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injuries
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body
Day 5...Exercise Intensity

Edited by: LUCKYDUCK2 at: 2/5/2015 (14:08)

I logged over 7 miles in steps yesterday and spent an hour cleaning at DS's house.

Train Your Brain...Day 4

Walking isn't just great for your body--it can also do wonders for your mental health! Your challenge today is to incorporate some of the tips in the article below to turn your 10-minute walk into a calming meditation session. You might be surprised by how much it helps clear you head!

www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=894
____________
Summary to date

Day 1...start by walking at least 10 minutes minimal.
Day 2...learn to avoid injurys
Day 3...warming up and some strength training for safer walks
Day 4...training our brain to focus on our body

Thanks Susie. And today is the day for doing that.

Morning Marsha.

I did walk twice this morning but walk as much as I can during breaks and on errands. I want to take a longer walk outside this morning.

Some days are just like that Vicki. Life happens and some things just have to take a back seat. Tomorrow is a new day and that can offer another chance to do your walk. Don't look back at what you didn't do, just look ahead and what you can do for that day.

Today has been a rough day because of so many interruptions and errands for family.
I did not get in my walk or get these exercises done.

Thanks Ladies! I will sure check into this. I have a large wide foot and have such a hard time finding a good fitting shoe.

I ordered the RYKA Women's Sport Walker 6 Walking Shoe. Couldn't remember the actual specific one I got 3 yrs. ago but knew they were a walking shoe by RYKA. A friend told me that RYKA is an excellent shoe and I found that to be true for me. I have had toe surgeries so it's important to have a nice size toe box. These do.

I order all my shoes from eBay but have no particular brand that I prefer.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2021

8 Strength Training Moves for Walkers

Strength Session #1

Strength training exercises are important for walkers since they help create greater muscle balance, flexibility and range of motion. Twice a week, we'll be challenging you to a strength routine to help you become a stronger, more efficient walker. On top of your 10 minutes of walking today, do 1 set of 10 repetitions of each of the moves in the link above.

Edited by: LUCKYDUCK2 at: 2/3/2015 (03:49)

I really need a new pair also. Who did you order from? I have such a hard time getting shoes that fit. What brand do you like?

Today, I got in my treadmill walk, and did about 15 minutes of free-weights. Tomorrow , checking out a gym.

I just ordered some new walking shoes this morning. Excited to get them and hope they feel good on my feet. I haven't purchased a new pair of walking athletic shoes since 2011. Yikes. Had no idea I had been wearing them that long. Great article about injuries while walking or running.

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1839

Day 2...5 Common Walking and Running Injuries and what we can do to prevent them or treat them.

I am very glad you joined us. If you have anything you would like on a forum as a challenge...please let me know.

I started that challenge on Sun. I'm glad I have a forum now where I can post my accomplishments. Thanks!

I'm in!

www.sparkpeople.com/blog/blog.asp?po
st
=step_into_shape_with_the_30day_walkR>about_challenge

The above link has a 30 day walkabout challenge you can join and we can share each days results here.

Starting day one...walk a minimal of 10 minutes a day