Walk Yourself Strong

When your body feels tired and overwhelmed, do not skip your workout … just shift your intensity. Try a walking workout with a strength set for a full body workout while controlling your intensity levels.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.


Get to Walking …

This weekend’s workout is about getting a full body workout while walking. For this workout you can use items you can use body weight or you can use anything might find on the trail (like rocks and heavy branches), in the park (jungle gyms are great), or carry some rubber tubing with you. I have included some youtube videos using the rubber tubing. If you are inside – like in the mall – you can use your body to wrap the tubing behind for the low row and bend at the hip and step on it for the reverse flys if you cannot find solid structures or doors to hook it to. For the pushups you can you use any height, just make sure the structure or item you pick to work off is stable.

Begin by walking at a fast pace. After 2 min add the 1st strength interval in. Complete 10 repetitions of each exercise and then continue walking for 2min. Add the intervals in between walking sets until you finish the strength items. You can finish the walk or do a 2nd round.

Kbands Training

Strength Sets

  • Walking Lunges (alternate)
  • Push Ups (if not able to do them on the floor, do them on a wall)
  • Squats (knees over your ankles and behind your toes to keep your knees safe)
  • Reverse Flys
  • Backward Lunges (alternate)
  • Chest Flys
  • Signal Leg Squats (10 each side)
  • Low Row

Using Rubber Tubing …

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

The Power of Walking

DO NOT underestimate the power of this activity. It may seem like it doesn’t matter much, something you have to do each day, or “not enough” work for you, but DO NOT underestimate how powerful walking can be for an overall active and healthy lifestyle.



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Aim to get at least 10,000 steps in per day. At this level people tend to be more active overall and live a healthier lifestyle. Walking is a great way to get your body moving, help digestion, elimination, and strengthen your heart and circulatory system.

Find walking boring? Download your favorite podcasts or playlist. Try this workout and walk right in your living room! Enjoy.

Hunting Workout Ideas

Are you a hunter? Do you love spending the day wandering the woods, being observant of your surroundings, listening for anything that might be moving around you? Hunting is a physical activity and you could train for it – making it safer and more enjoyable.

If we think about hunting like we do sports we just begin to break the activity down into its smallest parts. First, lets concentrate on walking. Many hunters walk long distances when they hunt but not in the rest of their life. On top of that they carry extra weight in their gun, packs, and clothing. If you live where I do you’re hauling that extra weight up and down steep rocks, mountains, and trails. All this combines to make your hunting more strenuous than your daily life which could result in you not getting the best results.

Second, consider the length of time you will be moving to hunt. Many people who hunt take whole days or weeks to accomplish their task. It may be one of the most enjoyable times because you are actually spending time slowing down, away from technology (for the most part), and just being. However, just the simple number of hours you’ll be walking, climbing, and moving can be a big change over your daily life. This means you’ll need more endurance than normal life asks you to have.

In both situations you can become a better hunter, find more enjoyment, and keep injury at bay if you do some pre-season training. Begin by trying to get regular exercise in, especially walking for periods of time. In addition, strength training will come in handy when you have to cart around extra pounds, climbing trees, and hauling out your rewards.

Workout While You Walk!

Ok, now that we’ve covered basics of walking over the last few blog posts – lets look at adding adventure to our jaunt because lets face it, walking is, well, sometimes it can be boring. You can also add this workout to running, which can be great fun! First,

Take very large steps. Try keeping your speed as you begin taking extra long strides. Do this for ten steps and begin walking as fast asyou can for thirty steps. Repeat 3 times.

· During the third round change the extra long strides into lunges. Keep the knee over the ankle as you move forward, as it will want to shoot out over your toe, which can be too much stress on the joint. Center your weight as you come into the lunge and lower the body over the hips. Do ten lunges on each leg, and begin walking as fast as possible again. Repeat this sequencence.

· Next, add knee raises. As you move forward raise the knee to waist height with each step, do ten then walk as fast as possible for thirty steps. Follow this sequence with an extended kick as you raise the knee. Raise the knee to waist height and then extend the leg from the knee out front. Feel the quadriceps as you extend placing the foot down as far in front as you can. Repeat for ten steps and recover for thirty.

· The next set works the hamstrings. As you walk bring your heels up to the glutes. Knees stay close together as stride decreases working the back of the thigh to raise the feet. Repeat for ten steps recover for thirty.

· Finally, as you walk forward raise the leg out to the side and place the foot down across the mid-line of your body, working the outer and inner thigh respectively. Imagine your body has been cut in half, right vs left, and you need to place your step in the opposite half. So each step will involve bringing the leg out to the side (outer thigh work) and then stepping across the mid-line (inner thigh work).

· Repeat the entire sequence throughout your walk and make sure you are moving fast enough to keep the heart rate up if this counts as your cardio workout.

Sure you’ll look funky, but it will put some spark in your daily walk and add spice to your routine, plus will help add emphasis to the lower body as you move.

Proper Alignment When Walking

Proper alignment is important to the health of your body. As we begin to move in repetitive patterns we can change our posture over time. This may create places where the body experiences pain and soreness, muscle imbalance, or other problems because it is not meant to stand, move, or stay in the altered stance. When you walk – do you alter your posture?

First, Stand tall with your knees over your ankles, hips over your knees, shoulders over your hips, and ears centered over your shoulders. In this position it should feel comfortable to pull in on the abdominals and the lower back should feel supported with the pelvis in a neutral position. I know it sounds like a lot – your homework for the next couple of days is to practice this each time you look in the mirror. My yoga participants will attest to the progress regular practice makes on good posture. Begin to walk forward noticing how the body feels and responds to new alignment. Does this feel better?

Begin your regular stride with good posture and then add big arms. With the arms extended swing them forward and back in rhythm with your steps. As the right foot comes forward swing the left arm forward, and as the left foot moves so does the right hand. See what happens. How does your heart respond? Can you move faster when the arms and legs are both involved with purpose?

Practice walking with good posture and notice if it changes your energy level, the amount of work you have to do, and any other changes. It may be uncomfortable to stand up straight. Know this is normal – you’ve been asking your body to hold or move in another pattern so the muscles are strong in that pattern. Notice when you have automatically switched back to your old movement pattern and readjust attempting to stay with neutral posture as long as possible. Remember, it took time to get to this point – it’ll take time to get back. Happy Walking! Next time – a workout to try during your walk.

How Do YOU Walk?

Today lets talk about walking. In my opinion it is the best time of the year, spring, renewals, rebirth, growth, what a great time to recommit to your health. An added bonus: being outside. This week lets talk about walking, but lets mix it up.

Today we will just get a feel for your stride and how your movement effects your intensity levels. Then we’ll look at alignment and a walking workout in the next two posts. As always, don’t forget to talk with your health care person before you begin a exercise program. Most of us know the basics, put one foot in front of the other and move. Once you have the feet down you can add arms, and we’ve all seen the arm pumpers, man can they move. There is logic behind their wildly swinging arms. The additional movement gets the whole body involved, and what happens when more of your body moves? You heart rate climbs and the workout becomes more difficult.

Many of us walk everyday, but we don’t give it much thought. Today try something different. Begin with your regular stride. Notice how your body moves. How far apart are your feet with each stride? What do your arms do?  Are they swinging? Are they moving opposite your legs? Are they bent?  Are they extended? How does your back feel? What is your breathing like? Have you opened your chest or collapsed it? Where are your shoulders in relation to your hips, and where do your ears line up over your shoulders? As you answer these questions notice if this feels good or not.Today and tomorrow notice how you walk and how changing your stride, speed, arms, etc all effect your body. Next time, we’ll talk about alignment and working with posture while you walk.