Day 13! ... and Shoe Talk! - Walk at Home® (2024)

13 Nov Day 13! … and Shoe Talk!

Happy Saturday Walkers!

Today’s Assignment:

1 Mile Walk plus Upper Body and Lower Body Strength Training!

You can get all of the assignment done in less than 30 mins.!!! And believe me, it’s a BIG calorie cruncher for these short sessions!

You may want a more intense 1 Mile Walk today. Try some intervals of BRISK walking with SPEED walking if you are doing a walk outdoors or on a treadmill.

If you are a Walk Club member – try the Walk Club Mix Video. Do just the 1 Mile Jog (Boosted walking) – it’s only about 10-11 mins.

In the strength training today, move between sets as fast as possible. Eliminate the breaks. This is true SUPER SETTING.
Be sure that reps stay slow and controlled, but moving from set to set should be faster (without a break in between).

Short sessions of intense exercise really improve your overall fitness. Fitness leads to a faster metabolism, and we all know that leads to change: weight loss, improved blood pressure, improved cardiac function, improved respiratory function, improved blood sugar levels …. oh here I go again! The benefits are endless. Short workouts and long workouts all WORK!

Big question that we get often ….

WHAT SHOES should I wear for fitness? It’s a great question walkers ….

I learned a lot about fitness shoes when I did some work with Easy Spirit. Does anyone remember the ads with women playing basketball in High Heels? No worries – they didn’t ask me to be in that ad – LOL. But I was asked to join them in building awareness for choosing the best fitness shoe at the time, and I loved how creative they were in showing the comfort of their shoes. Learning about the materials that go into the shoe, learning about the last, or form, that the shoe is built around really gets interesting, especially now since the fitness shoe category has exploded.

No more can we say, Put on your Tennis Shoes. Remember that?! We now have Running Shoes, Walking Shoes, Cross Trainers, Basketball Shoes, even Toning Shoes!! Do they really TONE your leg muscles? They do add some added leg muscle activity, but wait…the secret in all shoes is that if the shoe is MORE comfortable, and has great shock absorption, then you will WALK MORE!! That’s really it … no matter what features they build-in to activate more of the calves or back end muscles, if you have a shoe that absorbs shock and reduces the impact to the joints – ankles, knees, hips, and spine – that’s the shoe that will have you walking longer and stronger!

Every time you had to walk less because your feet were killing you, it was a missed opportunity to burn calories and keep the body in healthy motion. One of the worst culprits: flip flops! People expect to walk around on cement and hard floors ALL DAY in flip flops?? It will beat your body up with impact, and you’ll wonder where your energy has gone! Flip flops are so cute, but only for very short periods at a time. Sorry … I love them too!

I wear Running shoes for my walking workouts. They have the best shock absorption and about 2 or 3 times a week, I do Walk/Jog intervals. I love the Boosted Walking! In my recent videos, you’ll see Nike Shox – love ’em! I also have many New Balance shoes. I just did some walking segments for Exercise TV and wore the Rock & Tone shoe. A great, fun shoe! And guess what? I really do love the Shape Up shoes from Sketchers. I had an opportunity to be introduced to that rocker bottom idea years before Sketchers made them. They are MBT brand (expensive, but so worth it because they out-last any other shoe)

Speaking of out-last, when do we replace shoes that have been used on a regular basis (at least 3 workouts per week)? Some suggest a certain number of miles. I just know after about 6 months, most fitness shoes have served us well, and it’s time for the new! And my suggestion for ensuring that WALKING will always be your SPORT FOR LIFE is to go to a Fitness Shoe sale. Get 3 pairs of walking or running shoes, and put a pair in your car, at your desk, and at home. You will be surprised how many times that you will change shoes and let your legs be your transportation. I love heels, flip flops, sandals, like most girls. But I know they are short-term shoes!

OK …. enough shoe talk already …. thanks for asking friends (smile) … time for my 1 Mile Walk …. and Super Sets!

What’s up this week…

• Monday 4 Miles
• Tuesday Upper Body and Lower Body Firming
• Wednesday 4 Miles
• Thursday 1 Mile plus Upper Body and Lower Body Firming
• Friday 4 Miles
• Saturday 1 Mile plus Upper Body and Lower Body Firming
• Sunday Refresh the Spirit Day…a FIT SPIRIT is part of the plan!

For Next Week…

• Monday 5 Miles
• Tuesday Upper Body, Lower Body, and Core Firming
• Wednesday 1 Mile Walk/Jog

Look how fantastic Week One was ….

• Monday 01 November – 3 Miles
• Tuesday 02 November – 1 Mile plus Upper Body Firming
• Wednesday 03 November – 3 Miles
• Thursday 04 November – 1 Mile plus Upper Body Firming
• Friday 05 November – 3 Miles
• Saturday 06 November – 1 Mile plus Upper Body Firming
• Sunday 07 November – DAY OFF. No structured activity, but let us know what you are doing on Facebook!