Walking for Health and Fitness

By the end of this episode, you’ll know how to turn a vague walking wish into a written goal, shift out of resistance, and take one small walking action today. Have you ever set a walking goal… and then watched it disappear? Not because you didn’t care. Not because you were lazy. But because somewhere between the goal and the action, resistance showed up. In this episode of the Walking for Health and Fitness Podcast, Frank S. Ring continues the Walking Inspiration series with the February chapter from his book Walking Inspiration, focused on setting goals. Frank explains the difference between a walking wish and a real walking goal. A wish says: “I want to walk more.” A goal says: “I will walk 10 minutes today.” That difference matters because a clear goal gives your walking habit direction, structure, and purpose. Frank also shares a powerful mindset distinction inspired by David Bayer’s goal-setting framework: your goal is not only about what you want, but also about the state you are in when you pursue it. Frank’s goal-setting framework gives you the practical map: write it down, make it measurable, set a deadline, identify obstacles, gather support, and take action. The deeper mindset framework adds the internal shift: move toward the goal from clarity, trust, belief, and aligned action instead of pressure, guilt, shame, or resistance. Together, these ideas create a simple walking goal formula: Clear desire. Written goal. Calm state. Aligned action. Daily evidence. In this episode, you’ll learn: ✅ The difference between a walking wish and a walking goal ✅ Why motivation fades but goals create direction ✅ How to set one big walking goal and one small goal for today ✅ Why your walking goal is really about identity and self-trust ✅ How resistance can block action even when the goal is clear ✅ How to shift your state before taking the next step ✅ Why every walk becomes evidence that you keep promises to yourself Step Forward Challenge Before your next walk, write down two things: My walking goal is… The state I choose to walk from is… Then go walk. No pressure. No perfection. Just movement. When you return, write this sentence: Today, I kept the promise. That is how confidence grows. Links Mentioned in This Episode 🎁 Download the first chapter of Walking Inspiration for free: https://tinyurl.com/YT-WIgiveaway 🚶 Download the free 5-Minute Walking Kickstart: https://www.walkingforhealthandfitness.com/kickstart 👟 Learn more about Walking Works: https://www.walkingforhealthandfitness.com/walking-works-program   📘 Books by Frank S. Ring • Walking for Health and Fitness: https://www.walkingforhealthandfitness.com/the-ebook   • Fitness Walking and Bodyweight Exercises: https://www.walkingforhealthandfitness.com/fitness-walking-bodyweight-exercises-book   • Walking Inspiration: https://www.walkingforhealthandfitness.com/walking-inspiration   • Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint   📋 Programs: • Walking for Health and Fitness Complete Walking Program for Recovery: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program If this episode helped you, please follow the Walking for Health and Fitness Podcast, leave a review, and share it with someone who wants to start walking again. Your walking goal does not need to stay a wish. Write it down. Shift your state. Take the step. And keep walking. Walk on, Frank     walking, walking goals, goal setting, walking motivation, walking for health, fitness walking, walking habit, walking inspiration, Frank Ring, Frank S Ring, Walking for Health and Fitness, walking podcast, motivation, healthy habits, walking for beginners, mindset, personal development, health goals, fitness goals, walk every day, walking works, 5 Minute Walking Kickstart

What if the reason you feel stuck right now… isn’t because you don’t know what to do—but because your body hasn’t been given the chance to lead? In this episode of the Walking for Health and Fitness Podcast, Frank Ring explores why movement—not motivation—is often the missing link in recovery, mindset, and lasting change. You’ll learn: Why overthinking keeps people stuck How the body leads the mind Why walking helps regulate stress, mood, and focus The science behind movement and emotional balance Why starting small creates momentum How identity changes through consistent movement How the “fog of war” during Frank’s prostate cancer battle led to the creation of the STRONG™ Method Because walking isn’t just exercise… It’s a signal to your brain that you’re safe again. 🚶 FREE 5-Minute Walking Kickstart https://www.walkingforhealthandfitness.com/kickstart 🚶 Walking Works Program https://www.walkingforhealthandfitness.com/walking-works-program 💪 Learn More About STRONG™ https://www.walkingforhealthandfitness.com/prostate-cancer-coaching 🎧 Subscribe to the Walking for Health and Fitness Podcast New episodes every week focused on: Walking Recovery Fitness Mindset Longevity Habit-building STRONG™ Through Prostate Cancer   #WalkingForHealthAndFitness #WalkingWorks #WalkingMotivation #WalkingForRecovery #Mindset #FitnessMotivation #HealthyHabits #WalkingExercise #StressRelief #ProstateCancerRecovery #STRONGMethod #FrankRing #FrankSRing #WalkingPodcast  

The real reason your walking habit isn’t sticking—and how to fix it Why is it so hard to stay consistent with walking—even when you know it’s good for you? In this episode of the Walking for Health and Fitness Podcast, we uncover the real reason most people struggle to stick with a walking routine—and it’s not about motivation or discipline. It comes down to your beliefs. If your “why” for walking is built on the wrong foundation, it will never sustain long-term consistency. In this episode, you’ll learn how to shift your mindset, redefine your purpose, and turn walking into a habit that feels natural—not forced. 👉 Download your free 5-Minute Kickstart Guide and take the first simple step toward better energy, consistency, and control of your health—starting today. https://www.walkingforhealthandfitness.com/kickstart   You’ll discover: Why most people fail to stay consistent with walking The hidden beliefs that control your actions How to identify your real “why” A simple framework to build lasting consistency How walking becomes part of your identity If you’ve ever started walking and stopped… this episode will help you finally break the cycle and move forward with clarity and confidence.   🌐 Website: https://www.walkingforhealthandfitness.com 📥 Free Guide: https://www.walkingforhealthandfitness.com/kickstart 📘 Walking Inspiration Book: https://www.walkingforhealthandfitness.com/walking-inspiration 🎧 Podcast: Walking for Health and Fitness: https://walkingforhealthandfitness.podbean.com   ⏱️ Chapters 0:00 Introduction 1:29 About this Episode 2:20 The Real Problem 2:47 What Is a Belief? 3:45 Why We Get Stuck 4:10 Why Beliefs Are So Powerful 6:40 Breaking the Loop 7:15 Where Action Becomes the Turning Point 8:40 Your Why Is Built on Your Beliefs 9:39 Why Most People Fail to Stay Consistent 10:28 The 4 Questions to Find Your WHY 11:43 Walking Becomes Identity 12:27 Your Story 14:00 Walking Inspiration Book 14:20 The Power of Starting 15:50 Your Next Step #walkingforhealth #fitnesswalking #walkingmotivation #buildbetterhabits #consistency #selfimprovement #walkingpodcast   walking for health, fitness walking, walking routine, walking benefits, walking for beginners, walking motivation, how to stay consistent, consistency, build better habits, mindset, self improvement, healthy lifestyle, stress relief, mental clarity, walking podcast, Frank S Ring

What if the reason you still feel tired, stiff, or burned out… isn’t because you need more rest? In this episode, we break down one of the biggest misconceptions in health and fitness—the belief that recovery means doing less. If you’ve been taking rest days, slowing down, or trying to “recover” by stopping… but still don’t feel better, this episode will help you understand why. More importantly, you’ll learn how walking—a simple, low-impact, consistent form of movement—can help restore your energy, improve how your body feels, and rebuild your overall health. Download: Think Fit, Walk Fit: Transforming Your Mind and Body Through Recovery https://www.walkingforhealthandfitness.com/thinkfitwalkfit 🔥 What You’ll Learn: • Why traditional recovery advice often falls short • The hidden reason fatigue and stiffness persist • How walking supports real recovery and energy • The difference between rest and active recovery • How to build a sustainable daily movement routine 🎯 By the end of this episode, you’ll understand why “resting more” isn’t fixing your fatigue—and how to rebuild your energy and health through simple, consistent movement you can apply immediately. 🚶 About the Podcast: The Walking for Health and Fitness Podcast is designed to help you build a simple, sustainable approach to health through walking, movement, and mindset. No extremes. No burnout. Just consistency that works. 👉 Next Step - Visit: https://www.walkingforhealthandfitness.com   Books by Frank S. Ring • Walking for Health and Fitness: https://www.walkingforhealthandfitness.com/the-ebook • Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint 📋 Programs: • Walking for Health and Fitness Complete Walking Program for Recovery:  https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program • Walking Works 14-Day Quickstart Walking Program: https://www.walkingforhealthandfitness.com/walking-works-program • Walking Habit Builder: https://www.walkingforhealthandfitness.com/habit  

Discover how a simple 10-minute daily walk can strengthen your body, calm your mind, and build the kind of discipline taught in Shaolin training. What can ancient Shaolin monks teach us about walking? In this episode of the Walking for Health and Fitness Podcast, Frank Ring explores how the Shaolin philosophy of discipline, consistency, and small daily actions can transform a simple walk into a powerful practice for body, mind, and spirit. Shaolin monks trained through repetition—simple movements practiced daily over many years. Their philosophy wasn’t built on motivation. It was built on discipline. And the same principle applies to walking. A short daily walk can regulate your nervous system, strengthen your body, improve mental clarity, and create a steady rhythm that supports long-term health and recovery. In this episode, you’ll learn how to turn an ordinary walk into a Shaolin-inspired practice for strength, calm, and clarity. In This Episode • Why consistency beats intensity for long-term health • The connection between walking and nervous system regulation • Research showing how walking improves creativity and mental clarity • A Shaolin-inspired 5-step walking ritual you can start today • The Step Forward Challenge: Walk 10 minutes a day for the next 7 days The 5-Step Shaolin Walking Ritual Begin with breath — take three slow breaths before you start Walk with awareness — focus on your posture and foot placement Find your rhythm — match breathing with your walking cadence Observe — notice the world around you End with gratitude — pause and acknowledge the strength to move Free Guide: Think Fit, Walk Fit If you'd like help building a simple and consistent walking habit, download the free Think Fit, Walk Fit guide. It will show you how to start a daily walking routine that fits your life—even if motivation has been difficult. Download here: https://www.walkingforhealthandfitness.com/thinkfitwalkfit   Walking Works 14-Day Quick-Start Program If you're ready for a structured walking plan, the Walking Works Program provides a simple system to help you build a daily walking habit and stay consistent. Learn more here: https://www.walkingforhealthandfitness.com/walking-works-program   Connect with Frank Website https://www.walkingforhealthandfitness.com Podcast https://www.walkingforhealthandfitness.com/podcast-episode Walk on. Stay steady. Stay STRONG, Frank #WalkingForHealth #WalkingMeditation #MindfulWalking #ShaolinDiscipline #WalkingRoutine #InnerPeace #DailyWalkingHabit #WalkingBenefits #ConsistencyOverIntensity #WalkingForFitness #MentalHealth #StressRelief

You stopped drinking. But now what? Many people assume quitting alcohol automatically restores clarity, energy, and emotional balance. The truth is more complex. Your nervous system has been operating in survival mode — and when alcohol is removed, your body must recalibrate. 🔹 Download the free guide: Think Fit, Walk Fit https://www.walkingforhealthandfitness.com/think-fit-walk-fit In this episode of the Walking for Health and Fitness Podcast, we explore the nervous system reset no one talks about: Why anxiety can spike after quitting drinking • How stress hormones and neurotransmitters rebalance • The connection between walking and nervous system regulation • Why movement — not intensity — is the key to recovery • How to rebuild emotional stability naturally You’ll learn how walking helps restore: Serotonin • Dopamine • GABA balance • Stress resilience • Emotional regulation If you’ve stopped drinking and feel unsettled, anxious, or off-balance — this episode will help you understand why. And more importantly, what to do next. Walking isn’t just exercise. It’s a nervous system stabilizer. Listen now and begin your reset. 🔹 Learn more about Walking for Health and Fitness https://www.walkingforhealthandfitness.com Walk on. Stay steady. Stay STRONG, Frank

What if recovery doesn’t begin with doing more… but with restoring stability first? In this episode of the Walking for Health and Fitness Podcast, Frank S. Ring connects the dots between walking, recovery, and the nervous system—and explains why walking is often the most accessible, sustainable first step forward when life feels disrupted. You’ll hear how recovery can be physical (prostate cancer treatment, illness, injury, weight gain) and emotional (burnout, grief, sobriety/12-step recovery, stress), and why the body and mind rebuild best through rhythm, consistency, and low-threat movement—not pressure or extremes. 🎧 Free Recovery Guide Mentioned in This Episode If walking feels like the right place for you to begin—or begin again— download Think Fit, Walk Fit. It’s a simple, recovery-focused guide designed to help you: steady your mindset rebuild consistency and use walking as a foundation for physical or emotional recovery This is not a workout plan. It’s a framework you can return to—especially when energy, motivation, or clarity are uneven. 👉 Download Think Fit, Walk Fit here: https://www.walkingforhealthandfitness.com/think-fit-walk-fit No pressure. No urgency. It’s there whenever you’re ready. Frank also shares how the STRONG framework emerged from his prostate cancer experience—not as a replacement for walking, but as the next layer built on top of it. You’ll learn the “Walk Below Your Edge” method to rebuild function and trust, and how mindset + accountability help you stay consistent when motivation fades.   Episode Chapters / Timestamps 00:00 Opening question + episode promise 01:00 Introduction — STRONG, prostate cancer, and “connecting the dots” 03:50 Segment 1 — Redefining recovery (physical + emotional) 06:35 Segment 2 — Why walking works when everything feels like too much 10:00 CTA — Download Think Fit, Walk Fit (insert link) 10:30 Segment 3 — “Fog of war” + why structure/support matters 12:55 Segment 4 — Walking in emotional recovery 15:35 Segment 5 — WHF as a recovery system (mindset + accountability) 18:55 Segment 6 — Walking → stability / STRONG → integration 21:05 Reflection of the Week — one walk as your recovery anchor 22:45 Closing — calm direction, not urgency   Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal Walking Works Blueprint  Frank Ring is a fitness educator, author, and podcast host who helps people improve health and recovery through simple, structured walking. His work focuses on rebuilding consistency, confidence, and momentum—especially for those navigating illness, injury, or life transitions.   #WalkingForHealthAndFitness #RecoveryWalking #WalkingWorks #ThinkFitWalkFit #CancerRecovery #FitnessAfterIllness #WalkingHabit #LowImpactExercise #MindsetAndMovement  

Episode 35: STRONG™ Through Prostate Cancer — Why Walking Alone Is Not Enough Prostate cancer treatment doesn’t just affect the body—it disrupts certainty, identity, focus, and the routines men rely on to feel strong. In this powerful and deeply personal episode, Frank S. Ring—walking and fitness educator, author, and prostate cancer survivor—shares what really happened during androgen deprivation therapy (ADT) and radiation treatment, and why even decades of fitness experience didn’t protect him from what he calls the fog of war. You’ll learn why walking is essential but not sufficient during prostate cancer treatment, how consistency quietly breaks down despite good intentions, and why progress—not perfection—is the key to recovery. Frank also explains how these experiences led to the creation of the STRONG™ Through Prostate Cancer coaching framework, designed to help men rebuild clarity, confidence, and physical capability during and after treatment. This episode is for men who are: Going through prostate cancer treatment Recovering after ADT or radiation Feeling physically capable but mentally unsettled Looking for structure—not pressure—during recovery Key topics include: The “fog of war” during prostate cancer treatment How ADT affects energy, mood, cognition, and identity Why walking supports recovery—but needs structure around it Why consistency fails during treatment (and it’s not laziness) How STRONG™ helps men move from survival to strength 👉 Next Step — STRONG™ Clarity Call If this episode helped you put words to something you’ve been experiencing—and you don’t want to figure the next phase out alone—I offer a STRONG™ Clarity Call. It’s not a sales call. It’s a conversation. Schedule your Clarity Call here: https://www.walkingforhealthandfitness.com/prostate-cancer-clarity-call No pressure. Just clarity.

Discover how a 63-mile walk across Chicago transformed writer Michael McColly’s health, mindset, and connection to the world around him. In this episode, Michael joins Frank Ring to explore the power of walking for mental clarity, physical health, and understanding the hidden stories of our cities. Michael shares the journey behind his book Walking Chicago’s Coastline: A 63-Mile Journey to the Indiana Dunes — revealing what you learn when you navigate Chicago’s beaches, neighborhoods, industrial zones, toxic fields, and natural marshlands on foot. This conversation dives into: • How walking helped Michael manage depression and chronic illness • What long-distance walking reveals about Chicago’s coastline and history • The beauty found in overlooked, abandoned, or industrial spaces • Why intentional walking boosts creativity, focus, and emotional resilience • The connection between walking, environment, and community health • How COVID reignited America’s love for walking • The spiritual and personal growth that comes from purposeful movement Frank also shares his personal experience with prostate cancer, including how walking supported him throughout treatment — and why every man needs to hear this message: 👉 Get your PSA levels tested. Early detection saves lives. If you or someone you love is dealing with a prostate cancer diagnosis, Frank is here as a resource. “I’ve lived it, I’ve walked through it, and I’ve come out the other side stronger. Helping men through diagnosis, treatment, and recovery is the most meaningful work of my life.” Connect with Michael McColly: 📘 Walking Chicago’s Coastline – https://amzn.to/48uePDh 🌐 Website: https://www.michaelmccolly.net Frank also opens up about his prostate cancer battle, the fog of uncertainty he faced during treatment, and how walking helped him rebuild energy, identity, and hope. He reminds all men: Get your PSA levels checked. Early detection saves lives. Additional Resources: ➡️ The Walking Works Free Chapters - https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway ➡️ WIN Weekly Newsletter: https://www.walkingforhealthandfitness.com/newsletter ➡️ Free “Power of Starting” Guide: https://www.walkingforhealthandfitness.com/thepowerofstarting If you or someone you love has received a prostate-cancer diagnosis, Frank is here as a resource. “I’ve lived it. I’ve come out the other side more optimistic about life than ever. And now my mission is to help other men stay strong through treatment, recovery, and beyond. This is the most rewarding work of my life.” To learn what it looks like to work with Frank, email: [email protected]     #WalkingPodcast #MichaelMcColly #WalkingChicagosCoastline #UrbanWalking #IndianaDunes #WalkingForHealth #PSATest #MensHealthMatters #ProstateCancerAwareness #WalkingInspiration #WalkingWorks #FrankSRing #WalkingForFitness #HealingThroughWalking

Struggling to stay consistent with your walking routine? In this episode, author and coach Frank Ring shows why you can’t improve what you don’t track—and how simple logging turns “I’ll try” into visible progress. Frank shares the origin and completion of his 11,285-mile Virtual Walk Around the United States (including 186 miles across New Jersey), and the science-backed strategies that kept him moving for years.  You’ll learn exactly how to track your walks—from the Walking Logbook Journal (wins, reflections, gratitude) to the Google Sheets Walking Tracker (automatic totals, graphs, mileage countdowns)—so you can build motivation, accountability, and long-term consistency. Start today to build your walking habit! Walking Habit Builder Program: https://www.walkingforhealthandfitness.com/habit Use Code: tracking33 and save $10. Walking Logbook Journal: https://www.walkingforhealthandfitness.com/walking-logbook-journal What you’ll learn: ✅ Why self-monitoring boosts adherence and results ✅ How tracking reinforces goals, mindset, and momentum ✅ Practical ways to log time, distance, steps, wins, and gratitude ✅ How Frank used maps, photos, and creative “virtual checkpoints” to make walking fun and sustainable ✅ Get the tools: Free Google Sheets Walking Tracker: https://www.walkingforhealthandfitness.com/podcast/why-tracking-works-lessons-from-my-virtual-walk ✅ Walking Habit Builder: 10 weeks of coaching + resources (use code tracking33 and save $10): https://www.walkingforhealthandfitness.com/habit Start with Day 1 today. In 30 days, look back at your log and see how far you’ve come. Website: Walking for Health and Fitness: https://www.walkingforhealthandfitness.com Books by Frank S. Ring 👉 Frank S. Ring: Walking for Health and Fitness:  https://amzn.to/334f3gK 👉Frank S. Ring: Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint #WalkingForHealthAndFitness #WalkingHabitBuilder #WalkingMotivation #WalkingPodcast #FitnessAccountability #HealthyHabits #WalkingConsistency #WalkYourWayToHealth #TrackYourProgress

Anxiety doesn’t have to control your day—and you don’t need a prescription to calm your mind. In this episode of the Walking for Health and Fitness Podcast, I’ll show you how to turn your daily walk into a moving meditation that rewires your brain and restores your peace of mind. Here’s what you’ll discover: ✅ Hack 1: How to meet anxiety instead of fighting it—featuring insights from David Bayer’s A Changed Mind ✅ Hack 2: Gratitude walks that reset your mental script and help you focus on what’s good ✅ Hack 3: Sensory focus walks to anchor you back into the present moment A bonus Fall Stress Reset routine that uses just 10 minutes a day to lower stress and boost calm I also share a personal story of when anxiety first hit me—and how reframing those feelings changed everything. By the end of this episode, you’ll have simple, powerful tools you can use today to walk through anxiety, not around it. 👉 Don’t miss this one—especially as fall stress ramps up. 🎁 Download my free guide The Power of Starting here: https://www.walkingforhealthandfitness.com/thepowerofstarting Get more information: Website: https://www.walkingforhealthandfitness.com 👉 Frank S. Ring: Walking for Health and Fitness:  https://amzn.to/334f3gK 👉Frank S. Ring: Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint   👉 David Bayer: A Changed Mind: https://amzn.to/4mw0zyX 👉David Bayer- This is The Best Explanation Ever on Overcoming Anxiety: https://youtu.be/9NlUFBWQ2Zw?si=mKX6_KvXXQR2TGqC Walk on, Frank #WalkingPodcast #WalkingForHealth #WalkingForFitness #AnxietyRelief #StressRelief #WalkingWorks #MentalHealth #Mindfulness #FitnessPodcast #WalkingMeditation  

What if you could burn fat, build strength, and boost your energy in just 32 minutes—without a gym, weights, or complicated workouts? In this episode, Frank Ring reveals how to combine fitness walking and bodyweight exercises into one powerful routine. You’ll discover the Core Four moves—pushups, squats, lunges, and planks—and learn how they transform a simple walk into a total-body workout. You’ll also hear: ✅ The science behind walking speed and longevity ✅ How combining cardio + strength creates faster results (EPOC effect) ✅ A step-by-step Supercharged Walk you can try this week ✅ An inspiring story from Bob, a listener about to turn 80, who feels younger and stronger with the program Special Offer for Podcast 31 Listeners: Get 31% off the Fitness Walking Exercise Program! Use code EP31FITNESS at checkout: 👉 https://www.walkingforhealthandfitness.com/fitnesswalkingprogram Whether you’re new to fitness or looking to take your walking to the next level, this episode will show you how to train smarter, not harder. More Podcasts: Website: https://www.walkingforhealthandfitness.com/podcast-episode   Timestamp: 0:00 Introduction 1:40 Segment 1: The Walking Foundation – Why Endurance Alone Isn’t Enough 4:47 Segment 2: Strength on the Go: How 4 Simple Moves Transform Your Body 8:32 Segment 3: Double the Benefit: Burn Fat and Build Muscle in the Same Walk 11:10 Segment 4: The Supercharged Walk – A 32-Minute Routine for Total Fitness 14:26 Fitness Walking Exercise Program 17:16 Reflection of the Week / Step Forward Challenge   #WalkingForFitness #FitnessPodcast #WalkingWorkout #BodyweightExercises #WalkingAndStrength #HealthPodcast #Longevity #WalkingTips #WalkingExercise #WalkingRoutine  

Reset your health in just 14 days—no gym, no guilt, just walking. In this episode, Frank Ring (author of the Amazon Best Seller Walking for Health and Fitness) lays out a step-by-step 14-Day Walking Reset to rebuild energy, lose weight, reduce anxiety, and finally get consistent again—perfect for beginners or anyone restarting after time off. You’ll learn why walking works, how to use the 10-minute Time Test to measure real progress, and the four daily practices—logging, small wins, gratitude, and reflection—that rewire your brain for consistency. We’ll tackle the biggest roadblocks (time, motivation, weather, injury fears, lack of support) and show you how to beat them in minutes a day. Want the plan done for you? The Walking Works Program gives you a day-by-day routine with guiding emails, technique videos, mindset tools, and pacing music—so you always know exactly what to do next. 👉 Walking Works Program: https://www.walkingforhealthandfitness.com/walking-works-program 👉 Blueprint book + resources: https://www.walkingforhealthandfitness.com/walkingworksblueprint What you’ll learn • The 14-day framework to restart fitness—fast • The 10-minute Time Test for visible progress you can’t ignore • How small habits (wins, gratitude, reflection) boost dopamine and motivation • Simple solutions for time, motivation, weather, and injury fears • How the Walking Works Program removes all guesswork Comment: What’s the biggest obstacle that keeps you from walking consistently? Timestamps / Chapters 00:00 Introduction – the 14-Day Walking Reset 02:15 Who I am & why walking works for life 02:43 Segment 1 – The Reset Plan (logging, wins, gratitude, reflection) 06:18 Segment 2 – Why walking beats the gym for your reset 08:43 Segment 3 – Breaking down Days 1–14 (+ why 14 days) 11:56 Segment 4 – Overcoming real-world roadblocks 16:55 Listener question: What’s your biggest obstacle? 17:23 Segment 5 – Your Walking Works Program (day-by-day + emails) 19:10 Segment 6 – Step Forward Challenge (baseline + 10-minute test) Actions to start today • Day 1: Just walk—establish your baseline • Day 2: 10-minute Time Test—mark your endpoint and compare again on Day 14 • Days 3–14: Follow the plan: structure → expand → celebrate wins If this helped, like, subscribe, and share with someone who needs a walking reset. Better health and a brighter mindset are just a walk away. 💪🚶‍♂️ #WalkingForHealth #WalkingWorks #14DayReset #WalkingForWeightLoss #WalkingHabit #BeginnerFitness #WalkingMotivation #Longevity #MentalHealth #FitnessReset

What if just 15 minutes of brisk walking a day could lower your risk of early death, protect your heart, boost your mood, and even add years to your life? New research from Vanderbilt University shows that intensity matters more than time when it comes to walking—brisk walking delivers powerful results in as little as a quarter of an hour. In this episode, Frank Ring—author of Walking for Health and Fitness and Walking Works Blueprint—dives deep into the science of brisk walking and shows you how to make it part of your daily routine. In this episode you’ll learn: Why 15 minutes of brisk walking is more effective than hours of slow strolling. How brisk walking improves cardiovascular health and lowers blood sugar. The brain-boosting chemicals released during walking (dopamine, serotonin, endorphins, oxytocin). Two easy ways to pick up your pace: the Arm Swing Power Method and the Metronome Trick. How to support your walks with simple nutrition strategies—hydration, balanced meals, and post-walk recovery. Why connecting your why to walking makes consistency stick for life. Frank also shares his personal journey—from recovering after a back injury in 2016 to facing prostate cancer in 2025—and how walking became his anchor for resilience, healing, and longevity. 👉 7-Day Challenge: Commit to one 15-minute brisk walk every day this week. Walk with purpose, fuel your body, and reflect on your why. 📖 Free Resource: Grab the first chapters of Frank’s Walking Works Blueprint plus a bonus walking music track at: www.walkingforhealthandfitness.com/walkingworksbookgiveaway Walking isn’t just exercise—it’s your roadmap to a longer, stronger, healthier life. #BriskWalking #WalkingForHealth #Longevity #WalkingPodcast #FitnessTips #WalkingWorks #HealthAndWellness #WalkingMotivation #HeartHealth #WalkDaily

Discover the Japanese 3×3 Walking Method—a simple 30-minute routine (3 minutes brisk, 3 minutes easy) proven to boost heart health, build strength, burn fat, and keep you motivated. In this episode, Frank shares the science, inspiring real-life stories, and his own journey using interval walking during prostate cancer treatment.  Plus, grab your free Walking Works Blueprint preview at https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway What if just 30 minutes of walking could dramatically improve your health—without running, gyms, or expensive equipment? In this episode of the Walking for Health and Fitness Podcast, Frank explores the science and stories behind the Japanese 3×3 Walking Method, also known as Interval Walking Training (IWT). Developed by Dr. Hiroshi Nose and Professor Shizue Masuki at Shinshu University, this simple routine—three minutes brisk, three minutes easy, repeated five times—has been proven to: ✅ Boost cardiovascular health and “cardiac flexibility” ✅ Increase leg muscle strength by 13–17% in only 5 months ✅ Help reduce dangerous visceral fat and improve weight management ✅ Deliver sustainable, enjoyable workouts people actually stick with You’ll hear inspiring testimonials from real walkers—including seniors in their 60s, 70s, and even 80s—who have regained energy, mobility, and confidence through interval walking. Frank also shares his personal story of using the 3×3 method during prostate cancer treatment to help maintain muscle strength while on ADT (Androgen Deprivation Therapy). 🎧 Whether you’re brand new to walking or a seasoned fitness enthusiast, this episode will show you why the 3×3 Walking Method is changing lives—and how you can get started today. 👉 FREE GIFT: Get the first chapters of Frank’s Walking Works Blueprint book + a bonus walking music track at: https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway 📌 Episode Highlights: The origins of interval walking and its roots in training history (Fartlek, Tabata, HIIT) Why “cardiac flexibility” is the secret to heart health How interval walking protects strength and independence as we age The “afterburn effect” and metabolic flexibility for weight loss Real-life testimonials, including Frank’s own health journey Step-by-step guide to starting your first 3×3 walk If you’re ready for a workout that’s simple, proven, and life-changing—this is your episode. 🔔 Don’t forget to like, follow, and share the show with a friend who wants to take the first step toward better health. Mentioned in this episode: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection https://www.walkingforhealthandfitness.com/podcast/ep24-walking-saved-my-life Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description. https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program   #WalkingForHealth #FitnessPodcast #IntervalWalking #3x3Walking #WalkingWorkout #HealthyLifestyle #WalkingForFitness #WeightLossWalking #HeartHealth #Longevity #japanesewalkingmethod

Discover why 7,000 steps a day could be your new gold standard for health and longevity. In this episode of the Walking for Health and Fitness Podcast, Frank Ring unpacks a groundbreaking study published in The Lancet Public Health that analyzed 57 studies across 10 countries—and found that walking 7,000 steps a day can: Cut your risk of early death by 47% Reduce dementia risk by 38% Boost mood and lower the risk of depression, heart disease, and type 2 diabetes You’ll learn: ✅ How to overcome common walking barriers like perfectionism, lack of time, and “short walks don’t count” thinking ✅ Why 3×20-minute walks can be just as powerful as one 60-minute walk ✅ The leg circulation and endurance benefits of longer walks ✅ Why even 2,000–4,000 steps a day still improves your health ✅ How to make 7,000 steps a realistic, sustainable habit 🎁 Plus—get Frank’s FREE Walking Works Blueprint & Music Track Giveaway to maximize your walking time and keep your steps consistent and enjoyable. 👉 www.walkingforhealthandfitness.com/walkingworksbookgiveaway Perfect for: Anyone wanting to improve heart health, brain function, mood, and fitness—without the pressure of hitting 10,000 steps every day. Episode 26: Boost Your Mood: https://www.podbean.com/eas/pb-xgbr9-1920df9 Episode 25: Breaking Through Roadblocks: https://www.podbean.com/eas/pb-ast3n-19146c2 Episode 24: Walking Saved My Life (Prostate Cancer): https://www.podbean.com/eas/pb-6eqhm-18ffc00 Episode 23: Neat (Non-Exercise Activity Thermogenesis): https://www.podbean.com/eas/pb-cf39q-18e01db Walking for Health and Fitness Website: https://www.walkingforhealthandfitness.com   #WalkingBenefits #7000Steps #WalkingForHealth #WalkingPodcast #FitnessMotivation #DailySteps #LongevityTips #WalkingWorks #FrankRing #WalkingGoals #WalkingFitness

Boost your mood and stay consistent with your fitness goals—by working with your brain instead of against it. In Episode 26 of the Walking for Health and Fitness Podcast, host Frank Ring sits down with Dr. Loretta Breuning, bestselling author of Habits of a Happy Brain and founder of the Inner Mammal Institute. Together, they explore how your brain’s happy chemicals—dopamine, serotonin, oxytocin, and endorphins—are triggered by simple, daily actions like walking, social connection, novelty, and small wins. This conversation breaks down why we quit good habits (even when we feel better doing them) and gives you brain-based tools to make your walking habit stick for life. In this eye-opening episode, I sit down with Dr. Loretta Breuning, author of Habits of a Happy Brain and founder of the Inner Mammal Institute, to explore the real reason we fall off track—and how to retrain your brain to feel good about sticking with healthy habits like walking. Episode 26 – Walking for Health and Fitness Podcast Hosted by Frank Ring You’ll learn: ✅ How dopamine, serotonin, oxytocin & endorphins shape your daily behavior ✅ Why motivation dips (and how to overcome it) ✅ How walking can naturally trigger your brain’s “happy chemicals” ✅ What to do when you're stuck in a stress or procrastination loop Whether you’re building a new walking habit or trying to get back on track—this episode gives you the brain-based tools to make it stick. 👣 Don’t miss this deep dive into the chemistry of consistency. Your next step might be your next breakthrough. --- 🎁 Learn more about Frank's latest book: Get the Walking Works Blueprint Preview + Free Music Track 👉 https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway Start your week off with a WIN! Walking Inspiration Newsletter: https://www.walkingforhealthandfitness.com/newsletter --- By Dr. Loretta Breuning: 📘 Habits of a Happy Brain By Dr. Loretta Breuning: https://amzn.to/3H6Yr20 🎁 Get a Free 5-Day Training Course:  👉 https://innermammalinstitute.org/happy-chemical-jumpstart/ 📘 Learn more from Dr. Breuning at InnerMammalInstitute.org --- 🎧 Listen, subscribe, and walk with us at: https://www.walkingforhealthandfitness.com Related Videos: Episode 21: How to Start a Walking Habit that Sticks https://youtu.be/7dvWj6jTTwo Podcast 22: Step Your Way to Serenity: How Walking Transforms Health & Reduces Anxiety: https://youtu.be/4XH3WqTnJI4 Podcast 23: NEAT Reveals the Secret to Burning Fat Without Exercise https://youtu.be/QuubKDkY8Hg Podcast 24: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection: https://youtu.be/B-df9cy7a5Y Podcast 25: WALKING Consistency Hacks for Messy Life Moments | Walking for Health and Fitness: https://youtu.be/P0s0ylDzheU   #WalkingForHealth #LorettaBreuning #HabitsOfAHappyBrain #PodcastEpisode26 #BrainChemistry #WalkingPodcast #FitnessMotivation #InnerMammalInstitute #Dopamine #FrankRing

Struggling to stay consistent with your walking routine? You're not alone—and this episode of the Walking for Health and Fitness Podcast delivers real-world strategies to overcome the most common fitness roadblocks. Whether you're short on time, low on energy, or battling a motivation slump, you’ll learn how to build a sustainable walking habit that works—no matter what life throws at you. If you've ever asked, “How do I stay on track with my exercise goals when everything feels out of control?”—this episode is your answer. Do me a favor and drop a comment in and tell me Which one of the three do you struggle with most? Time, Energy, or Motivation? Inside this episode, host Frank Ring shares: ✅ The top 3 reasons people stop walking—and how to conquer them ✅ “The Power of Small Wins” and how it creates unstoppable momentum ✅ A personal story of walking through total exhaustion ✅ The brain chemistry behind walking: 5 neurotransmitters that reset your mood and focus ✅ Why tracking your walks creates lasting motivation (backed by research) ✅ A brand-new weekly segment: The Step Forward Challenge—a one-mile reset walk to reconnect with your purpose ✅ A life-saving PSA for prostate cancer awareness and the simple blood test that changed Frank’s life Whether you’re just starting your fitness journey or coming back after a break, this episode is your playbook for building consistency, focus, and resilience—one walk at a time. 🔗 JOIN THE WALKING WORKS PROGRAM: https://www.walkingforhealthandfitness.com/walking-works-program 📰 SUBSCRIBE TO THE WIN NEWSLETTER (Walking Inspiration Now): Get weekly tips, walking prompts, and motivation delivered to your inbox! https://www.walkingforhealthandfitness.com/newsletter If the Weekly Walking Challenge: Your One-Mile Reset moved you, share your reflection with me. I’d love to hear how your One-Mile Reset Walk went. Mentioned in this Episode: EP. 24: Walking Save My Life: https://youtu.be/B-df9cy7a5Y My Virtual Walk Around the United States: https://www.walkingforhealthandfitness.com/blog/my-virtual-walk-around-the-united-states Walking for Health and Fitness Podcast Playlist: https://www.youtube.com/playlist?list=PLi1Enc8_ZhbppEMBhUP6w-j2dT2wbk6X_ Books by Frank S. Ring 1: Walking for Health and Fitness - The Easiest Way to Get in Shape and Stay in Shape: https://amzn.to/334f3gK 2: Fitness Walking and Bodyweight Exercises: https://amzn.to/2s97FnX 3: Walking Inspiration: A 12-Month Plan to Inspire Your Health and Fitness https://amzn.to/2U4VWSi 4: Walking Logbook Journal: https://amzn.to/3FH1sCx 5: Walking Works Blueprint: A 14-Day Quick Start Plan to Build a Walking Habit, Reduce Anxiety, and Jumpstart Weight Loss: https://amzn.to/43gxyQj   Walking and Fitness Programs: Walking for Health and Fitness Complete Walking Program: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program From Why to Walking: https://www.walkingforhealthandfitness.com/from-why-to-walking Walking Works Habit Builder: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program Fitness Walking Exercise Program: https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program Stretching for Health and Fitness: https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program #WalkingForHealth, #WalkingRoutine, #StayConsistent, #FitnessMotivation, #WalkingChallenge, #HealthyHabits, #WalkingPodcast

In this powerful and deeply personal episode, I share the full story of how walking—and early PSA testing—helped save my life. You'll hear how my PSA numbers slowly rose over the years, how I rationalized them away, and how one timely MRI led to a cancer diagnosis that changed everything. I open up about hormone therapy (ADT), my upcoming radiation treatment, and the emotional, physical, and spiritual impact of facing prostate cancer head-on. Tune in, and please share this with someone who needs to hear it. 👉 Learn more at www.walkingforhealthandfitness.com/walkingworksprogram 👉 Learn more at: Prostate Cancer Research Institute: https://pcri.org I also share: Why I started tracking PSA levels in the early 2000s What I’ve learned about the prostate and why cancer often shows up there How lifestyle after diagnosis affects survival Why I’m lifting heavy and walking with purpose The truth about ADT side effects (including weight, fatigue, and libido) What men over 40—and the people who love them—must do today Whether you're a man navigating midlife, a caregiver, or someone who simply wants to take better care of your health, this episode is a call to action wrapped in real life experience. PSA testing may have saved my life. Walking helped me reclaim it. 👉 Subscribe: Walking Inspiration Newsletter (WIN): https://www.walkingforhealthandfitness.com/newsletter Learn practical tips, motivation, and mindset strategies to support your walking and wellness journey. #ProstateCancerAwareness #ProstateCancerSurvivor #MensHealthMatters #EarlyDetectionSavesLives #PSATest #GleasonScore #CancerSurvivorStory #WalkingSavedMyLife #ADTtherapy #RadiationTherapy  

Want to burn more fat without spending hours at the gym? In this episode, host Frank S. Ring breaks down the science of NEAT—Non-Exercise Activity Thermogenesis—and how everyday movements like walking, cleaning, fidgeting, and standing can help you lose weight, manage blood sugar, and increase your metabolism. Walking Works Program: A 14-day Quick Start plan to build a walking habit, reduce anxiety, and jumpstart weight loss: https://www.walkingforhealthandfitness.com/walking-works-program You’ll learn: What NEAT is and how it boosts fat loss Why walking + NEAT is the ultimate weight-loss combo Easy ways to build more movement into your day How to use the Walking Logbook Journal to track NEAT Why short walk breaks may be more effective than long workouts Whether you're working from home, managing joint pain, or feel overwhelmed by traditional fitness plans, NEAT is your secret weapon to stay active, burn calories, and improve your health—all without structured workouts. Mentioned in this episode: Walking for Health and Fitness Book: https://www.walkingforhealthandfitness.com/the-ebook Walking Logbook Journal: https://amzn.to/3FH1sCx WALKING Really Works When Diets Fail: https://youtu.be/OJllm9yLggU Next Episode Preview: Don’t miss Episode 24, where we dive into walking, exercise, and prostate cancer—and explore how low-impact movement can protect and restore men’s health. Walking for Health and Fitness Podcast with Frank S. Ring

In this episode of the Walking for Health and Fitness Podcast, we explore why walking is the most effective and sustainable way to improve your health and well-being.  You'll learn the powerful connection between walking for fitness and mental health benefits of walk, and how even short walks can sharpen focus, boost mood, and reduce anxiety through natural brain chemistry.  We dive into the science behind key neurotransmitters like serotonin, dopamine, and GABA, and explain how long walks help your legs develop more blood vessels, improving circulation and endurance.  If you're looking for a low-impact, high-return way to feel better, this episode covers the proven benefits of walking daily—and why it's the ultimate tool for physical and emotional transformation. This episode is sponsored by my newest book, Walking Works Blueprint—a 14-day quick start plan to help you reduce stress, build a walking habit, and get results. Available now on Amazon.  Start your journey today—one step at a time. Learn more about Walking Works Blueprint: A 14-Day Quick Start Plan to Build a Walking Habit, Reduce Anxiety, and Jumpstart Weight Loss https://amzn.to/43gxyQj   🎁 Free Resource: Get your free guide: "The Power of Starting: One Simple Step That Changes Everything" https://www.walkingforhealthandfitness.com/thepowerofstarting ---- If you’ve struggled to stay consistent with your fitness, this episode will show you how to finally create a walking habit that sticks—and transforms your health for years to come. 👉 Subscribe to Walking for Health and Fitness for practical tips, motivation, and mindset strategies to support your walking and wellness journey. Walking Inspiration Newsletter: https://www.walkingforhealthandfitness.com/newsletter Walking for Health and Fitness: https://www.walkingforhealthandfitness.com/ ----- Follow Walking for Health and Fitness on social media! YouTube: https://www.youtube.com/@WalkingforHealthandFitness Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram Instagram: https://www.instagram.com/walkingforhealthandfitness/ X (Twitter): https://twitter.com/WalkingManFrank LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/ Spotify: https://open.spotify.com/show/1HgAUyuF0Ux0EeiJ7wrXyS Apple Podcast: https://podcasts.apple.com/us/podcast/walking-for-health-and-fitness/id1689142698 Amazon Music: https://music.amazon.com/podcasts/e427e810-ece5-42e8-8dc2-f9e0d635ac38 iHeart Radio: https://iheart.com/podcast/115710598  

The hardest part of any fitness journey? Taking the first step. In this episode of the Walking for Health and Fitness podcast, we explore why starting small is the secret to building a walking habit that lasts for life. Discover how just 10 minutes of walking can change your body, boost your mood, and spark a powerful mindset shift. We’ll break down how walking triggers feel-good chemicals like serotonin and dopamine, reduces stress, and sets you up for consistent success—without burnout or overwhelm. 👉 In this episode, you’ll learn: Why your first step matters more than intensity or motivation What happens inside your body during a 10-minute walk How walking improves mental health and brain function Simple ways to start walking today—and keep going tomorrow Why consistency beats intensity for lasting fitness success Learn more about Walking Works Blueprint:  https://www.walkingforhealthandfitness.com/walkingworksblueprint 🎁 Free Resource: Get your free guide: "The Power of Starting: One Simple Step That Changes Everything" https://www.walkingforhealthandfitness.com/thepowerofstarting If you’ve struggled to stay consistent with your fitness, this episode will show you how to finally create a walking habit that sticks—and transforms your health for years to come. 👉 Subscribe to Walking for Health and Fitness for practical tips, motivation, and mindset strategies to support your walking and wellness journey. Walking Inspiration Newsletter: https://www.walkingforhealthandfitness.com/newsletter My Virtual Run/Walk Around the United States: https://www.walkingforhealthandfitness.com/blog/my-virtual-walk-around-the-united-states   Follow Walking for Health and Fitness on social media! YouTube: https://www.youtube.com/@WalkingforHealthandFitness Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram Instagram: https://www.instagram.com/walkingforhealthandfitness/ X (Twitter): https://twitter.com/WalkingManFrank LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/   Spotify: https://open.spotify.com/show/1HgAUyuF0Ux0EeiJ7wrXyS Apple Podcast: https://podcasts.apple.com/us/podcast/walking-for-health-and-fitness/id1689142698 Amazon Music: https://music.amazon.com/podcasts/e427e810-ece5-42e8-8dc2-f9e0d635ac38 iHeart Radio: https://iheart.com/podcast/115710598   #startwalking #walkinghabit #walkingforfitness #habitbuilding #walkingforhealth #fitnessmotivation #walkingpodcast #wellnessjourney #mentalhealth #consistencyoverintensity

I discuss walking and its positive effect on blood circulation in the legs.  Part 1: Walking’s positive impact on circulation Part 2: Increased Blood Flow and the Effects on the Veins Part 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-Free Stretching 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-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: 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 Newsletter https://dianelang.org Books by Diane Lang Mindfully 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-Free Stretching 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-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Frank Ring Amazon Author Page Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program    

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/40flgpm Your Healthy Cancer Comeback: Sick to Strong: https://amzn.to/3FvVtjc Healthy 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-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: 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 Fitness JOIN:  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 Program  Get the first 3 Weeks of Walking Insights Walking Logbook Journal:  Weekly Insights 1, 2, & 3 Walking 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 Switch Juice Plus+ Try Blinkist Risk-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal Walking Works Blueprint  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My 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 & More Walking for Health and Fitness Complete Walking Program Discount 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 - YouTube Ticker Talks Video/Audio Podcast   Channel Trailer https://www.youtube.com/watch?v=8jy5WoL_bt4   Website:  https://tickertalks.ca Channel - https://youtube.com/@bignorthernbear Facebook - https://facebook.com/thebignorthernbear Twitter - https://twitter.com/bignorthernbear   Find my podcast on iTunes, Spotify, and other places Cardiac Conversations with Big Northern Bear Podcast      Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My 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, & 3 Walking for Health and Fitness Website Products of the Week: Try Blinkist Risk-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: 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, & 3 Walking for Health and Fitness Chapter Giveaway & Free Audiobook offer Walking for Health and Fitness Website Products of the Week: Try Blinkist Risk-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: 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 Walking 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 Program  Get the first 3 Weeks of Walking Insights Walking Logbook Journal:  Weekly Insights 1, 2, & 3 Walking 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 Switch Juice Plus+ Try Blinkist Risk-Free  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My virtual Run/Walk Around the United States Free 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!    

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 needs Lesson 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 Up This Week’s Insight: Kindness     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 Program    Scroll 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, & 3 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 Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My virtual Run/Walk Around the United States   Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!    

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 routine How to start a self-care routine Fitness Tip of the Week This Week’s Insight: Staying Motivated Using a Logbook and Journal 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 Program    Scroll 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, & 3 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 Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My virtual Run/Walk Around the United States   Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!  

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 Program    Please 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, & 3   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 Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring My virtual Run/Walk Around the United States   Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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 Program    Scroll 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, & 3 Walking Inspiration: January Chapter Products of the Week: Fitness Walking Exercise Program. The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program   Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring Discover 10 Inspiring Techniques for Daily Walking Walking 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 States Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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 Club Set 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, & 3 Walking Inspiration: January Chapter Try Frank's Complete Walking Program Risk-Free  Walking for Health and Fitness Complete Program  Products of the Week: Fitness Walking Exercise Program. The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Facebook: Your First Walking Club (Group) Walking for Health and Fitness Program   Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring Discover 10 Inspiring Techniques for Daily Walking Walking 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 States Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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, & 3 Free Download Quote of the Week  Accountability breeds response-ability. Stephen Covey Try Frank's Complete Walking Program Risk-Free  Walking for Health and Fitness Complete Program  Products of the Week: Fitness Walking Exercise Program. The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Links to Frank's Walking Videos:  Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring Discover 10 Inspiring Techniques for Daily Walking Walking 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 States Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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 Goals Why We Fear Setting Goals How 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 Motivated  Website: 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, & 3 Free 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 Quote  My Virtual Run/Walk Around the United States My Virtual Run/Walk Around the United States   Try Frank's Complete Walking Program Risk-Free <a great cta> Walking for Health and Fitness Complete Program Products of the Week: Fitness Walking Exercise Program The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Links to Frank's Walking Videos: Walking for Health and Fitness YouTube Channel Walking for Health and Fitness Interview with Frank S. Ring Discover 10 Inspiring Techniques for Daily Walking Walking Safely on the Road – Walk Facing Traffic https://youtu.be/qkpIT2gpQRY 11 Benefits of Push ups for your body https://youtu.be/1Yim57d45Q4 Walking for Health Getting in the Zone in 5 Easy Steps https://youtu.be/A1kHgRCXvvM   Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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 HEALTH Free Downloads from this Episode:  Walking for Health and Fitness: Download Chapters 1 & 2. Walking Inspiration Newsletter Get Out the Door Checklist   Get the first 3 Weeks of Walking Insights Walking Logbook Journal:  Weekly Insights 1, 2, & 3 Up 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 Emerson Products of the Week: 32-MINUTES TO GREATER FITNESS AND HEALTH The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+ Try Frank's Complete Walking Program Risk-Free Walking for Health and Fitness Complete Program  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal  Links to Frank's Walking Videos: 10 Quick Steps to Take Before Your Next Walk Walking for Health and Fitness Interview with Frank S. Ring Walking Safety on the Road 11 Benefits of Push ups for Your Body Walking for Health Getting in the Zone in 5 Easy Steps Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Virtual Walk Around the United States Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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 walk Developing good fitness routine habits Develop a clear mindset for creativity and problem-solving Enjoying the walking lifestyle   Continue 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 day Ideas to get in more walking time: How-to Determine Intensity – I’ll discuss the talk test 13 Benefits of Walking Every Day My weekly insight from my Walking Logbook Journal: The Importance of Self-Care   More Walking Information Links from this Episode: Website: Walking for Health and Fitness Free Downloads from this Episode: Walking Inspiration January Chapter Giveaway Walking Inspiration Newsletter Get Out the Door Checklist   Get the first 3 Weeks of Walking Insights Walking Logbook Journal:  Weekly Insights 1, 2, & 3   Free Download Quote of the Week Thomas Jefferson Quote Products of the Week: The Power of Plant-Based Nutrition: 10 Reasons to Make the Switch Juice Plus+   Try Frank's Complete Walking Program Risk-Free Walking for Health and Fitness Complete Program    Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal   Links to Frank's Walking Videos: Importance of Wearing Good Socks When Walking 21 Benefits of Walking for Health and Fitness 11 Reasons to Love Walking Walking Logbook Journal Author Interview Walking for Health and Fitness Website: The Power of Plant-Based Nutrition My Virtual Run Around the United States Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk Walking Logbook Journal Author Interview Social Media Links for Walking for Health and Fitness: Facebook   Your First Walking Group Instagram Twitter Pinterest LinkedIn Thanks for listening & walk on!

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, and 10 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 & 2 Walking Inspiration Newsletter Get Out the Door Checklist STEPS Acronym Image Get the first 3 Weeks of Walking Insights Walking Logbook Journal:  Weekly Insights 1, 2, & 3 Products of the Week: Care-Remote Socks YUOTO Waist Pack with Water Bottle Holder  Learn My Core-Four Health and Fitness Principles: Walking for Health and Fitness Complete Program Links to Frank's Walking Videos: Importance of Wearing Good Socks When Walking 21 Benefits of Walking for Health and Fitness 11 Reasons to Love Walking 22 Walking Safety Tips to Keep You Alive Walking for Health and Fitness Website: The Power of Plant-Based Nutrition Walking Inspiration Newsletter Issue 17 Spring 2023 To Lose Weight, One Must Fall Out of Love with Food - An Essay 10 Quick Steps to Take Before Your Next Walk 22 Walking Safety Tips to Walk Safely on the Road  Books by Frank S. Ring Walking for Health and Fitness Fitness Walking and Bodyweight Exercises Walking Inspiration Walking Logbook Journal   Social Media Links for Walking for Health and Fitness: Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram Your First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclub Instagram: https://www.instagram.com/walkingforhealthandfitness/ Twitter: https://twitter.com/WalkingManFrank Pinterest: https://www.pinterest.com/walkingforhealthandfitness/ LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/ Thanks for listening; walk on!  

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 Traffic Be Seen Crossing Safely at Intersections is Your Responsibility Walk Single File on the Road When You are with a Partner Be “Boring” Walk Defensively Always carry Identification and Important Medical Information Don’t Walk Alone at Night Keep in Contact Be Alert Don’t Wear Lots of Jewelry or Carry Much Cash Beware of Strangers Protection Devices Keep Your Earbud Volume Down Avoid Distracted Walking If You Walk Your Dog Keep the Leash Short Be Aware of Sun Glare! Watch and Listen for Runners Watch and Listen for Bicyclists Know Your Walking Limits Program 911 into Your Cellphone Weather Considerations for Walking Summary: 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, & 3 Walking Inspiration Newsletter Get Out the Door Checklist Products of the Week: TCCFCCT Reflective Vest GOANDO Headlamp Rechargeable Learn My Core-Four Health and Fitness Principles:Walking for Health and Fitness Complete Program National Weather Service links to heat index and wind chill: https://www.wpc.ncep.noaa.gov/html/heatindex.shtml https://www.weather.gov/epz/wxcalc_windchill Links 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 Layers Other Links Mentioned in the Episode: My Virtual Walk Around the United States Mapitpedometer.com Google Earth Map My Walk - Website   Social Media Links for Walking for Health and Fitness: Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram Your First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclub Instagram: https://www.instagram.com/walkingforhealthandfitness/ Twitter: https://twitter.com/WalkingManFrank Pinterest: 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!

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 Topic 10 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 Walk What essentials should you carry when you walk? Safety equipment: water, reflective vest, headlamp or flashlight Mindset Benefits of Walking Know your walking routes Add a motivational element to your walking routine. The My Mid-walking turnaround. Other Considerations in preparing to get out the door   More Walking Information Links from this Episode: Free Book Chapters: Walking for Health and Fitness Walking for Health and Fitness Chapters 1 & 2 Walking Inspiration Get Out the Door Checklist Walking Insight of the Week from Walking Logbook Journal: How to Start a Walking Exercise Program Product of the Week: YUOTO Waist Pack with Water Bottle Holder  Learn More: Walking for Health and Fitness Complete Program National Weather Service links to heat index and wind chill: https://www.wpc.ncep.noaa.gov/html/heatindex.shtml https://www.weather.gov/epz/wxcalc_windchill Links 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 Layers Other Links Mentioned in the Episode: My Virtual Walk Around the United States Mapitpedometer.com Google Earth Map My Walk - Website   Social Media Links for Walking for Health and Fitness: Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram Your First Walking Group: https://www.facebook.com/groups/yourfirstwalkingclub Instagram: https://www.instagram.com/walkingforhealthandfitness/ Twitter: https://twitter.com/WalkingManFrank Pinterest: 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:    

Your walking time is a great time to get deep into your thoughts and discover things about yourself you might not have considered before. Walking is great for problem-solving, being creative, and slowing yourself down in this hectic world. Make your walking time special by being prepared and knowing what you want to get out of each walk. Visit Walking for Health and Fitness and Download my Get Out the Door Checklist and Walking Inspiration Newsletter. Hello, I’m Frank Ring the author of Walking for Health and Fitness, the easiest way to get in shape and stay in shape. I discovered the healing power of walking after a severe back injury put me out of work for four months and literally left me on my back trying to relieve the pain and heal. Through my books, website, YouTube videos, walking programs, and now this podcast, it’s my mission to help others achieve a healthy, balanced lifestyle one step at a time through walking. Join me each episode as I discuss the physical and emotional benefits of walking, along with information about fitness, mindset, nutrition, wellness and more. Join me each week as I encourage you to walk on!