Celebrate National Walking Day with Walker Tracker

Walking in the Park

Grab a four-legged friend, and go for a walk to celebrate.

What is National Walking Day?

National Walking Day falls on the first Wednesday of April each year. It was created in 2007 by the American Heart Association (AHA) as part of their efforts to encourage people to live healthier, more active lives. This year, the AHA has designated April “Move More Month” and is kicking it off on–you guessed it–National Walking Day! The goal is to get individuals to commit to at least 30 minutes of walking today and to increase physical activity all month long.


How can you celebrate?

It’s easy, just make sure you get in a 30-minute walk today and find ways to be more active throughout the month of April! Here are some great ideas to get you up and moving:

  • Skip the car and opt to walk, bike, or take public transit to work.
  • Make your meeting a walking meeting and bring your coworkers along for the walk.
  • Turn two 15-minute breaks at work into walking breaks will get you to that 30-minute goal. Or walk on your lunch break!
  • Skip the TV and take the family for an after-dinner walk.
  • Give your dog the extra exercise he craves and take him for a bonus 30-minute walk.
  • Getting your friends together for a walk is a great way to be active and catch up!
  • Take a group fitness class.
  • The weather is getting nice, so head outdoors and take a hike.
  • Indulge your competitive spirit and challenge your friends, family, or coworkers to a step or activity challenge!

Group Walk Outside

How is Walker Tracker celebrating?

As walking enthusiasts, we are excited to celebrate National Walking Day and want YOU to join us! Today our staff will be making a point to get up and get moving, with everyone pledging to get in a 30-minute walk. We will be sharing pictures on our Instagram and Facebook pages using the hashtags #WalkerTracker #ThisIsHowIWalk #WeBeWalkin. Share a picture of you w     alking today with the hashtags #WalkerTracker #ThisIsHowIWalk to be entered in to win some sweet Walker Tracker swag!

Walker Tracker will be celebrating all month long with specials for new programs that sign up in April. Click here for more details.

Happy Walking!

Walk and Talk: Meet Bob – Living Proof Walking Is Great Exercise

I’d like to introduce you to Bob. Bob is technically 85 but insists he feels 35. Bob is inspiring and determined. Bob has walked every day since he started with Walker Tracker back on June 12, 2006. Throughout the past 11 ½ years, he has averaged just shy of 8,000 steps a day (7,728 to be exact)! Bob is a big fan of Walker Tracker and we are big fans of him! Recently, I got the chance to meet Bob in person and go on a walk with him through his hometown’s huge flea market that happens every month in Canton, TX.

As we walked and weaved through the stands and vendors I learned that Bob hasn’t always been so healthy and active. In fact, he says he weighs less at 85 than he did in the 6th grade. Despite working in the steel industry and military he remained a big guy for the majority of his life. His blood pressure was 204/105 at one point and he wasn’t feeling like his best self. It wasn’t until one of his highly active stepsons was nearly killed in a cycling accident in 2004 that he had the epiphany that he needed to get moving. He said to himself, “Where will I be in five years if I keep eating and drinking the way I am? I’ll be dead. I said one of my sayings, ‘you can’t do everything but you can do something!’ and I asked myself, what can I do? Well, I can walk!”. Bob hopped online (yes, he is by far the most technically savvy 80 something year old I have ever met) and searched for websites where you can track steps and that’s where Walker Tracker came in.

He happened upon Walker Tracker in its infancy and has praised the site and even promoted it on his own blog – beefitbob.com (did I mention he’s super technically savvy?!).

You can't do everything but you can do something. What can I do? I can walk!Since he began his journey he’s lost over 100 pounds and his blood pressure is down in the 90’s/50’s. He started doing 5K’s, 10K’s and even went to the state capital and had his hometown of Canton, TX declared the ”Walking Capital of Texas”. He’s become a motivational speaker and advocate for health and wellness in his area. He walks the walk and talks the talk. In fact, he even walked to the market to meet up with me! The biggest take away from our time together was “start small”. You may not be able to do everything but you can do something. So figure out what that something is. Is it drinking more water and less soda? Is it replacing chips with an apple for a snack? Is it registering an account at community.walkertracker.com so you can track your steps just like Bob? Start small and once you’ve made that action a habit, figure out your next something.

Try to dampen that ever-impulsive need for instant gratification as much as you can. So often if we do not see instant results we abandon what we were doing. Much of the things that are “worth it” take time and hard work. As Bob might say, the path to health and wellness is a marathon. You’ve got to be in it for the long haul and it takes training and discipline but once you’re there in the thick of it, and you find your cadence and what works for you it gets easier and enjoyable. It’s never too late to start! Take it from a guy who started in his 70’s and is still going strong almost 12 years later! Thanks for walking with us Bob and sharing your story!

Make sure to visit Bob’s website beefitbob.com to find out what WAFOWASL means and join Walker Tracker at community.walkertracker.com to join Bob and many others in a fun place where your success can be celebrated and quantified!

Warm Up This Winter

I can’t say I’m a big fan of cold weather, but I accept it without much complaint. What choice do I have? While I wait for the milder temperatures of spring, I layer up and try to keep my same routines. Besides, there always good that can come with winter. For some, it might be the snow or beautiful scenery. For others, maybe it’s holiday traditions. For me, it’s an excuse to wear cute scarfs, hats, and gloves to brave the frigid climate.

In addition to the proper attire, I need motivation to stay active during the winter time. I like to invite others to activities, like bike rides and walks. Tracking activity with my Fitbit also helps me to remember to move more.

What can motivate you this winter season? Is there a race or sporting event coming up in spring you want to train for? How about rewarding yourself with a trip to the sauna when you complete 12 workouts or other activity-related goal?

Here are some tips to help you stay moving towards your fitness goals during the winter season. You’ll warm yourself up before you know it!

 

Safety First

With the shorter days, it is important to stay visible if you choose to be out in the late afternoon or at night. Always be aware of your surroundings and never assume everyone can see you. It will be easier to see and be seen if you use a flashlight and wear bright, reflective clothing or a headlamp. If you bike, remember to use both a headlight and taillight, as well as reflective stickers on the sides of your bike.


Embrace the Weather

As long as you have the proper equipment, such as insulating layers and water-proof shoes, you can still enjoy the great outdoors. If you live near hills or mountains, take advantage of the weather and enjoy skiing, snowboarding, or snowshoeing. If you are not near snow, try venturing out to hiking trails or parks. Don’t forget to be careful on slippery surfaces by wearing footwear with good traction.

 

Try Out New Moves

If you prefer to stay active inside, there are plenty of options. If you are a member of a fitness club, you can enjoy the workout equipment and classes offered. Why not try a new gym class, like hot yoga or martial arts class? Look to see if there are indoor tennis, basketball, soccer, rock climbing, or other sports facilities in your area.

 

Stay Home

There are also plenty of at-home workouts online or even create your own, no equipment required. Some squats, jumping jacks, and push-ups will get you breaking a sweat in no time. You can even perform exercises while watching TV or listening to a podcast or audiobook. Try to hit different muscle groups in the upper body, lower body, and core. You could also choose to invest in workout equipment, such as free weights or a cardio machine. Remember to stretch!

 

Have fun and stay warm this winter!

Walker Tracker’s Favorite Podcasts

10 Podcasts Walker Tracker is Addicted To

At Walker Tracker we’re all about motivation to stay active and live a healthy lifestyle. When it comes to working out sometimes that involves listening to music to get just the push you need to get up and get moving. But for me, music isn’t always my best motivation. I often find I’m listening to my favorite podcasts during my workout or when I’m sitting at home. I knew I couldn’t be the only one with a minor podcast addiction, so I asked around the Walker Tracker office and received an overwhelming response of podcast suggestions that I’d like to share with you.

Below is Walker Tracker’s 10 favorite podcasts that we can’t get enough of.  Check out our list and let us know what other podcasts we should add to the list.

 

The Curiosity Podcast
Each week, The Curiosity Podcast interviews experts on a variety of compelling topics. Curiosity has something for everyone. You can find stories about Science and Technology, Amazing Places, Food and Culture, and Mind and Body. That’s just the beginning. Curiosity is the podcast to listen to when you want to learn something new every day.

Lore
Not for the faint of heart, Lore is a critically acclaimed podcast that focuses on real-life scary stories. If you love sitting around a campfire and listening to hair-raising tales then this podcast is for you. Each episode explores the darker side of historical events, places, and people.

The Moth
The Moth broadcasts storytelling from live events they’ve held around the globe. This podcast is famous for its authentic stories of the human experience. Each show has a unique theme and different storytellers who share their personal experiences. One story may bring you to tears while the next can keep you laughing. You’ll never what to expect with The Moth.

Philosophy Talk
“Question Everything” is the best phrase to describe Philosophy Talk. This weekly podcast led by several Professors from Stanford University encourage their listeners to join them in examining a broad range of subjects. Their goal is to challenge their listeners to not only recognize their own beliefs and assumptions but also view issues from a new perspective.

Radiolab
Radiolab investigates a variety of topics on science and philosophy while presenting them in a unique and fun storytelling style. Episodes are broken into a combination of stories, musical cues, and interviews. The interviews are with experts in the field or with people that have an interesting story about the show’s topic.

Song Exploder
If you love music and are looking to learn more about your favorite bands and how they are inspired then give Song Exploder a try. This podcast asks musicians to deconstruct their songs and share their influences and their creative process. Song Exploder has talked with an extensive list of artists from Björk to Metallica. They have over 100 guests bands for you to choose from.

Ted Radio Hour
Ted Talks are famous for their inspiring speakers and subjects. This tradition continues with the Ted Radio Hour. An engrossing podcast that touches on a diverse mix of topics, ideas, and perspectives. Its thought-provoking content will give you something to contemplate throughout your day.

This American Life
This award-winning podcast has been going strong since 1995. Each week This American Life shares stories that follow a specific theme. Well known for its engaging storytelling the show isn’t afraid to experiment by creating unique episodes such as taping a show for 24 hours in all night restaurant or putting a band together from classified ads. With over 600 episodes you’ll find something that piques your interest or check out the host, Ira Glass’ recommended list of episodes:  “New to This American Life”.

The Tim Ferriss Show
You may know Tim Ferriss as a “self-experimenter” and best selling author of “The 4-Hour Work Week”. You can now follow him via his podcast The Tim Ferriss Show. In his show, he interviews notable professionals in a variety of fields and breaks down the steps they took to reach their success to help listeners find tools and strategies that may work for them.

Wait Wait… Don’t Tell Me
NPR’s Wait Wait… Don’t Tell Me is a quiz show which may cause you to laugh out loud. Each week call-in contestants and the show’s guests, which are experts in the news and entertainment industry, are asked to determine which provided news stories are true and which are made up. You may be surprised by which stories are actually true.

 

These are just a few of the many podcasts that we at Walker Tracker are listening to.  Do you have a podcast you listen to regularly? Share your favorites with us.

Walking to Your Next Big Idea

Walking to Your Next Big IDeaIt’s no secret that walking can help to boost your creativity in a big way! Charles Dickens, Aristotle, John Muir, and Beethoven are among just a few of the many famous minds who attribute regular walking to their genius.

A study done at Stanford University found that walking, regardless of where, can boost creativity by up to 60%. The study also found that creativity levels remained elevated even after the walk had ended. The same results applied whether participants were getting their steps inside or outside—so rain or shine there are no excuses!

 Does this mean walking meetings are a good thing?

They can be! Steve Jobs (Apple), Mark Zuckerberg (Facebook), and Jack Dorsey (Twitter) have all been known to hold meetings on foot. Walking meetings can be a great way to brainstorm creative ideas, as well as solve problems. Fredrick Nietzsche famously said, “all great thoughts are conceived by walking.” In addition to a boost in creativity, the increase in energy one gets from taking a brisk walk helps those who spend the majorly of their workday at a desk maintain higher levels of productivity (not to mention the health benefits).Barbara Oakley,

Barbara Oakley, engineering professor at Oakland University, said, “walking allows us to subconsciously process and think in a different way.” So next time you have writer’s block, are stuck on a project, or need inspiration for that next big idea, get up and take a walk!

You can find the Stanford study here.

The many gifts of giving

“We make a living by what we get, but we make a life by what we give” – Winston Churchill.

This time of year it can be easy to get caught up in the what you might get or what you need to get for others but it is also a great time of year to focus on giving to your community. Volunteering is a great way to build relationships with your family, friends and coworkers and depending on the volunteer opportunity, a great way to get physical exercise. Here are some suggestions on opportunities that I have personally done with friends and coworkers over the last few years that I really enjoyed.

Contact your local senior center: See if there are opportunities to go and clear some driveways or sidewalks and check in on seniors in your area after a snowy storm. Knowing that someone is around and looking out for them means a lot to seniors and their families who may not live nearby. Plus you’re getting active by shoveling the sidewalks and drives.

Contact your local police and fire department: One year a bunch of coworkers and I got together and along with the fire department dressed up a fire engine and went out to neighborhoods to collect canned food. Weeks prior we put fliers on their door informing them of the event. That night we turned on the lights on the engine, had Santa waving from the truck and as we collected literally bags full of food, we handed out candy canes. It was chilly, but we walked alongside the engine and had a great time seeing the smiles and excitement on kids faces.

Local community gardens: If you live in a warmer climate this is a good one for you. Seek out a community garden in your area and see if they are holding any events where they might be preparing for winter, harvesting, or overhauling the garden. I have done this in several different states and the most recent was for Neighborhood Impact. See if there is a Neighborhood Impact in your area and what opportunities might be available to participate in. http://www.neighborimpact.org/

There are a few things you will want to do in order to coordinate an volunteer activity.

1. Have one person be the point of contact and coordinator.

2. Take an assessment of the availability of those on your team or in your family or friends. See what opportunity fits best for the most people.

3. If you’re doing this as a work team make sure that the place you are volunteering for is compatible and approved by your company.

4. See if there are people in your group that already volunteer regularly and if their organizations need any help during the holiday season. That also helps with them becoming the point of contact and coordinator of the event.

5. Invite friends and family to join if possible.

Not only are you going to get to spend some quality time together but you will be staying active and helping your community out too. Make it a monthly tradition if you can. Try out several different opportunities to keep it engaging or if you find a really great organization see if they have predictable events that you can be a part of. Life can get pretty hectic but taking some time to step away and help others always helps put things in perspective and replenishes the soul. I don’t know about you but around the holiday season I get overwhelmed and it always helps me to help others. Stay Merry & Bright!

That Ten Letter Word

Motivation: it’s empowering, at times elusive, and requires discipline. However, without it there cannot be success.

Finding my motivation, especially when it comes to working out, has been a constant evolution. Often times I find my motivation is a reward or something I have been deprived of. Some of my motivations require a lot of discipline so I understand if they might not work for you, but perhaps they can inspire you to find something that will motivate you to get out and get active.

1. A good book or magazine. If you’re a fan of walking on the treadmill or elliptical at the gym this is a good one. I find a great read I really enjoy and reserve it for the gym only. The catch is, you CANNOT read it unless you’re on that machine. Suggestions I have would be “The Hunger Games”, “Orange is the new Black”, “The Da Vinci Code” or any other read that keeps you turning pages and therefore moving.

2. New songs you love or a station you adore. Have a jam that you really love? A new CD you just acquired? You can also tie in the above “books” idea by getting a book on your device and listening to it. No matter what it may be save it for the times when you’re moving and being active. This one takes a lot of discipline but even just creating a new playlist that you reserve for working out ONLY can be a great motivator and keep you going longer and stronger.

3. Fun clothes for working out. I love finding great clothes to workout in. They lighten and brighten my mood and once I change into them I am instantly ready to get out there and get going! It does not have to cost an arm and a leg for a decent workout wardrobe. If I am out at a store with active clothes available, I check out and see what is on sale. However, if I reach a specific goal I spoil myself with a splurge.

4. Invest in the right equipment. There is nothing worse than getting going and then having a wrench like an injury thrown into the mix. If you have invested in a gym but have never touched a weight in your life, get a half hour personal training session to curb the fear of weights and show you proper form. Getting into walking and/or running? Great shoes ARE A MUST. They will save your joints and keep you going. Yoga your thing? Get a nice mat, towel and water bottle. These things are imperative but can also a little expensive which is another aspect to their motivation. You paid for it so you better use it, right?

5. The last one I’ll leave you with: a PARTNER. There have been days when I do not want to go for jogs or walks and I know that goes for my partner too. Having another person to hold me accountable and whom I know wants/needs me to be there for them is an excellent motivator. Perhaps you like doing it on your own, but having someone hold you accountable and cheer you on or heck, whip your butt into going, can be the difference between, “I’m not feeling it and I’m not doing it,” to “I’m not feeling it but I’ll do it, if not for me, for them.”

No matter what your motivations may be, keep it relevant and recognize when it stops working. You might need to get a little creative but that’s alright, just as long as you are staying active!

Lost Lake Butte Trail

For our summer vacation this year my fiancé and I went out to a local campground called Lost Lake. The lodge and family friendliness reminded me of the movie “Dirty Dancing” and there was so much to do in and around the lake! Despite getting extremely sunburnt our second day we decided that we wanted to get a hike in. There are many trails to hike in the area but one we had heard really great things about was the “Lost Lake Butte” trail.

We started early right after breakfast since it was going to be hot that day and we wanted to hike while it was still relatively mild. Round trip the trail is 4.6 miles and I would say moderate in difficulty. There are a lot of rocks and tree roots popping up on the trail and it is a steep climb with several switchbacks. At first, once we got to the summit I didn’t see anything too worth while but after walking a little further we were rewarded with this…

Screen Shot 2014-07-21 at 11.48.57 AM

A gorgeous view of the north side of Mt. Hood! It was definitely worth the hike! We spent a good chunk of time up there taking in the view. If you are around Hood River or even the Portland area I highly recommend this hike! If you are nowhere close I ask you, where is a piece of nature nearby that you’ve been meaning to go to? Give yourself time, start early, bring snacks and water and go out for a little adventure one of these weekends. We saw kids literally running up this trail so don’t be deterred to bring your children also!

If you’ve recently gone on a hike, no matter where you are, share them with us! We’d love to hear about them and see your pictures too!

Walk With Purpose

There always seems to be a walk for something. Walk for Breast Cancer, Walk for Alzheimers, Walk for MS and so on. I do not think I know one person who hasn’t been affected by a disease somewhere in their lives. Personally, Alzheimers hit close to home for me with my grandma. These walks are usually short (5k or 3.1 miles) and help you to do a small part to support research and those suffering. Why not challenge yourself to find a walk to participate in for the end of the summer or fall? It’s true that often times these walks ask for a donation, but it is for a great cause and sometimes that money is just the extra bit of motivation needed to follow through. Get a few friends together, maybe find a cause that you and your co-workers would like to walk for. It’s great for families to do together also! Below I have listed some websites that you can click on and see if they have walks in your area.

Walk to End Alzheimers

Race for a Cure (Breast Cancer Awareness)

ZERO cancer (Prostate Cancer)

Relay for Life (American Cancer Society)

JDRF Walk to Cure Diabetes 

NAMIwalk (Mental Illness)

Light The Night (Leukemia & Lymphoma)

Those of course are just a few suggestions. I am sure that if you search for “insert cause+walk” in a search engine, you’ll more than likely find a walk or run to participate in. Now get out there, get inspired, get fit and make a difference!

7 Steps to Happy Walking Feet

You may have heard this time and time again but I am here to stress it once more, GET GOOD WALKING/RUNNING SHOES! Do you think pro football players use equipment from a second hand shop or helmets that are four years old? Do you think that Lance Armstrong rides a bike that he’s had for years kept in the back of a garage for training? I think not! The point is, they use the right equipment for the sport they are doing.

If you are not wearing the right shoes and you are walking or running several miles per week, it should be no surprise if your knees, shins, lower back, hips and ankles start to bother you. Yes, it is an investment. These shoes will not be cheap but your health and the future of your exercise routines will rely heavily on them. Below I have sifted through various websites and taken the best advice they have to give on how to go about finding the right shoe for you.

1. Go to the professionals. This means, go to a place that specializes in shoe fittings and most likely one that specializes in running and walking shoes. They are trained to find the right shoes for people and are often times runners/walkers themselves and understand the importance of a well fitted shoe.

2. Go get fitted at the end of the day. Your feet will be swollen and at their largest and wear the sort of socks you would normally wear when exercising. This will help with the fit since during a walk your feet swell and the more comfortable they are at this point means the more likely you will keep going.

3. Try on both shoes. The idea of having two different sized feet may seem a little strange, but it does happen. So don’t be alarmed if you find this happens to you, it’s best that you catch it now than trying to cram one of your feet into a small shoe.

4. Know your foot shape. Take a look at one of your barefoot prints. If you see that between your heel and ball/toes that it gets very slender you have high arches. The opposite is true for flat footed folk. It would be hard to distinguish between your heel and ball because it would all be even from back to front almost. There are shoes that cater to different foot shapes and this can help narrow down your shoe choices.

5. If you can, test them out. At the last store I went to they insisted that I run around the block and try the shoes out. It was important to them that I see if even in that small amount of distance a problem occurred. Try walking up stairs, if your heel is slipping this is a bad sign. Try walking down a ramp or stairs, do your toes start to hit the front of the shoe? Again not good. Especially since these shoes will eventually stretch and then your toes will really be ramming into the front. Ouch!!!!

6. If in doubt buy a running shoe. Running shoes translate well into walking shoes. However, the same cannot be said for walking shoes into running shoes. Walking shoes can be a little heavier and have support under the balls of your feet whereas running shoes have support under your heel and are light weight. If you are going to be walking at a fast pace or thinking of running go with a running shoe.

7. Six month rule. You may think that since you dropped a chunk of money on these shoes that they should last forever and wouldn’t that be so nice? But you are putting them through a lot! You’re beating them on pavement or a treadmill three-six times a week so they get pretty beat up pretty fast. The rule the folks at the stores will tell you is to replace your shoes every 350-400 miles or every six months whichever comes first. Don’t ignore this advice because if you keep using them and then something starts to hurt, it takes a long time to rehab what you have hurt and sometimes it never goes away.

So come on, I just gave you 7 reasons to go out and buy another pair of shoes! Who doesn’t love shoes? Remember also, that if these shoes are keeping you active and healthy that means less medical bills in the future and boy oh boy can those be expensive! Now go ahead, spoil yourself with the reward of great shoes that will make you smile when you see them and make your legs and feet happy too!

Screen Shot 2014-06-20 at 11.03.23 AM

 

Ellen,