Step 1: Transform Your Health with Pushups

The Ultimate Bodyweight Exercise for Strength and Wellness. Pushups work every major muscle group in your bod. Because of this, they raise your heart rate. If you are just starting out to incorporate bodyweight fitness and walking, you can begin with modified pushups. Modified pushups are done by raising your hands upon a raised surface.

Pushups complement walking so well because you do not need any equipment or a special place to perform them. Stop at a safe location anywhere on your walk and start your pushup set.

I’ve done pushups on sidewalks, driveways (several feet off the street so any cars pulling into the driveway see me), on lawns of homes I walk past, hiking trails, running tracks, and at the beach. You can even do them in a shopping mall while mall-walking if you don’t mind the strange looks, you’ll get.

Walk, Push, and Get Stronger – Enroll in our Fitness Walking Exercise Program to integrate pushups into your walking routine and maximize your fitness results.

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Easy Health Tip of the Week

Having one or two healthy snacks between meals will keep you from becoming ravenous when it’s mealtime. Healthy snack choices include a apple with a handful of nuts, veggies and hummus, or cottage cheese and fruit. Notice how protein is always included with the snack combo.

Step 2: Cardio is a must to get your heart pumping

Strength training exercises are important, but to become truly fie and healthy, you must also do some type of cardiovascular exercise that gets your heart pumping. And your cardio routine will do much more than help your body burn off excess fat.

Research shows that regular doses of cardio exercise help to regulate your appetite, help to condition your heart and lungs, help to boost your immune system, and help prevent certain diseases. Cardio improves blood flow through your arteries and encourages your body to build new capillaries. Because your blood carries energizing oxygen and nutrients to every cell in your body, cardio also gives you more stamina for everyday life.

Walking is the Answer. If you are a beginner, this is a great cardio choice, because it requires minimal equipment and expertise. Also, most people are able to walk without discomfort, a big plus as it will help you keep your long-term commitment to exercise.

REMEMBER: No matter what type of cardio you decide to do, always include a warm-up and a cooldown, each two to five minutes long. Your warm-up will slowly increase your heart rate, getting more blood to your muscles to ready them for your workout. Your cooldown will allow your heart to slow down gradually. To either warm up or cool down, just go a little more slowly than usual.

Warm Up Like a Pro: Experience our expertly crafted warmup routine that optimally prepares your body for any physical activity. Try the Stretching for Health and Fitness Program Today!​

Did You Know?

These little seeds are rich in magnesium, one of the most important minerals for calming the nervous system. "It inhibits neurotransmitters chat can make your brain feel active and restless. Magnesium also supports the brain chemical GABA, providing a soothing and calming effect," Lauren Fleck, a registered dietitian with the U.S. Department of Veterans Affairs, cold First for Women.

Try: Eating pumpkin seeds anytime throughout the day to help relieve stress.

​Fuel your body with the crunchy, nutrient-packed power of pumpkin seeds—perfect for a healthy snack or boost of energy on the go!​

Step 3: Well Oiled!

Adding to olive oil's street cred, a study that followed more than 92,000 people over 28 years found that those who ate half a tablespoon of the healthy oil each day reduced their risk of dementia-related death by a whopping 28 per cent. Previous research has also shown that a higher olive oil intake is associated with a lower risk of dying from heart disease, cancer and respiratory disease, Keen to reap the benefits? Use extra virgin olive oil in salad dressings and marinades, on roast vegies and in baking instead of butter, Or mix it with balsamic vinegar and dip sourdough bread in it for a deliciously healthy treat.

Extra virgin olive oil is the least processed form of olive oil. Due to this, it retains its natural antioxidants and vitamins, which are often lost during processing. This makes it a more healthful oil than regular olive oil but also makes it a little more expensive.

​Try Bragg Olive Oil to taste and feel the difference!​

Step 4: : It’s October: Staying Motivated

Let’s face it: life sometimes gets in the way of our hopes, dreams, goals, and plans. Have you ever thought of giving up on your goals when your challenges seem too big to overcome? I have. And so have many others.

10 Ways to Stay Motivated:

1. Create a Vision Board: This will help you visualize your intended results and allow you to see your ideal future! As you create the vision board, your creativity will begin to shine through and fire up your imagination as you create your future.

2. Break your goals down into smaller pieces: “Chunk it down”.

3. Treat yourself whenever you have achieved these smaller pieces.

4. Share your walking goals with supportive people.

5. Keep yourself organized by having a walking routine.

6. Keep the big picture in mind.

7. Don’t worry about what you can’t control.

8. Seek out positive information.

9. Remind yourself why you set your goals.

10. Be consistent.

Excerpt: Walking Inspiration: A 12-Month Plan to Inspire Your Health and Fitness with 365+ Inspirational Quotes and More by Frank S. Ring

Learn more about how this book can transform our fitness journey.

Bonus Content includes:​
FREE: Audiobook version of Walking Inspiration | A 12 Month Plan to Inspire Your Health and Fitness with 365 Quotes and More.
FREE: Walking Inspiration - Printable Inspirational Quotes
FREE: What’s My Why Worksheet
FREE: Bodyweight Exercise list
FREE: Walking Inspiration, my quarterly digital magazine.
FREE: Additional bonus content on the exclusive Walking Inspiration resource Page.

Get Inspired to Move! – Ready to enhance your walking routine? Grab Walking Inspiration on Amazon and turn every walk into a moment of inspiration.​

Walk on,
Frank S. Ring
​Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal.