Day 13! … and Shoe Talk!

Happy Saturday Walkers!

Today’s Assignment:

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

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

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

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

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

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

Big question that we get often ….

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

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

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

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

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

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

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

What’s up this week…

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

For Next Week…

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

Look how fantastic Week One was ….

  • Monday 01 November – 3 Miles
  • Tuesday 02 November – 1 Mile plus Upper Body Firming
  • Wednesday 03 November – 3 Miles
  • Thursday 04 November – 1 Mile plus Upper Body Firming
  • Friday 05 November – 3 Miles
  • Saturday 06 November – 1 Mile plus Upper Body Firming
  • Sunday 07 November – DAY OFF.  No structured activity, but let us know what you are doing on Facebook!
30 Comments
  • Bethany Mikesell
    Posted at 10:27h, 13 November Reply

    I got the superset upper and lower body done quickly today. Oh my though, those lunges I keep challenging myself to go a little deeper each time I do them. Instead of just doing a 1 mile walk, I actually did 2.5 miles, tried to get that 3rd mile, but the thighs were just saying no way.

    I guess according to what Leslie says about shoes…I’m long overdue for a new pair…thank goodness christmas is right around the corner 🙂

  • Kelly
    Posted at 11:19h, 13 November Reply

    I worked hard today! This morning I used my fit cuff, did “Walk-N-Tone” (using the 1 pound soft hand weights), and did “Shortcuts Ab Workout.” After work I did “3 Mile Weight Loss Walk” (with 2 pound soft hand weights). I feel amazing! 🙂

  • Jeanine
    Posted at 11:28h, 13 November Reply

    hoping people can help answer for me-i have done leslie’s workouts for approx. 8 yrs now, but brand new to the club–am enjoying the challenge, but am finding the website a bit confusing. wanted to exercise early yesterday(6 a.m) but the post not up-today checked at 11 a.m-again-no post. i did things on my own,but would have liked her suggestions on what miles to do, how to split or not,dvd/club sources etc–am i doing something wrong that things aren’t appearing till later???

  • Carol
    Posted at 11:40h, 13 November Reply

    I’m not sure if I’ll have the energy to do arm exercises after shoveling piles of sopping wet snow this morning. Is it cheating to count that outdoor workout as an upper body workout? I’m worn out, and it is still snowing, so there’s a lot of work out there left to do.

  • Debbie
    Posted at 11:44h, 13 November Reply

    Hey,
    I completed a 2 mile walk with upper and lower booster cables. Felt great!

  • Pat Carroll
    Posted at 12:10h, 13 November Reply

    Today I was full of energy and it is a beautiful day so I did a 5.6 mile outdoor walk over a big hill and back again, and then did firming exercises for arms, legs and abs from Walk Firm. Yesterday, since I was in need of a new pair of walking shoes, I purchased some “toning” shoes. I could feel the difference in my buttocks (I’m sure the big hill helped) and the front of my thighs. I’ll be using these only for outdoor walking, not my Leslie walks. The literature that came with them said they are definitely not to worn for jogging or running.

    Jeanine: You can view the November calendar (or better yet, print it) which tells the Challenge activity for each day. If it tells you to do a 3 Mile workout, you just choose any 3 miler you have or a combination of others to make it equal 3 miles. Same for firming — just use exercises that implement some form of resistance (band, weights, belt, etc.) If you’re on a Team, which I highly recommend, you can also get some guidance and direction from your leader. I hope this helps you!

  • Kelly
    Posted at 12:28h, 13 November Reply

    Carol: Shoveling snow is hard work! Yes, you can count it as upper body work. I bet you’ll be feeling it tomorrow. 😉

  • kate king
    Posted at 12:43h, 13 November Reply

    Off to do my mile walk today. Earlier took the kids and walked outdoors. No training today I did mine yesterday at the gym with my husband. Plus 4 mile walk.

  • Jane Bradley
    Posted at 15:28h, 13 November Reply

    Leslie… Your tips like this are so helpful… Your encouragement is so important to keep us going on the right track… I have had such a successful week and I must do everything possible to keep this commitment … Thank you for your guidance…

    Jane

  • Karen
    Posted at 15:37h, 13 November Reply

    I did the 3 mile boot camp and then a 2 mile on demand cardio routine as well. I felt energized and exhausted. lol I may walk the park Sunday , just depends on the weather. Hope everyone gets their mile in and has a great weekend!

  • Jenna B.
    Posted at 16:15h, 13 November Reply

    I got in my 1 Mile Walk and Upper and Lower Body Toning. Those lunges are killer! My thighs are hollerin’ BIG TIME, but I love it! Going to take tomorrow off and then the BIG 5 Mile push on Monday!

  • Jen Reynolds
    Posted at 16:16h, 13 November Reply

    Did a 1 mile walk dvd this morning & just finished my upper & lower body strengthening. I don’t know if I am coming down with a cold or something but geez, yesterday I had to push through my 5 mile dvd (thank you to my daughter who worked out with me yesterday & gave me the boost I needed)and today I just felt drained. Normally I do no less than 4 miles but I could barely get through a 1 mile dvd. But hey, at least I did it! Looking forward to the day off tomorrow to combat whatever cold is running through me & get ready week 3 of the challenge! Thanks Leslie & the WAH team!

  • Stephenie
    Posted at 17:07h, 13 November Reply

    Did 1 mile this morning plus the upper and lower body sets. Lunges weren’t as difficult today! Yay! Thanks for the info about the shoes. I believe I need a new pair…

  • Thelma
    Posted at 17:20h, 13 November Reply

    checking in, busy day, did it 🙂

  • Janis Fontana
    Posted at 19:39h, 13 November Reply

    I purchased a pair of the New Balance Toning shoes…the True Balance…and LOVE Them. I purchased them at the New Balance store in Santa Monica, CA when I visited a few weeks ago.
    I’m off to do my mile and strength training now…I know..it’s late..but I’m doing them NOW!
    Monday, I’m starting to do a Personal Training class for one month. It’s a discounted one month trial of which you also bring a food item for the local food bank to donate for each class. It’s 3 x a week for a month..and it’s an hour long class. So, I’ll be benefiting my own health and well being AND my local Food Bank! Gotta get walkin’ now! 🙂

  • Jacqueline
    Posted at 21:42h, 13 November Reply

    I did my assignment for today and then some! I worked with my Wii Fit Plus on the advanced step with light weights and no weights then on the free step for 20 minutes!! Love it!! I’m also excited because I purchased Leslie’s 5 mile Fat Burning Walk and Walk Weight Loss Bootcamp!! I can’t wait to use it. I know next week assignments will be the 5 mile walk and I wanted to be ready for it. Leslie I can’t do the boosted walk because of spine surgery but I will be try to keep up pace with low impact. Thanks again for another great advice. It is time to buy new sneakers!

    Janis- I’m going to check out those New Balance toning sneakers as they sound something I would be interested!!

  • Elsabe
    Posted at 05:00h, 14 November Reply

    Sunday post – walked 12 miles this week, up 3 from last week! The four mile walk away the pounds express did me in on Friday! Three mile ones are better! I am not sure about walking five miles, but will do my best! God bless!

  • Marilyn McCall
    Posted at 05:17h, 14 November Reply

    Hello and Good Sunday Morning!!! Boy do i feel good this morning. Yesterday I did my 2 miles and this morning I just finish a 2 miles walk, 1 mile Express and 1 mile boost walking. Ani’t no stooping me now. I looking forward to seeing all of you tomorrow for the start of WEEK 3. Have a great Sunday Morning and Afternoon.

  • Sandy N.Y.
    Posted at 06:00h, 14 November Reply

    This is my saturday posting…Today I did the Walk & Firm w/ Interval Training dvd& it includes using the firm band. You can really feel the band working your muscles. Can’t wait to get my new dvd of the bootcamp weightloss it should arrive this week. Sounds like everyone has had a very productive saturday “CONGRATES TO ALL”.

  • carol from Cape Town
    Posted at 06:39h, 14 November Reply

    hi everyone, i walked 15 km (9.3 miles) today in my city’s annual Big Walk. I hope it shocks my body into shedding some pounds! Should I take the day off walking tomorrow or is it best to just keep going?

  • angie hall
    Posted at 06:41h, 14 November Reply

    thanks for talking about shoes leslie that was another question I was going to ask you. I finally went in and had my foot measured and the place I went marked my arches sitting then had me stand and marked my arches with my knees bent I have to say it was a great experience and found out I wasnt even wearing the right type of shoe for my foot or the right size. I just got a pair of brooks ghost 3 and just love them . THe right shoe makes a huge difference in how you feel. I highly recommend if you have a store in your area that fits you for your shoe to try it out its so worth it. I’m getting ready to slip my shoes on and get in a great workout with my sisters in sweat 🙂 Have a great day everyone

  • Mary Jane
    Posted at 07:55h, 14 November Reply

    This morning I completed a 5 mile walk with Leslie using her fat burning 5 mile DVD.

  • Janis Fontana
    Posted at 08:01h, 14 November Reply

    Angie, tho’ I’ve not been there..anyone in the NYC area can go to Jack Rabbit Sports on West 14th St. They do that kind of specialized fitting. My daughter has gotten her running shoes there and they keep your info on file, as she was working on a cruise ship when she needed to retire her last pair, and I gave them a call, and a shipping addy and they sent her the shoes ASAP. Great store.

  • Suzy M
    Posted at 09:00h, 14 November Reply

    Sunday morning and I just finished the 5 mile fat burning dvd! YaHoo! Great way to start a new week! Wish the blog for today was up but will post anyway. Now I am ready for a busy day of house work and sewing! Have a great day everyone!

  • Debbie G.
    Posted at 12:40h, 14 November Reply

    I did my walking with my pedo for 1 mile. I will do my stength tomorrow.
    Smiles for your miles.

  • Cathy Camacho
    Posted at 10:51h, 15 November Reply

    I will usually get running or cross-trainers and It is the shoe I wear the most. I have a pair of sketchers for work which is also great because I walk and I am on my feet standing for the majority of my shifts. I have no excuse for walking when I have good shoes on.

  • Stacy
    Posted at 07:32h, 23 November Reply

    How many calories do you burn with the Walk Slim Series – Fast Firming? Thanks!

    • popsocialmedia
      Posted at 11:05h, 23 November Reply

      Hi Stacey! Great Q!! Leslie answered the Famous Calorie Burn Question on her Blog a few months ago! Here’s the link: http://bit.ly/cSYl4n

      -The WAH Team

  • This School Year September 20, 2014 | Moving Mercifully Forward
    Posted at 23:50h, 20 September Reply

    […] team to find out if they had a recommended shoe.  Here is the link to an article they sent me:   http://www.walkathome.com/challenge/day-13-and-shoe-talk/          […]

  • Carla G. Ruiz
    Posted at 13:36h, 31 May Reply

    Could we have more details regarding the shoes? I love the shoes you’re wearing on the 1mile dvd on Miracle Miles. I will really appreciated.

    Thanks and keep waking.

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