At WalkingSpree, we completely believe that by making an activity fun, people are more likely to want to participate. We advocate taking the stairs instead of the escalator and elevator. This group definitely knows how to make it fun.

One step, two steps, three steps, 10,000 steps

HAHAHAHAHAHA.

Velcome my stepping friend!

Sound familiar?;)

It’s time again for the Count Stepalot Halloween Challenge! A perfect way to take more steps and have fun at the same time. And if you’re likely dipping into the Halloween goodies, a great way to burn off some calories too. To help motivate you to take more steps this Halloween, whether it’s out walking with your kids from house to house, dancing up a storm at a Halloween party or traipsing to the door handing out treats, we’re offering you this challenge.

Requirements:

1. Send us a photo or a video of you wearing or holding your pedometer with some sort of Halloween theme in the picture and you’re eligible to win a copy of the 10,000 steps to your Optimal Weight Book. You can be dressed up, or you can be in front of a Halloween decorated yard as long as it’s Halloween theme related. The winning photo or video will be posted on the WalkingSpree blog. You must have your pedometer showing in the photo or video or you won’t be eligible for the prize.

2. Now this year to take the challenge a bit further, we’re adding step average minimums. From October 17th until October 31st, you must have a 6000 step average to qualify. To make this fun for you, we’re adding a challenge tracker to your home page.  Those of you in the retail program will also have a virtual walk for the two week duration. The only way to complete the walk in time is to maintain the average. You’ll be able to see your path along the map route and zoom in and see landmarks if you choose too!

Last year’s winning entry was by Pete Manczyk as “Joe the Human Pedometer”. Check out some of the creative entries from  last year’s Count Stepalot Challenge.

All entries must be in by noon EST. Wednesday, Nov. 4th.

Send your entry to blog@walkingspree.com

Good luck and have fun!

Everyone is doing it. Even WalkingSpree. You can find other WalkingSpree members and connect with us at:

Click on the Become a fan on Facebook button!

Youtube - the place to check our upcoming video tutorials and recommended videos

Twitter - tips and links to articles. A great place for you to tweet your steps #stepcount. Last year we had a microsteps for micromedia challenge.

10 stepping tips that we twittered previously;

1. Pacing the office during conference calls can be a great way to get in extra steps and improve oxygen to the brain.

2. Use the bathroom on the opposite floor that you are on in your home or in your work place.

3. Use a retractable leash when walking the dog. It will free your arms so you can pump more vigorously and burn more calories.

4. Keep a pair of walking/running shoes in your car or office so you can take advantage of any small period of time to walk.

5. Walk down the office hall to talk to co-workers instead of sending emails will increase your step count. This could mean 500 extra steps!

6. Sitting at your desk is a good time to do flexibility exercises like head rolls, shoulder shrugs and stretch your quads and hamstrings.

7. Setting targets is an important part of reaching goals. If your target is 6000 steps this week. Next week increase it by 20%.

8. Taking the stairs instead of elevators is an excellent way to add steps, strength train and improve cardo too.

9. To boost weight loss success, work up to 12,000 - 15,000 steps/day (add 2,000/week) and consume 500 fewer kcal/day.

10. Have kids? by walking around the field instead of sitting to watch your kids play sports, you can easily increase steps by 2000 steps/day.

International Walk to School Month gives children, parents, school teachers and community leaders an opportunity to be part of a global event as they celebrate the many benefits of walking. In 2008, millions of walkers from around the world walked to school together for various reasons – all hoping to create communities that are safe places to walk.

The trip there and back provides a great way to get in more steps on your pedometer and gives you time on the way back to reflect on your upcoming day.  The extra 2000 steps you take that day could make the difference between an extra pound of weight loss or improving your blood pressure. So if you’re not doing it already, get out there and walk your kids to school.

Now that the weather is turning cooler, it’s time to start increasing your daily step averages in if necessary get back into your walking mode now that Summer is over.

To get the most out of your pedometer as well as in meeting your fitness goals the following are a few tips to help you get the most out of walking:

*Set realistic goals. It’s very important to be specific in what your goals are.  Instead of saying “I want to start walking more” say “I’m going to walk an additional 15 minutes Mon/1000 steps – Friday and additional 30-minutes/3000 steps on Sunday”.

*Write down what you want to gain from walking.  For instance, “I want to walk a 10k in for Breast Cancer Awareness without feeling tired”.

*Buy Good Walking Shoes.  Make sure you have the right shoes for the right job.  If you’re walking, don’t purchase running shoes and vise versa.  Make sure that your shoes have ample toe, mid-sole or heel support (depending on your foot type), and most importantly when purchasing new shoes, they should always be extremely comfortable.  You should not have to “break in” your shoes.

A good rule of thumb is to replace your shoes every 300 miles of wear or every 6 months.  The first thing to wear out on your shoes is the soles.  Check them often for wear and tear.

* Buy quality Socks.  I can’t tell you how many people develop blisters from wearing inadequate socks.  Make sure there’s no rubbing on the heel, under your feet or on your toes.  One good way to keep the life of your socks longer is to wash inside out with no bleach, which can often break down the fibers.

* Dress right.  Dress in loose-fitting comfortable clothes that allow your skin to “breathe”.  Always remember to wear sunscreen.  You can still cause damage to your skin even when it’s overcast.  Avoid if possible tight-fitting clothes that can cause chaffing against your skin.  Wear appropriate clothes for the weather and remember if you’re walking in the early morning or later in the evening, add some reflective tape to your clothes so that cars can see you from a distance.

* Stay Hydrated.  Remember to drink water before and after your workout.  If you exercise for more than 20 minutes, drink another ½ cup of water, especially if it’s hot outside.

Well, I hope these tips get you fired up to get back into your walking program. If you have any additional questions, please drop me an email and I’ll be more than happy to help.

Walk Strong and Wear Your Pedometer.

Fitfully yours,

Trainerlisa