Is Back-to-School time your Me-Time?
There are kind of two camps of moms, right? Those whose hearts break a little at back-to-school time...and...those who go out and celebrate with friends after the kids are on the bus! I'm a mom of five---mine are in high school and college now, and I'm in the heart-breaking camp---I miss 'em!
No matter which camp you're in...your routine will be changing with the kids back at school. How can you take advantage of that?
As you're making your plans...I want to encourage you to make this a time to take charge of your health, and carve out a schedule that gets you moving! With our Walk 15 program---it's easy and fun to work a 15-minute calorie burning, mood-boosting mile into your day, anytime!
Here are 10 Mom-Approved Fitness Tips to build into your daily routine:
1. Schedule it! Don't kid yourself...if it's not on the calendar, it won't get done! As you're putting the school schedule on your calendar...block off time for yourself, too.
2. Get 'er done early! The day has a way of taking you down unexpected paths, right? Keep your exercise time non-negotiable and protect it by getting your workout done FIRST--- before anything else can come at you! It won't be long before you find yourself looking forward to that morning time for yourself!
3. Map your routine! This sounds simple, but it's important---I've seen people waste the time they set aside for exercise by wondering what exactly to do to exercise! If you're going to a gym...know which machines or spaces you want to use...what class you want to take. Don't leave that to chance...when it's your time to move...have your plan and jump right in. (Our Your Daily Walk app takes care of planning Walk workouts for you! Check that out on the Walk at Home website!)
4. Organize your gear! Again---to maximize your time...take a few minutes to gather your workout stuff. Fitness shoes, any firm bands or weights you like to use, whatever you like to wear, a water bottle...round it up in one place so you don't waste any time searching.
5. Boost your lunch break! If you have another job (besides being a mom)---step away from your desk for lunch to WALK---ooooh...how about starting a Walk 15 Lunch class where you work?! You can get a mile or two in, and still have time to eat! We have Walk 15 instructors who've lead classes in corporate conference rooms, etc.!
6. Include your kids! We know the powerful way exercise works to bust up the stress in our lives. Moving is healthy for our brain, and those kiddos can benefit from that, too. Greet them at home and Walk TOGETHER before an after school snack! Catch up on their day...connect! You're making special memories with this one, mama!
7. Maximize homework time! Do you set up an organized homework time at your house? I know that it can be tough to get everybody together at once, especially if your children are involved in sports or activities...we always seem to be running in different directions around here! But, if possible...set aside an hour for them to work on their homework...which gives YOU an hour to exercise! Meet up at the end to go over their work, sign papers, etc....and everybody feels accomplished!
8. Build a support community! So many studies continue to show that women crave community---and why not? We all have so much to offer each other! Why don't YOU be the one to become a Walk 15 instructor and gather some other moms during the school day for a Walk 15 class? Community centers...your home...a church basement...there are lots of options for low cost...and free fitness spaces! Plus--how nice would it be to earn some extra money for the family in this way?
9. Keep it simple! Don't you dare give any of your precious energy to worrying about what to wear, having to join a gym, what kind of weight-based/cardio ratio you need for the "perfect" routine...none of that! Realize that your body was made to move. You have everything you need to be strong and happy built right inside of you. Oh---so many times in life we complicate things! Don't overwhelm yourself with the HOW of it...just get up and Walk :)
10. Share how you're feeling! Trust me...it doesn't take long to feel the effects of exercise! In just seconds your brain will shoot out endorphins...those "feel good" chemicals... you will Walk away stress fast... and as you keep going... you will notice healthy changes in your body. You'll have more energy. Your clothes will fit better. You'll start making better choices with eating. DON'T KEEP THAT GOODNESS TO YOURSELF! Share what you're doing and how you're feeling with your friends and family! Why? Two awesome reasons---One...they will be so happy for you, and that will be motivation for you to continue! And, two... they will "catch" your passion...you will inspire those you love to take better care of themselves! Let your light shine!
Oh geez---now I've got myself all pumped up!
Wanna go for a WALK?
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Become an Instructor - Summer sale going on now! Basic certification all online and just $99 gets you started!
Maninee describes Walk 15® classes as a “new workout concept for India.” She's eager to empower people to start Walking to benefit their health and wellness.
Maninee shared about how "proud and happy" it made her to watch people taking her first class. She said people told her they "felt great and wanted to work out with her every Sunday!"
For the past 10 years, Maninee has worked as a life coach and a health and fitness trainer, and she's already seeing the benefit of adding Walk 15® classes to what she's able to use to help people live healthier, happier lives.
“In India, many older people do not take good care of themselves and that’s the main cause of my initiative. WALK 15® brings something good for them, and it makes me very happy to be able to help them," Maninee said.
Maninee is looking to share Walk 15@ in a bigger way through working with a sports council in Palva City!
CONGRATULATIONS, Maninee!!! We love to see your passion in action! WALK ON, Sister!
Do you have a college student in your life?
Maybe you are a college student?
We have an awesome opportunity people in their late teens/early twenties who are heading back to campus soon:
Get involved in the WALK 15 Community! It's an easy and FUN way to boost your energy, and your bank account!
What is walk 15?
Walk 15 is a fitness walking program that gives you a mile of fitness in 15 minutes or less! How great is that?!
Walk 15 classes are offered all around the world, and now, we're getting ready for back-to-school with a special opportunity for college students!
Think about a job that allows you to:
Julia, a senior at John Carroll University, has been WALKing in her own dorm room and is excited by the idea that students can lead group Walk classes at school!
“After a long day of classes, work, or events up at school, I will go into my dorm room and pull up the Walk videos. The workouts are super simple to complete in my room, even if I am feeling sluggish! A 15 minute mile before classes helps me get a quick, effective and easy workout in everyday. Just imagine how fun and easy it would be to stay in shape with consistent classes up at school!”
Whether you're just starting college or have one more year left of school...YOU can become a Certified Walk 15 instructor!
What exactly do you have to do to become a Basic Level Certified Walk 15 Instructor?
Sign up to take the Basic Level Certification Course. The course teaches you what you need to know to hold a safe, effective, fun Walk 15 class!
***Email us any proof that you're a college student (a picture of your valid College ID, a schedule, a link to a current college student listing, etc.) We'll send you a discount code you'll be able to use to get your Basic Level Certification for just $49! ***
When you complete your Certification course, you'll join the Walk Instructor Network for $9.99 a month (which you'll easily make by holding even one Walk 15 class/month!)...your WIN membership keeps your Certification current (no expensive extra trainings or re-certification fees!).. It also gives you marketing materials, and allows you to use the logos and images of our top-rated fitness brand to promote your classes!
You'll also be invited to join the private WIN support community on Facebook where you can connect with Walk 15 Instructors from around the world! And, as an extra bonus, we'll send you a Walk 15 ON CAMPUS Tip Sheet with ideas for how to get your classes started!
Think of the possibilities! It's a dream job! Help people (including yourself) get healthy---and stay healthy---offer classes around your schedule whether you're at school or home on break, and earn!
We can't wait to welcome you to the Walk 15 Instructor family!
What a WALK 15 PARTY it was at the Weight Watchers Headquarters in Farmington Hills, Michigan! We held a big WALK Concert to kick off something very exciting...July is Weight Watchers & Walk 15 month in Michigan and Canada! All this month, people who go to their regular weekly Weight Watchers meetings there will be able to do a Walk 15 workout together!
We LOVE the opportunity to work with the most popular nutrition plan...and show people how they can kick up their weight loss and other positive health results by adding some consistent exercise into their routine!
And....the best part is....besides being effective...WALK 15 is FUN!!! Take a look....
Wouldn't it be great to do something like this for your family and friends? Will you bring Walk 15 to your community? Be the SPARK that gets people in your hometown WALKing their way to healthier, happier lives!
We welcomed several new Walk 15 Instructors into our WALK family after our Walk Concert, and we'd love to help you share your passion for helping others, too! Our Basic Level Certification is all online. No experience required...only your desire to improve your health and help others do the same! Some of our Instructors have classes in gyms, many others are leading Walk 15 classes in their schools, churches, community centers, and parks! You've got a lot of options to lead... and earn... with Walk 15!
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Here's to your Summer Success with Walk 15!
WHAT. A. JOURNEY!!!
1. How do you feel Weight Watchers and Walk have worked together to help you?
To put it quite simply.....Weight Watchers has provided me over the past 29 years with food plans (not a diet!) that work for LIFE to allow me to learn and apply healthy eating habits in all situations....no food is forbidden...I have learned how to incorporate all foods into my day. WALK has provided me over the past 20 years with an exercise program that fits into all my days; in any situation. I tried all forms of exercise....lots of things, lots of fads, but nothing I could stick with. I LOVED WALKing! WALK was the perfect match to help keep the weight off and keep me healthy.
2. What is the best part about incorporating Walk 15 exercises into your routine?
WALKing is the easiest and most natural form of exercise....so easy, so fun, and especially, so effective!
3. Have you seen others benefit from both of these programs?
The benefits of WALK 15 are many!!!! It helps with weight loss and helps reduce body fat, helps with lowering a persons resting pulse and blood pressure and cholesterol, builds muscle strength, reduces stress, helps you to sleep better, increases metabolism, raises your energy levels, helps to control diabetes, helps with breathing and improves circulation, it's an anti-aging treatment, helps relieve arthritis and back pain....well, I could go on and on!! I don't know anyone who has ever done a WALK in any of my classes say that they didn't feel better when they were done...you can't help but feel happy!!
The benefits of WEIGHT WATCHERS are many as well!! This is a program with real science behind it! Each year this program has just gotten better and better....just when I would think its at its best...they discover more ways to make it more effective and easy to follow...a program for LIFE....it's not a diet, it's a healthy plan that allows you to eat anything and fit it into your day....it's been so helpful in keeping me accountable for what I eat and ultimately how I feel.
4. What would you tell others about why these two programs work so well?
The combination of WALK and WEIGHT WATCHERS has made me healthier than I thought possible...I'll be turning 71 this summer and I feel wonderful! I've got the best food plan and the best exercise program and together they work to keep me healthy. Both plans are just natural.....I eat healthy and I WALK!! I do indulge periodically, because after all this is a LIFE'S JOURNEY and I can't deprive myself of goodies sometimes....but I like to remind myself of an old WEIGHT WATCHERS saying...."Nothing tastes as good as thin feels"....and that keeps me in control!
5. Has your life changed?
Oh my yes!!! I have a pacemaker, I have had knee surgery, I have had back surgery, I have asthma, and I have COPD... but I'm unstoppable......I am healthy, I am strong, mentally and physically! At forty, I felt AWFUL, at 50 I felt AMAZING, at 60 I felt AWESOME, and at 70, well, I feel ASTONISHINGLY AGELESS!!
6. What are your next steps?
I plan on continuing as a lifetime member of WEIGHT WATCHERS, always encouraging the meeting room members to keep on working toward their goals and to tell anyone who asks, what a great plan it is! I also plan to continue to be a Master WALK 15 Instructor for as long as the good Lord allows me to ....... I have longevity in my family and it would be really fabulous to be able to lead my classes into my 80's and beyond...and why not? Sounds like a doable goal!
7. Anything else you’d like to add?
My journey initially started back in 1969 when I was planning my wedding and was overweight even then...I lost the 90 pounds with another plan, but didn't keep it off. I gained it all back and when I turned forty, I was 100 pounds overweight. I tried a crazy fad diet, lost 10, then went to WEIGHT WATCHERS and got serious......lost the weight but a few pounds would come back and finally realized when I met Leslie Sansone at a WEIGHT WATCHERS meeting (when I was staff at the time) that her WALK was what I needed to incorporate into my day.....I always wanted to reach the 100 pound weight loss mark but just never could do it.....then this past December preparing to go to Penn State to do the WALK at THON I decided this was the time to get to that final goal of 100 off.....healthy eating, lots of WALK and strength, and the grace of the good Lord, it finally happened!!
CONGRATULATIONS, CHERYL!!! WE ARE SO PROUD OF YOU, SO HAPPY FOR YOU...AND SO BLESSED YOU HAVE YOU PART OF OUR WALK 15 FAMILY!!!
SO.... how about you???
Wanna go for a Walk?
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May is a busy month (aren't they all, right?!). With end of school year activities, graduations, etc., etc., etc., it can seem like you're going all the time! Even when we're not physically active, our brains keep going...so we're not getting rest on any level.
It may seem tough to find any time to take proper care of ourselves, but we must MAKE the time for self-care. If we don't, we're setting ourselves up for exhaustion, and even burnout and increased risk for serious illness.
Wouldn't it be nice to get a better handle on your health and well being so that you can EASE INTO SUMMER?
When you're feeling better, you make better decisions all the way around...and that leads to a healthy, happy lifestyle!
Self-care can come in baby steps. As someone who's been a family caregiver (while also being a news anchor, and a mom of five), I know this to be true. In fact, I've researched family caregiver issues and have written two books on the subject. I'm passionate about helping people take better care of themselves and those they love...and one of the best bits of research I've found is that MINUTES MAKE A DIFFERENCE in Self-Care. They really do!
Studies show that even severe chronic illness can be reduced and reversed when we get into a habit of just a few minutes a day for self-care.
Many people all around the world (we just welcomed Walk Instructors in Singapore and Belgium!) consider Walk 15® a vital part of their self care routine, and that makes sense---participating in our Walking programs gives you immediate benefits! Within seconds, those endorphins kick in, and you start to feel better...
and as you continue to Walk---the body continues to respond... studies show better blood pressure, improved heart health, lower weight and more--- all linked to Walking!
Our Walk 15® Instructors are busy people---and they aren't just functioning, they're FLOURISHING!
Listen to what they have to say...
"Walk 15® is part of my daily self-care regimen, because it's a non stressful way of taking care of myself. I play a Walk15 video during my two breaks at work and sometimes during lunch and I always feel rejuvenated!"
"Walk 15® is an integral part of my daily self care routine!! Whether I'm teaching a Walk Live class or popping in a Walk at Home® DVD, I know I'm doing something positive for my body and spirit!"❤👟
"Walk15® is definitely part of my self-care routine. For many women and men they believe that self care is self-ish. Self-care is not self-ish! It is what makes you feel good about yourself. Walk15® workouts are great grounding Group Exercises. They bring you together with people you enjoy being with for fun and fitness!!! Walk15® is the whole shebang!!!! For mind, body and spirit. It is a great mood lifter and you get that total body workout whether it's a 1,2,3, 4 or 5 mile WALK!!! Walking makes me happy and it feels GREAT!!!"
"Walk 15® is one of my favorite self care routines! I love that it gets me out of the house to be with people, and as someone who experiences mild depression now and then, that time with others is critical for my healthy mental & emotional state. There is STRENGTH in COMMUNITY, and Walk 15® is a great way to build community."
"Walk 15® Is definitely self care for me. Especially in May! I am a cake decorator and May is our Graduation season. It is a BUSY BUSY 3 weeks straight. So glad I have my classes to go lead after a stressful day at work. I hear the music and see my walkers it is like a instant release from the stress of the day. I may walk into class dead on my feet...but then I start the music, and my feet start to move and I feel awake and free from stress."
"WALK 15® or Walk at Home® are a non-negotiable part of my self care routine. WALK (and Zumba) fill my personal requirement to sweat for at least one hour everyday.. If I am not teaching them, I'm practicing them at home."
"It’s a must...as much a part of the routine as brushing my teeth and getting the kids off to school, going to work. It helps ME be more energetic and stronger and able to do what needs to be done! Now if we could just make more hours in a day... 😉"
"The group dynamic of Walk 15® is the key component of my daily self-care. It feeds my mind, body and soul and energizes every fiber of my being. Helping others get fit while having fun...priceless!"
So...what do you think? Wanna go for a WALK?
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Just wanna have fun?
The good news is, no matter what kind of personality you have...there's a form of fitness that will FIT YOU!
It's important to take a little time to figure out how you work best, so that you can get the best results. In fact... if you feel you've "failed" at exercise programs in the past...chances are good that at least part of the reason why, was that you were forcing yourself to do something that you truly didn't like! That's no way to set yourself up for success!
Challenging yourself to get healthier is one thing...DRAGGING yourself to so something you honestly just can't stand is another! Life's too short for that!
The truth is...you CAN ENJOY working out...it's just about committing to finding something you like!
Some of our Walk 15 Instructors had fun sharing their fitness personalities:
"My fitness personality: Flashy workout clothes✔️Huge goofy smile✔️ All business" during a workout✔️ I like the social aspect of classes✔️ I also like to create my own space when I exercise✔️
One more thing, I may be "all business" during a workout, but it must be fun & enjoyable. If it becomes a drag, I lose interest."
"I don't wear flashy clothes, but I do keep a bubbly smile. Also, I love the social aspect of teaching Walk 15 and meeting new people. I think exercise should be fun and I emphasize that to my students."
"I'm definitely a social butterfly with a VERY bubbly personality! I had a step aerobics instructor approach me after class once and thank me for smiling throughout. I couldn't help it! I just LOVE working out, and I tend to encourage the people around me while we're at it."
"I'm the one who shows up in my paint stained rock concert t-shirt and sweatpants (sometimes I do wear workout pants). I like the social aspect of the group classes, but I am the quiet one who doesn't initiate the conversation. And once the class starts, I am in the zone."
"I'm the social one who always wears a smile. It encourages all walkers to have fun and enjoy the time. Then on to the business of getting that workout started, no matter what their fitness level is. And then getting that inner happiness feeling when they say "thank you for offering this class, see you next week!"
"I’m the “all business, but add a dash of humor!” Let’s go in and get this party started and let’s do what we came here for! Many of participants love the idea of the “happy hour”! We Walk-and-Roll while getting Fit!
I love, love, love being the Walk Diva by dressing the part, wearing a huge smile, creating a party atmosphere, but underneath all the "fun" is the heart of a true businesswoman ready to get it done! The truth is, the social aspect, the wonderful connections we make are the icing on the cake. I truly love my super walkers and Walking Warriors!
What's the best exercise? The one that you'll do!!!
You may have heard that before, and it's TRUE! The best way to set yourself up for success is to find some form of fitness you love, and feel comfortable doing. When you find that workout that lifts you up, it's easier to keep going...and to keep getting positive results!
Walk fitness has staying power! A WebMD article has walking as #1 on their list of the Seven Most Effective Exercieses, for those reasons and more!
Our Walk 15 Instructors know this!
"Two years ago when I was unhappy with where I was fitness wise, I tried the gym and other fitness programs, but all of them left me feeling defeated as they were too advanced for me, but when I came the Walk workout, I felt motivated and encouraged to keep going and I have been hooked! It leaves me feeling like a winner not a failure and I will continue walking for as long as I can! I have learned not to underestimate the power of walking, as I have been walking consistently for two years and I lost my weight walking and eating clean not via any slimming pills or magic."
"Walking is inexpensive, simple, effective, & fun! What I LOVE about Walk15 is that it's a party, disguised as a walk program!"
"Walk 15 is accessible, without requiring fancy equipment. It's flexible enough to accommodate beginners to advanced fitness levels. It doesn't intimidate participants, and quickly builds confidence."
"This program is walking based and sticks to the basics. Trends come and go but basics and walking have staying power."
"I believe that walk15 is a lifestyle, not a fad. I appreciate the total body workout with quick recovery time. other exercise was work, but Walk15 is FUN and results in a healthier mind, body, and overall spirit. I use it, teach it, and will always love it!"
"I stick with Walk 15 because IT WORKS!"
We CELEBRATE the millions of people around the world who are getting fit by sticking with an exercise program, and making it part of their healthy lifestyle!
And...we agree with Divine...we want to give others the same opportunity!
Wanna go for a WALK?
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We'd love to welcome you to our WALK 15 Family!
How does a Walk 15 class help you manage stress?
Many have come to think of exercise as a "Mental Vacation" (I agree)!
In fact, our Walk 15 Instructors say just knowing they've got a Walk 15 class to go to helps minimize the stress and anxiety in their day!
The medical community has recognized the power of physical activity as a stress reliever; and the 2017 Stress in America™ survey conducted on behalf of the American Psychological Association (APA) shows that although stress levels continue to be high across all demographics, people are doing more on their own to manage the stress in their day to day lives.
This is where walking comes in...especially our kind of fitness walking...in a BIG way!
Source: 2017 Stress in America™ survey
Stress is defined as "that which strains or deforms." Think about that...when you put too much stress on even a piece of metal, it breaks! When we put too much stress on our bodies and minds, we start to "break"...and the result is fatigue, tension, anxiety, and illness.
Anxiety triggers the release of chemicals in our bodies that are supposed to help us in short spurts...but...when we feel constant stress---even at low levels---it takes a toll. Walking helps to calm those harmful chemicals, and regular walking can even help you so that when you do feel stress, you're able to better manage it.
If walking is good...you can see how fitness walking boosts all the healthy benefits! Walk 15 classes include music...the community support...and the physical activity...and go to work quickly to help bust up the stress of your day.
Here's what some of our Walk 15 Instructors wanted to share about how they experience this for themselves:
"The fact that I committed to teaching means that after a stressful day instead of hibernating, feeling sorry for myself and getting depressed; I look forward to seeing people that will smile back at me. As the musics starts my spirit just lifts up and 5 minutes into the workout the worries fade. At the end I feel relaxed and happy,,,able to face my family and wee tasks left before going to bed."
"Since my classes are at 6:30 am, this helps set my day off right! My clients are happy to be there and if I am feeling anxious about my day it’s washed away immediately when the music starts and I have smiles all around! Throw in some humor and we are walking into happiness." 😀
"I have classes 4 days a week late in the afternoon after I get off work. I agree that the stress of the day washes off of me. I have a great group of walkers at 3 venues. We have a great group where you can walk and talk with each other as share our struggles from the day. We start to walk, giggle, have fun... and at the end of class you feel refreshed and ready to relax the rest of the day."
"I always look forward to my classes - they ARE my stress relief! I know any stress of the day will melt away the minute the music starts in class... and I see it come off my Walkers, too! It's wonderful to see that transformation!"
"My morning classes get me in the right frame of mind and set me up for whatever the day brings! My evening classes release any stress I might be feeling from my day and brings my day to a relaxing end!"
What power we have to take better care of ourselves in a natural way!
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MOMS NEED EXERCISE!
The benefits go way beyond the important physical perks we get from moving our bodies...
our Walk 15 Instructor Laura Liechti knows that from personal experience:
"This program has improved my life ten fold not only as a Walk15 instructor but as a good representative of what walking can do for your heath. My son Darryl (32) and I do 5, 8, 10K's and more together. He runs... I competitively Walk.
As a grandmother I know that I am setting a great example of what regular physical exercise can do for you!!!
My granddaughters 4 and 2 know me as "Fast Walker Grandma"!!!
I've been a walker all my life...and now, at 56, I'm even better than before! The example I set for my children, grandchildren and class participants is a valuable learning tool for all. Let's GO!!! I have another 5K tomorrow.
I must add that I usually win- WE are strong!!!"
OK...Fast Walker Grandma! LOVE that story!
Laura gets it! She's living a happier, healthier life with her family by choosing to make HER health a priority!
Too many times, moms don't do that...we put our own wellbeing on the back burner while we take care of everyone else... At Walk 15, we want moms to celebrate Mother's Day by taking care of THEMSELVES.
Exercise is a perfect way to do that, for many reasons...here's a short (but powerful) list:
"I started doing the Walk program when my kids were three and seven. They are now 14 and almost 18. I found that taking care of myself gave me much more energy to devote to them and keep up with them! When they were little, they used to do the DVDs with me as well. So fun! As a Walk Leader, I love that this is exercise for all ages. I have three mother-daughter groups who come to class on a regular basis and also my 17-year-old graces us with her presence from time to time! We can all be healthy and have a great time doing this program!"
"I love that I am 'leading by example'!! When I first started leading classes, I had to take my son with me. He got to see firsthand his Mom leading a group of women and doing something healthy for me and them. Now he goes with me to class often because he enjoys being there! Also, since he has become a teenager, I am a better Mom to him because WALKing our way helps reduce my stress and gives me the patience to handle teenager angst! :)"
"Back when I started my journey to better health and weight loss it was because I wanted to be here for my kids and future grandkids. That was almost 9 years ago. Now I am still here leading classes and I now have a 3 and 2 yr old grand daughters :)"
Here's to you beautiful moms this Mother's Day month!
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