Wellness at Work: National Walking Day 2014

Last week was National Walking Day, and around 500 staff members at my company laced up their walking shoes to take steps toward a healthier work place. Last year the wellness program that I run was in its VERY early stages, so we were only able to post one little Intranet article on the benefits of walking. However, if you check out last year’s F&F post, I said “maybe next year we’ll be able to have a company wide event.” And this year we did it! Staff from nine different buildings, including Atlanta and Minnesota and even our overnight staff, joined the American Heart Association in challenging ourselves and our nation to get heart healthy and fit.

Here are some pictures of the different walks throughout the day:

National Walking Day Framingham

National Walking Day LB

National Walking Day: Indoor WalkNational Walk Day AtlantaNational Walking Day EBH

Each walk was just one mile in length, but since we wanted to make sure there would be an option for everyone, staff could choose whether to take part in a leisure walk, an intermediate walk, or a speed walk. The point wasn’t to note how fast or slow anyone went, but just to encourage people to get out there and move, regardless of fitness level. For the sedentary and/or deconditioned, getting up and just walking and moving more is the way to go to make small, manageable changes toward a healthier lifestyle.

National Walking Day Norwood Westwood

National Walking Day SCNational Walking Day Mn

National Walking Day SCNational Walking Day Canton

My day was made when a staff member sent me this email after she participated in one of the scheduled walks:

I want to thank you, and all of the rest of the Wellness Works team, for putting this event together. It was a rough start to the day, and my stress level increased throughout the morning. Taking 30 minutes away from it all to get outside and get moving has reinvigorated me! I feel like I can tackle the rest of what my day has in store with a new attitude and more energy. All too often, the pressures of the day keep me from thinking about taking a break. A company wide initiative like this motivates me to try to make a mid-day walk a regular part of my schedule. Thank you for the encouragement and motivation.

When all is said and done, THAT is why I love working in the wellness industry.

–Let’s chat–
Did you celebrate National Walking Day this year? Did your company do anything to honor the day? Do you make a point to take walking breaks during the day? What will you do to move more today?

For more posts on wellness at work:

Triple Incline Walking Treadmill Workout

You guys. Incline walking is no joke.

My typical cardio machines of choice (at least lately) are the elliptical, rowing machine, or spin bike. I like the treadmill too when I’m in the mood to run (and when my injuries aren’t acting up). However, when I work out at the Waltham branch Y, there’s only one rower and one spin bike available in the cardio room. Last Sunday, neither machine was available, and I had absolutely no desire to hop on the elliptical. Instead, I decided to make up a walking treadmill workout on the spot before hitting the weight room.

Here’s what my walking workout ended up looking like:

Triple Incline Walking Treadmill Workout

Doing this workout was completely humbling. I was hauling some serious you know what on those steeper inclines! I had to hold on at a couple of points, and I honestly felt like I wanted to take the incline off and start running at a flat road to make it easier. Ha!

I really felt this in my legs the next day. I thought it was from increasing the weight on my squats (I’m up to 105 pounds now), but I quickly realized that this incline was the actual culprit. Just goes to show how doing something DIFFERENT can really affect your body.

This workout can certainly be adapted to your own inclines and speeds of choice, just make sure you follow the same pattern of slight incline, moderate incline, and heavy incline. That can be whatever it means to YOU. It also can be done for however long you want… or however many times you want to brave the inclines! 😉

–Let’s chat–Do you ever do walking workouts? What about incline workouts? What is your cardio machine of choice at the gym?

For more cardio machine workouts, check out my cardio page.

Weekly Workouts {Vacation Week}

Hey guys, I’m back.


Last week was such a fun week in Portland.  It was a MUCH needed week off from all work related things.  I disconnected my phone from all work related emails, and I didn’t blog once thanks to all the guest content that kept F&F running last week in my absence.  In case you guys missed any of these fab posts, check them out:

Thank you again, ladies, for all your guest posts!

Anyways, last week was a perfect mix of fun and relaxation.

Portland Maine Downtown

Here’s a quick rundown of what our week entailed:

  • Monday — Arrive, lunch, walk around the downtown shops, outdoor drinks, dinner & drinks
  • Tuesday — Run along the water, Scarborough State Park beach, gelato, dinner & drinks
  • Wednesday — Morning workout, Kennebunkport beach, shops, dinner & drinks
  • Thursday — Ferry to Peak’s island, walked around, lunch, ice cream, Portland Head Light, dinner & drinks
  • Friday — Slept in, breakfast out, more downtown shops, lobstering, dinner & drinks
  • Saturday — Checked out, Wells beach, dinner & drinks, home

Scarborough State Park Beach

As you can see, our entire week focused on dinner & drinks!  I’m just sad we didn’t stay longer because there were so many things we still wanted to do.  I guess we’ll just have to go back and leave them on our list for next time.  Or we’ll just move there.  Because I think we could really live in Maine.  Hmm.  Anyways, I will be doing some more in-depth recapping over the next week or two, but for today I need to get back into motivation Monday mode!

Weekly Workouts

Last Week’s Workouts

It’s always hard to fit in workouts during vacation week, but I managed to get three “real” days of workouts in last week.  The rest of the days were still very active with all the walking we did, so I didn’t feel the need to squeeze in any extra exercise sessions.  We walked so much, actually, that my legs were really sore!

Took Emily’s 20/20/20 class

Few hours of walking around the Portland downtown shops

3 mile run along the water, followed by a core strength circuit.  Thanks, Monique, for this running route recommendation!  So pretty!

Portland Seaport Running Route

Portland Seaport Running View

15 minutes of cardio + an upper body Tabata strength workout (did not do the cardio in between sets as indicated in the workout graphic below).

Upper Body Tabata Strength Workout

Walked 3 miles around Peak’s Island, and then did more walking around Portland Head Light



This Week’s Workouts

Here’s my plan for post vacation workouts this week:

  • Sunday:  20 minutes steady state + total body supersets strength + partner abs
  • Monday:  Cardio + core strength.  Maybe Ashley’s Cutz class?  TBD.
  • Tuesday:  Maria’s sculpt class in the morning, Liz’s Kickboxing class at night.  I’m planning to teach a partner based strength class during my class and will do more teaching than doing.
  • Wednesday:  Trying out a free CrossFit class at the City Sports in Legacy Place!  I’m nervous!  Anyone want to join me?
  • Thursday:  Teaching my 6am class
  • Friday: Cycle + core
  • Saturday:  Rest day

As much as I loved vacation, there is always something nice about being back into the swing of things.  I’m only talking workout and food wise though!  I don’t think it’s that nice to be back to work!

What are your go to vacation workouts, if any?  What’s your favorite workout to do to get back into the swing of things?  Did anyone have any real good workouts last week that they’d like to share?

P.S.  I’m considering running another F&F Fitness Challenge this fall.  If you guys can help me hit 700 Facebook likes by sharing my page with your friends and networks, I’ll run another challenge in September!  If you guys liked the January Abs and April Arms challenges, share away!