Hi, STRONG friend! Happy Friday! 🎉

You may or may not know that I am a lover of walking! 

It became a non-negotiable STRONG habit for me about seven years ago. 

I went from training clients walking the gym floor many hours a day, getting mad steps in, to sitting and coaching clients via the Internet for most of the day. 

NEAT went down tremendously! Sitting became a way of life - well, temporarily. Aches and pains set in, and even some weight gain.

By the way, NEAT (Non-Exercise Activity Thermogenesis) is super important. It's the movement/activities that happen outside your planned lifts that are a HUGE contributor to your TDEE (Total Daily Energy Expenditure).

Yes, I was still lifting. But activity outside the gym came close to non-existent. 

To get my butt moving, I hosted one of my very first online fitness challenges. It was so much fun, and we inspired each other. We got to move together as a team.

This brings me to this amazing online fitness challenge I came across a few months ago... The Conqueror Virtual Challenge I wanted to share with you in today's email - Is to conquer your walking with the Conqueror Your Walking Virtual Challenge.

So, if you're struggling to get moving, you may find the Conqueror Challenge Uber motivating, inspiring, and helpful. 

 Conqueror Challenge is a virtual walking challenge or any distance-based exercising.

The medals are really, really cool! You'll see by clicking on one of the links above to see the info for the challenges! You earn the medals by completing the mileage for them.

I've done 4 so far... Yellowstone Park, The Grand Canyon, Mt Kilimanjaro, and the Florida Keys (not pictured) - waiting on it to be shipped from our RV Mail Service!

They're fun and can get you moving more than you probably are now, and it's for a good cause. I forgot to mention that the company donates real trees or stops plastic bottles from entering the ocean as you advance through your virtual challenge - for every 20% of the challenge you complete.

Super cool, right?!

And last but not least... if you're strapped for time, busy, etc., and can't find time to get any extra movement, utilize #MovementSnacks.

#MovementSnacks are snack-size bites of movement or ways you can get some NEAT in throughout the day.

Instead of all-or-nothing thinking, flip the switch and adjust how you approach your movement practice.

Something is always better than nothing, and it ALL COUNTS!

So, for example, instead of “I can't get a walk in because of XYZ”, how about a 10-minute walk? How about a 10-15 minute quickie workout? I've been doing either a 10-minute KB Swing workout or sets of swings here and there throughout the day for the last few weeks.

Check out one of my recent posts on #MovementSnacks if you missed it. I share several examples of snack bites of movement!

There is no right or wrong here on how you can get #MovementSnacks in throughout the day. Just do something! You'll be glad you did!

The wrong part is the mentality around allowing yourself to wait for the perfect conditions to get some movement in! P.S. They're never coming.

Have a beautiful weekend, STRONG friend.

In Strength & to Your Success

Xo

Candace