Want to get in shape… and do it while walking?
Perfect for beginners
If I can show you how you can save money and get in great shape in just 35-minutes per day, would you like to learn more?
Fitness Walking and Bodyweight Exercise Program was designed for both the beginner and experienced walker.
I’m sharing this with you because studies published in both the Journal of the American Heart Association and The Lancet concluded that a person who exercises five times per week paid $2,500 less in annual health care expenses related to heart disease than someone who did not walk or otherwise move for 30 minutes per day, five times per week!
As you’ll later see, the cost of most preventable diseases is staggering.
Doctor’s visits, prescriptions, lost time at work, and the lost quality of life due to preventable illness all add up to a significant sum of time and money.
My Biggest Mistake
Hi, I’m Frank and let me tell you the mistake I made nearly 4 years ago that cost me money by having to take a medical leave of absence from work and which caused me a diminished quality of life.
I was a runner and lifted weights to improve my running performance, but all the miles I ran on uneven, rocky trails took its toll on my back and knees. Also, lifting improperly literally had me reeling on the ground.
Several months of physical therapy did little to alleviate the back pain. Lack of sleep caused me to be more irritable to my loved ones. I miss social engagements because I had difficulty sitting for any length of time.
The dreaded diagnosis finally came in… Herniated disk.
“I’m in agony, out of work and now I have to wait 3 weeks to get relief.
Of course, the first visit was just a consultation! ”
The doctor ordered me to stop all forms of Physical therapy and get into a pain management clinic.
Now, if you’ve ever had to go to a specialist for this type of procedure, you’ll know what’s coming next…
I called for an appointment and they said… “we can see you in…3 weeks.”
I’m in agony, out of work and now I have to wait 3 weeks to get relief. Of course, the first visit was just a consultation!
I had to wait even longer for the actual treatment.
It gets worse… I needed 3 epidurals spaced out over several weeks to finally stop the pain!
After missing a total of 4 months of work, I vowed to never, ever be injured again.
I was too afraid to lift and run right away so what was I to do?
Does this sound familiar? Are you making the same mistake?
While I’m an educator by profession, I’d never written a book or created any type of fitness program before my injury and recovery, but because I’m am passionate about maintaining my health and fitness, I needed to share why I’ve created the Fitness Walking Exercise Program.
My Salvation!
I began walking! I figured that if I could just get my moving again, then I’ll transition back to running.
Good game plan I figured…
BUT, I discovered the best thing ever; I began to enjoy walking!
The Big Revelation
I looked back on my running mileage training logs and added up the number of injuries I had as a runner and was floored at how often I had been hurt!
Since walking exclusively, injuries have been a thing of the past!
Just last week I looked back on my walking logs for the past 2 1/2 years and, at first marveled at how healthy I had been, then laughed at the two times I was injured. Once I badly stubbed my toe getting out of bed (but didn’t miss a walk!) and the other time, I had squatted down to help a student with a problem on the computer (I’m a high school teacher) and had squatted for much longer than I should have and cause a pain in my right knee that stayed with me for 2 weeks. Nagging pain lingers a lot longer the older I get.
That’s it… since walking I've had just 2 injuries…
each having nothing to do with the activity of walking.
I’ve been a major proponent of walking ever since and now I want to assist you in getting into shape and staying in shape!
“Getting Into Shape is Expensive and Time-Consuming… Or Is It?”
If the Fitness Walking Exercise Program saves you from making just one trip to the doctor this year, it would more than pay for the cost of the program.
You probably have an out of pocket co-pay that costs more than this program.
The Fitness Walking Exercise session takes just 35-minutes per day to complete.
Walking is a low impact fitness exercise.
Walking is a natural movement that all but eliminates the risk of injury
You will complete a 40-second mini-fitness session every 4 minutes for a total of 32 minutes followed by a cooldown!
The exercises are bodyweight movements so there is a near-zero risk of injury.
Upbeat music gets you pumped to walk
Affirmations throughout the session will have you in feeling positive, focused, and motivated.
Your improved mindset about getting in shape will have you looking forward to each session.
The four fitness movements exercise your whole body.
The Fitness Walking Exercise Program combines the rhythmic natural motion of walking with affirmations and fitness movements in a HIIT workout. The gentle nature of walking will keep you injury free while the pushups, squats, lunges, and shoulder planks work your entire body for a supercharged workout. Combining fitness with affirmations will have you listening to this audio program again and again.
Benefits of the Fitness Walking Exercise Program:
Get coached while you walk
Get motivated while you walk
Improve your fitness while you walk
Develop a positive mindset while you walk!
Walking and Weight Loss
Regular walking offers many health benefits, including weight loss. It is also one of the easiest and most cost-effective forms of exercise YOU CAN DO.
Doctors widely agree that inactivity is a potential cause for many preventable conditions, such as heart disease and obesity.
For example, a study in the Journal of Exercise Nutrition and Biochemistry showed the positive effects that walking could have on burning fat and reducing waist circumference in obese females.
The women walked between 50-70 minutes 3 days per week for a total of 12 weeks. After the study, they found that the study participants lost an average of 1.5% body fat and 1.1 inches around their waists.
By following the Fitness Walking Exercise Program, which adds the bodyweight fitness exercises of pushups, squats, planks, and lunges you will increase the calorie and fat burn rate in a shorter amount of time... 35 minutes to success!
Listen to a Sample of the Audiobook and Fitness Walking Program
Take Total Control of Your Fitness
Walking takes you into the fresh air and allows you control of where you exercise and when you exercise.
The Fitness Walking Exercise Program saves you time and money!
Eliminates the high cost of a gym membership and the expense of workout clothing.
You save time by not having to travel to and from the gym.
Lastly, you stop working out with strangers at a time when you feel the least comfortable with your physical conditioning.
Make the Mind-Body Connection
You have an extraordinary mind. As the poet John Milton writes in Paradise Lost, “The mind is its own place, and in itself can make a heaven of hell and a hell of heaven.”
Benefits of Walking
Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep
How does walking do all this?
Endorphins, Endorphins, Endorphins!
The body produces endorphins in response to prolonged, continuous exercise.
So why is this so important?
Endorphins are natural pain and stress fighters. Endorphins are brain chemicals known as neurotransmitters, which transmit electrical signals within the nervous system.
Stress and pain are leading factors in the release of endorphins
Endorphins interact with the opiate receptors in the brain to reduce the perception of pain.
Endorphins act similarly to drugs such as morphine and codeine BUT without the addiction or dependence. So, endorphins are released to decrease the feeling of pain.
The Secretion of Endorphins Leads to:
Feeling of euphoria
Modulation of appetite
The release of sex hormones
Enhancement of the immune response
All these benefits just from exercising! And, walking is our exercise of choice!
The Secret Ingredient
You’ll do only bodyweight exercises which greatly reduce the risk of injury. Tone your arms, legs, abs, back, and shoulders with very little risk of injury by doing:
· Pushups
· Squats
· Shoulder Planks
· Lunges
Walking reduces the risk of:
Heart disease
Obesity
Cancer
Diabetes
Arthritis
Osteoporosis
Alzheimer’s and other dementias
More Benefits of Walking
Increases your metabolism leading to weight loss
Improves Circulation
Improves back pain
Stops loss of bone mass
Lightens your mood
Strengthens muscles
Improves sleep
Improve your mindset
Supports your joints
Improve your breathing
Slows mental decline
Lowers your risk of Alzheimer’s disease
Leads to a longer life
Walking is by far the easiest and most effective way to take care of your health. A daily 35-minute walk will improve your cardiovascular health, reduce excess body fat, strengthen bones, and enhance muscle performance!
For people who may be predisposed to certain health conditions, walking can reduce the risk of heart disease, cancer, diabetes, arthritis, osteoporosis, back issues, Alzheimer’s disease, and other dementias.
Walking is also an antidote for being overweight and obese. These conditions are known to increase blood pressure, and high blood pressure is the leading cause of strokes.
Excess weight also increases your chances of developing other problems linked to strokes, including high cholesterol, high blood sugar, and heart disease.
Benefits of Strength Training
An Effective strength training regimen promotes the release of vital “youth” hormones:
Testosterone (for men)
Estradiol and Estrogen (for women)
Strength training helps prevent the loss of muscular strength known to accompany aging.
When I say “strength training” I don’t mean heading to the gym and using stationary machines either.
Ready to see why?
Activate As Many Muscles as Possible
Complete activation of mitochondria at a level that can impact gaining processes can only happen with total activation of multiple muscle groups.
By exercising multiple muscles groups simultaneously, you also burn more calories (which means you lose weight faster…if you want to lose weight).
One of the best ways to activate as many muscles as possible (in as little time as possible) is to incorporate a “HIIT” or “High-Intensity Interval Training” routine into your schedule.
HIIT training allows you to activate more muscles in less time—sometimes as little as 15 or 20 minutes.
Forget Cardio – Stick to “HIIT”
Have you heard of “HIIT”— High-Intensity Interval Training — if you haven’t, it’s time to learn more.
It’s a simple concept to implement with the Fitness Walking Exercise Program. Every 4-minutes, you will perform 40 seconds of a fitness exercise… that’s it!
In your 35 minute walk you will perform 8 fitness exercise sets and end with a 3-minute cool-down.
You control the intensity of the 40-second set and as your fitness level increases, the intensity of the 40-second fitness set will naturally increase.
You are in total control!
The HIIT exercises allow you to activate more muscles during your workouts, burn more calories while you work out, and keep burning calories (and activating your cells’ mitochondria) after you’re done working out.
Just HIIT workouts alone burn about 15% more calories when compared to boring cardio or other types of steady-state workouts.
Cardio is good for you—and it can keep you looking and feeling young—but it’s nowhere near as effective as High-Intensity Interval Training.
The Fitness Walking Exercise Program was designed to have you do at 40 seconds of a fitness movement within every 4-minute interval!
This training is designed to get you in shape by pushing your body a little at a time. My goal is that you enjoy the Fitness Walking Exercise Program today, tomorrow, and well into the future.
Walking speed is a powerful indicator of vitality:
Walking speed studies shows that an older person’s pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators, such as blood pressure, body mass index, chronic conditions, and smoking history.
The analysis published in The Journal of the American Medical Association (JAMA), found that walking speed turned out to be a consistent predictor of survival length across age, race, and height categories, but it was especially useful in zeroing in on life expectancy for those who still live and get around independently as well as those older than 75.
Combining walking, music, affirmations, and fitness exercises will supercharge your walk, burn more calories, increase your muscle mass, and help you walk faster!
The Benefits of Affirmations: Developing a Positive Mindset
Why Affirmations Work
You’re awesome! But sometimes life has a way of causing you to forget this. Work, family commitments, and all the running around we do each day; sometimes you get taken for granted. Not here and not by me.
So, let me repeat, You’re Awesome! But you don’t need me telling you that, you need to tell yourself that.
Exercise and Affirmations
Developing a positive mindset is one of the most powerful and transformative habits you can include in your daily routine. Listening to affirmations while you are walking will supercharge the effects of the affirmations.
Physical activity stresses our brain in the same way that it stresses our muscles. Like active muscle fibers, neurons of the brain break down then recover to become stronger and more resilient with exercise.
It’s an essential part of your overall health and well-being, and one that we will work on together to transform your life and fill you with new passion, energy, and joy!
Developing a positive mindset is an important element of your life success.
Affirmations are simply positive statements that describe a desired situation. “I am healthy, happy, and radiant!” is an example. It’s a positive statement that describes your desire to be a healthy, happy, and radiant person.
Positive affirmations help your internal dialog to create a new vision you have of yourself and your life.
Affirmations are repeated several times so the subconscious mind can spring into action. Repetition is the key to reinforcing the learning and embedding the new thought into your mind.
Accomplished people in all walks of life use affirmations along with other powerful positive thinking techniques to help them achieve their goals. The mind and its thoughts are a powerful force that, when used positively, can help you achieve whatever you set out to accomplish.
Your subconscious mind accepts as true whatever you say to yourself.
Whether you think you can do something or not, you are correct!
The words you tell yourself work to create or destroy your dreams. Many times we’re not even fully aware of the words and statements that play in our minds or the impact they’re having on what we wish to create.
Your subconscious mind accepts as true whatever you say to yourself.
Positive affirmations work to program your mind:
Affirmations keep your mind focused and influence and activate the power of your subconscious mind.
Affirmations are positive statements which help you change the way you think and act.
Affirmations make you feel more positive and energized. They help you to reflect your true nature.
You can use positive affirmations to your advantage due to the repetition which helps focus your mind and creates corresponding thoughts or images in your mind.
Your subconscious mind accepts the thought or image as being true and will continue to nurture and grow this thought.
Listening to positive affirmations consciously and intently will help you to transform your habits, your behaviors, your attitude and have a dramatic effect on your quality of life.
The affirmations in the Walking for Health and Fitness - Fitness Walking Exercise Program were selected to assist you in getting the most out of your walking time.
The combination of positive statements and fitness exercises every 4-minutes as you walk will turn the 35-minute walk into a body shaping experience. You will feel refreshed and ready to face any challenge that comes your way.
Results from listening to the affirmations will vary depending on several factors such as the amount of time, focus, faith, and energy you invest in listening to the audio track.
Focus on the positive feeling you get while walking and listening. You will soon begin to notice a shift in your energy levels and experience generally good feelings.
Included in the Fitness Walking Exercise Program:
6 Walking Program Audio Tracks:
Introduction to Fitness Walking (3:55)
The warm-up (7:20)
The Fitness Walking Exercise Session with Affirmations and Music (35:43)
The Fitness Walking Exercise Session -Music only (35:43)
The Cool-down (4:55)
Thank You! (1:02)
Sync your mind, body, and breath to the words and music.
70-page Fitness Walking Exercise Program Booklet
70-Page Fitness Walking Booklet
Introduction
What Exactly is Fitness Walking?
How to Get the Most Out of This Program
The Fitness Walking Program Audio Tracks
Stretching
More Benefits of Walking
The Benefits of Affirmations: Developing a Positive Mindset
How Physical Activity Improves Brain Power
Ways to Stay Motivated
Breathing
Supercharge Your Walking
Safety First!
Weather Considerations for Walking
29 Things to Do While Walking
Getting Out the Door Checklist
Audiobook version of the Fitness Walking Exercise Program Booklet (1:30:18)
Listen to the 70-page Fitness walking booklet audiobook version anytime…
At work, rest, or play…
the ultimate in multi-tasking!
Fitness Walking Track Your Progress Worksheet
Having a visual reminder of your progress will keep you walking and exercising more and more!
The Fountain of Youth?
Just like affirmations develop your mindset to activate your subconscious mind to stay focused you need to activate your physical body and fight the aging process.
The secret to staying young?
It’s not a wonder drug, vitamins, or a new diet
It’s exercise!
Exercise can effectively reduce nearly every single sign of aging.
Visual Signs - things like:
wrinkles
fine lines
age marks
sagging skin
Physical Signs - all the diseases your doctor warns you about:
diabetes
heart disease
stroke
Mitochondria the “Powerhouse” of Your Cells
Recently, scientists at McMaster University looked at the impact of frequent exercise on using lab mice. They found that frequent exercise dramatically increased lifespan by preventing mitochondria from degenerating.
The result? Beyond longer lifespans, an effective exercise routine keeps your cells effectively utilizing energy.
So how do you stimulate your mitochondria to help keep you looking young? Exercise and build muscle mass!
Get in Shape and Stay in Shape the Easy Way!
The 35-minutes fitness session is efficient
Walk and Exercise at your convenience
The 4 body-weight fitness exercises target your whole body for a complete workout in the least amount of time
Walking is a low impact fitness exercise all but eliminates the risk of injury
Walking to music quickens your pace
Affirmations throughout the session have a positive effect on your mindset.
Your improved mindset about getting in shape will have you looking forward to each session.
Mitochondria the “Powerhouse” of Your Cells
By exercising multiple muscles groups simultaneously, you also burn more calories (which means you lose weight faster…if you want to lose weight).
HIIT training allows you to activate more muscles in less time—sometimes as little as 15 or 20 minutes.
Eliminates the need for gym memberships and working out with strangers.
Lower your health care costs
Enjoy a greater sense of wellbeing
You are in total control of your workouts.
The Fitness Walking Exercise Program Includes:
Walk, listen, exercise…35-minutes to the best shape of your life!
Introduction to Fitness Walking (3:55)
The warm-up (7:20)
The Fitness Walking Exercise Session with Affirmations (35:43)
The Fitness Walking Exercise Session -Music only (35:43)
The Cool-down (4:55)
Thank You! (1:02)
Fitness Walking Track Your Progress Worksheet
Bonus #1: 70-page Fitness Walking Exercise Program Booklet
Bonus #2: Audiobook version of the Fitness Walking Exercise Program Booklet (1:30:18)
Bonus #3: Track Your Progress Worksheet
The Six Action Steps to Getting Into the Best Shape of Your Life
(and literally got me off the floor)
Warm up
Walk
Cycles of Fitness Exercises
Pushups
Squats
Lunges
Shoulder Planks
Listen to the Affirmations
HIIT: High-Intensity Interval Training
Cool-down
Money-Back Guarantee
OUR EASILY WALK-AWAY 100% MONEY BACK GUARANTEE
The Walking for Health and Fitness - Fitness Walking Program comes with a 100% money-back guarantee.
You will immediately feel the benefits of listening to my Fitness Walking Exercise Session with Affirmations, and your family and friends will see the change in a healthier, happier you!
Download my program, use it, and if you don’t like it, then just e-mail me and I’ll give you all your money back. I’m taking a risk by doing this. I can’t make you return the program. I can’t get the files back off your computer when you download this digital product, so you could just order the program, ask for a refund and take advantage of me, but I’m going to trust that you’re not going to do that to me.
There’s a good reason that Walking for Health and Fitness is the “Easiest Way to Get in Shape and Stay in Shape”.
Join those that have made tremendous positive changes in their lives.
Invest in yourself now! You deserve the very best
Walk on,
Frank Ring
