How to make walking fun


Photo by João Cabral on

10 ways to add fun to your walk

Walking in your house or outside is the easy way to get some exercise these days

With social distancing in place, walking alone is the new pattern. Here are 10 ways to add fun to your walk.

  1. Vary your stride- take high steps, long steps or walk sideways
  2. Do arm circles as you walk
  3. Pick bird, plant or tree as a topic and try to identify as many as you can on your walk
  4. Add in random exercises: squats, toe raises, lunges, tree or fence push ups
  5. Whistle or hum random tunes 
  6. Stop and shake your whole body to release tension 
  7. Pump your arms like you are running fast
  8. Breath- long slow deep breaths
  9. Look for beauty in your surroundings
  10. Try walking mediation- focus your mind on your feet and how each step feels 


Get creative and add fun to your walking by looking around and enjoying the beauty around you

No matter what you do get outside when you can, exercise in fresh air is good for your mental health. Walk around your house or all of these ideas can be done walking in place to music of your choice. Self care is not optional, it is critical to your overall health.


Need more ideas: Schedule a coaching call

Contact  Coach Gwen for a complimentary life coaching strategy session

The Truth about Exercise

Do you love to exercise? Are you motivated to exercise? Or do you dread exercise as something you should do? Do you think if you exercise you can eat anything you want? Guess again. Here are the hidden truths about exercise you need to know.



The truth about exercise: Your current motivation is based on your past

It turns our that your past relationship with exercise has everything to do with what motivates you to exercise now.

Michelle Segar has made a study of the science of motivation with exercise. Her simple advice makes sense. ” Take any and every opportunity to move, in any way possible, at what ever speed you like, for any amount of time. Do what make you feel good; stop doing what makes you feel bad.”

 The truth about exercise: You cannot outrun your fork.

No amount of exercise will allow you to eat junk food, high processed foods and sugar filled drinks. So give up the idea that exercise will allow you to eat anything you want.

The truth about exercise: Exercise has to be something you like to do

When you think of exercise as a chore or something you must accomplish it becomes easy to avoid it or give it a low priority. What motivates people is to choose things we like to do, that make us feel good.

Exercise is just the way you keep you body in shape so you can enjoy all the things you want to do in life. You only get one body. You cannot trade it in like a used car.

Exercise is not running on a treadmill until you are miserable. Exercise is any activity that elevates your heart rate and gets you moving. If you don’t like exercise, find an activity that you do like. Here are some ideas:

Dance at a club or in your own home to favorite tunes

Take a class – try something you have never done before

Hike/ walk. Walk to do your errands

Gardening or yard work-

Play ball or catch with your dog, kids or friends

Clean out a closet or your garage

Play outside- remember how we did that as kids?

Shoot baskets- you don’t have to be good at it

The truth about exercise is to be creative and have fun moving.

Contact Coach Gwen for a complimentary call

Daily junk food or weekend binge?

Are Weekend Binges as Harmful to Gut Health as a Regular Junk Food Diet?


junk food

Eating healthily during the week and filling up with fast food over the weekend is just as bad for your gut health as eating junk food
every day of the week, according to a new study from the University of New South Wales.

In the study, two groups of rats were either given constant access to either a healthy food or junk food, while another group cycled between the two diets, receiving healthy food for four days and junk food for three days, over 16 weeks. A variety of metabolic markers were analyzed, including body weight, fat mass, insulin and leptin.

At the end of 16 weeks, rats on the cycled diet were 18% heavier than the rats on the healthy diet. In addition, the rats who were fed the junk diet food had reduced levels of microbial species which metabolize flavonoids, which have been linked to weight loss.

Researchers also established that the microbiota of cycled rats was nearly identical to the microbiota of rats on the junk food diet, with both groups’ microbiota being substantially different to the rats on the healthy diet.

Head researcher, Professor Margaret Morris, the Head of Pharmacology at UNSW said, “While these findings are yet to be replicated in humans, those who are strict with their diet during the week may be undoing all their good work by hitting the junk food over the weekend.”

Professor Morris believes that “The study suggests certain gut microbiota, including Ruminococcus and Blautia, may be promising targets for future therapeutic strategies to treat metabolic disorders”.

Source: University of New South Wales. “Weekend binges just as bad for the gut as a regular junk food diet, study suggests.” ScienceDaily. ScienceDaily, 20 January 2016.

Fitness barriers

What are your fitness barriers?


The top three reasons people fail with a fitness plan


1. Do you believe that once you reach a certain size or weight, you’ll be happy?

When you say to yourself, “I’ll be happy when I reach______pounds,” one of two outcomes will result.

The first outcome is that you never reach that weight and are, therefore, never happy. The second outcome is that you reach that magical weight and realize after a while that is has absolutely nothing to do with your happiness.

The way to reach an understanding about your weight is to identify and deal with the underlying problem or issue with you and weight. Start by paying attention to when you eat and what food means to you.

Then you can start to take care of yourself in a way that makes the weight less of a struggle. Food is not your enemy, it is a tool to give you energy and be healthy.


2. Do you frequently look for a shortcut or an easier way to achieve what you want?

Dedication, commitment, and effort are needed to accomplish anything worthwhile.

You need to make a plan and stick to it if you want to achieve success when it comes to raising your family and succeeding in your career. The same goes for maintaining a successful, loving relationship.

Persistence and taking small steps every day is required to accomplish most anything worthwhile. Losing weight and taking care of you is no exception.

When you are counting on your health, fitness, and weight loss goals to be accomplished by the latest fad, you are really looking for something to take the place of making lasting changes in your routines.

Take the time to make realistic goals and action steps that support your healthy self


3. Do you frequently use excuses to get yourself out of doing what it takes to reach your goals?

“I don’t have time.”

“I don’t like to sweat.”

“The rest of my family would never eat that.”

“Then I’d have to shower before I go to work.”

“I have to travel a lot in my line of work.”

“My shins hurt when I do that.”

“I have asthma.”

“I get a rash when I do that.”

“Then what do I do with all those sweaty clothes?”

“I’ll start Monday.”

“I’ll focus on that next year.”

So many people just want to talk about making a change. But when it comes right down to doing the hard work or making the tough decisions, they prefer to offer excuses as to why they continue living their lives just as they are. Don’t be a victim of your own excuses… If you have excuses, you’re not ready, plain and simple.

Start your list today of why it is important for you to be a healthy person. When those goals are important enough, they will override any of your past excuses.

Your three action steps for a successful fitness plan

  1. Understand your relationship with food, use food for health and energy
  2. Make a plan that you can do every day, one step at a time
  3. Throw out your excuses and focus on goals that are important to you

Gwen Pettit is a life coach who helps people feel good about the changes they make to improve health and fitness one step at a time.

Sign up for your free fitness weekly journal.

Gwen Pettit, MS, MA, ACC
Spiral Consulting
500 E Georgia Ave Gunnison, CO 81230
970-275-0323 mobile


What do you believe about your fitness level?

Are you a fit person? Are you a person who thinks you are awkward and physically challenged?

What internal messages to you give yourself every time you try something new that is physical?  What messages can you give yourself to support the pattern of being a physically fit person?

For any physical activity or skill, your mind is in charge of your body. It makes sense. First if you start a walking program, your mind has to make the decision to start the activity. Then it is your mind that places that activity on your schedule and reminds you to get moving.

When something is very important your mind will focus on it and give you positive reinforcements that this is what I want and need to be doing.

To be successful with any fitness activity you have to believe that you have the ability and resources to accomplish the activity. If you first believe you can be an active fit person you will be successful in getting there.

Now your actions need to follow that belief by setting up a realistic schedule for starting and staying on a fitness program.

For starting a walking program you need to commit to walking everyday for a specific amount of time. The biggest mistake I think people make is setting up impossible goals for the first week, then quitting because they didn’t make those goals.

For your success, take one action every day. Be consistent with that action. Pay attention to the small results and how you feel about accomplishing that one thing every day.

Give your self credit every day for the one thing you did to more you towards better health. Then repeat that action again tomorrow and build on it.

Become the fit person you want to be, one day at a time.

Keep moving and have fun with it.