Walking for Health and Fitness

Walking Chicago’s Coastline — A 63-Mile Journey with Author Michael McColly | EP. 34

Discover how a 63-mile walk across Chicago transformed writer Michael McColly’s health, mindset, and connection to the world around him. In this episode, Michael joins Frank Ring to explore the power of walking for mental clarity, physical health, and understanding the hidden stories of our cities.

Michael shares the journey behind his book Walking Chicago’s Coastline: A 63-Mile Journey to the Indiana Dunes — revealing what you learn when you navigate Chicago’s beaches, neighborhoods, industrial zones, toxic fields, and natural marshlands on foot.

This conversation dives into:
• How walking helped Michael manage depression and chronic illness
• What long-distance walking reveals about Chicago’s coastline and history
• The beauty found in overlooked, abandoned, or industrial spaces
• Why intentional walking boosts creativity, focus, and emotional resilience
• The connection between walking, environment, and community health
• How COVID reignited America’s love for walking
• The spiritual and personal growth that comes from purposeful movement

Frank also shares his personal experience with prostate cancer, including how walking supported him throughout treatment — and why every man needs to hear this message:

👉 Get your PSA levels tested. Early detection saves lives.

If you or someone you love is dealing with a prostate cancer diagnosis, Frank is here as a resource.
“I’ve lived it, I’ve walked through it, and I’ve come out the other side stronger. Helping men through diagnosis, treatment, and recovery is the most meaningful work of my life.”

Connect with Michael McColly:
📘 Walking Chicago’s Coastline – https://amzn.to/48uePDh
🌐 Website: https://www.michaelmccolly.net

Frank also opens up about his prostate cancer battle, the fog of uncertainty he faced during treatment, and how walking helped him rebuild energy, identity, and hope. He reminds all men:
Get your PSA levels checked. Early detection saves lives.

Additional Resources:
➡️ The Walking Works Free Chapters - https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway

➡️ WIN Weekly Newsletter: https://www.walkingforhealthandfitness.com/newsletter

➡️ Free “Power of Starting” Guide: https://www.walkingforhealthandfitness.com/thepowerofstarting

If you or someone you love has received a prostate-cancer diagnosis, Frank is here as a resource.
“I’ve lived it. I’ve come out the other side more optimistic about life than ever. And now my mission is to help other men stay strong through treatment, recovery, and beyond. This is the most rewarding work of my life.”

To learn what it looks like to work with Frank, email: Frank@walkingforhealthandfitness.com

 

 

#WalkingPodcast #MichaelMcColly #WalkingChicagosCoastline #UrbanWalking #IndianaDunes #WalkingForHealth #PSATest #MensHealthMatters #ProstateCancerAwareness #WalkingInspiration #WalkingWorks #FrankSRing #WalkingForFitness #HealingThroughWalking

EP: 33 Why Tracking Works: Lessons from My 11,285-Mile Virtual Walk

Struggling to stay consistent with your walking routine? In this episode, author and coach Frank Ring shows why you can’t improve what you don’t track—and how simple logging turns “I’ll try” into visible progress.

Frank shares the origin and completion of his 11,285-mile Virtual Walk Around the United States (including 186 miles across New Jersey), and the science-backed strategies that kept him moving for years. 

You’ll learn exactly how to track your walks—from the Walking Logbook Journal (wins, reflections, gratitude) to the Google Sheets Walking Tracker (automatic totals, graphs, mileage countdowns)—so you can build motivation, accountability, and long-term consistency.

Start today to build your walking habit!
Walking Habit Builder Program: https://www.walkingforhealthandfitness.com/habit
Use Code: tracking33 and save $10.

Walking Logbook Journal: https://www.walkingforhealthandfitness.com/walking-logbook-journal

What you’ll learn:

✅ Why self-monitoring boosts adherence and results

✅ How tracking reinforces goals, mindset, and momentum

✅ Practical ways to log time, distance, steps, wins, and gratitude

✅ How Frank used maps, photos, and creative “virtual checkpoints” to make walking fun and sustainable

✅ Get the tools: Free Google Sheets Walking Tracker:
https://www.walkingforhealthandfitness.com/podcast/why-tracking-works-lessons-from-my-virtual-walk

✅ Walking Habit Builder: 10 weeks of coaching + resources (use code tracking33 and save $10):
https://www.walkingforhealthandfitness.com/habit

Start with Day 1 today. In 30 days, look back at your log and see how far you’ve come.

Website: Walking for Health and Fitness: https://www.walkingforhealthandfitness.com

Books by Frank S. Ring

👉 Frank S. Ring: Walking for Health and Fitness:
 https://amzn.to/334f3gK

👉Frank S. Ring: Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint

#WalkingForHealthAndFitness #WalkingHabitBuilder #WalkingMotivation #WalkingPodcast #FitnessAccountability #HealthyHabits #WalkingConsistency #WalkYourWayToHealth #TrackYourProgress

EP 32: 3 Walking Hacks That Crush Anxiety Right Now

Anxiety doesn’t have to control your day—and you don’t need a prescription to calm your mind. In this episode of the Walking for Health and Fitness Podcast, I’ll show you how to turn your daily walk into a moving meditation that rewires your brain and restores your peace of mind.

Here’s what you’ll discover:
✅ Hack 1: How to meet anxiety instead of fighting it—featuring insights from David Bayer’s A Changed Mind
✅ Hack 2: Gratitude walks that reset your mental script and help you focus on what’s good
✅ Hack 3: Sensory focus walks to anchor you back into the present moment

• A bonus Fall Stress Reset routine that uses just 10 minutes a day to lower stress and boost calm

I also share a personal story of when anxiety first hit me—and how reframing those feelings changed everything.

By the end of this episode, you’ll have simple, powerful tools you can use today to walk through anxiety, not around it.

👉 Don’t miss this one—especially as fall stress ramps up.

🎁 Download my free guide The Power of Starting here: https://www.walkingforhealthandfitness.com/thepowerofstarting

Get more information:

Website: https://www.walkingforhealthandfitness.com

👉 Frank S. Ring: Walking for Health and Fitness:
 https://amzn.to/334f3gK

👉Frank S. Ring: Walking Works Blueprint: https://www.walkingforhealthandfitness.com/walkingworksblueprint

 

👉 David Bayer: A Changed Mind: https://amzn.to/4mw0zyX

👉David Bayer- This is The Best Explanation Ever on Overcoming Anxiety: https://youtu.be/9NlUFBWQ2Zw?si=mKX6_KvXXQR2TGqC

Walk on,
Frank

#WalkingPodcast #WalkingForHealth #WalkingForFitness #AnxietyRelief #StressRelief #WalkingWorks #MentalHealth #Mindfulness #FitnessPodcast #WalkingMeditation

 

EP 31: Walking + Strength: Double Your Fitness in 32 Minutes | Walking for Health and Fitness Podcast Ep. 31

What if you could burn fat, build strength, and boost your energy in just 32 minutes—without a gym, weights, or complicated workouts?

In this episode, Frank Ring reveals how to combine fitness walking and bodyweight exercises into one powerful routine. You’ll discover the Core Four moves—pushups, squats, lunges, and planks—and learn how they transform a simple walk into a total-body workout.

You’ll also hear:
✅ The science behind walking speed and longevity
✅ How combining cardio + strength creates faster results (EPOC effect)
✅ A step-by-step Supercharged Walk you can try this week
✅ An inspiring story from Bob, a listener about to turn 80, who feels younger and stronger with the program

Special Offer for Podcast 31 Listeners: Get 31% off the Fitness Walking Exercise Program! Use code EP31FITNESS at checkout:
👉 https://www.walkingforhealthandfitness.com/fitnesswalkingprogram

Whether you’re new to fitness or looking to take your walking to the next level, this episode will show you how to train smarter, not harder.

More Podcasts:

Website: https://www.walkingforhealthandfitness.com/podcast-episode

 

Timestamp:

0:00 Introduction
1:40 Segment 1: The Walking Foundation – Why Endurance Alone Isn’t Enough
4:47 Segment 2: Strength on the Go: How 4 Simple Moves Transform Your Body
8:32 Segment 3: Double the Benefit: Burn Fat and Build Muscle in the Same Walk
11:10 Segment 4: The Supercharged Walk – A 32-Minute Routine for Total Fitness
14:26 Fitness Walking Exercise Program
17:16 Reflection of the Week / Step Forward Challenge

 

#WalkingForFitness #FitnessPodcast #WalkingWorkout #BodyweightExercises #WalkingAndStrength #HealthPodcast #Longevity #WalkingTips #WalkingExercise #WalkingRoutine

 

EP 30: The 14-Day Walking Reset - Simple Steps to Restart Your Health Journey

Reset your health in just 14 days—no gym, no guilt, just walking. In this episode, Frank Ring (author of the Amazon Best Seller Walking for Health and Fitness) lays out a step-by-step 14-Day Walking Reset to rebuild energy, lose weight, reduce anxiety, and finally get consistent again—perfect for beginners or anyone restarting after time off.

You’ll learn why walking works, how to use the 10-minute Time Test to measure real progress, and the four daily practices—logging, small wins, gratitude, and reflection—that rewire your brain for consistency. We’ll tackle the biggest roadblocks (time, motivation, weather, injury fears, lack of support) and show you how to beat them in minutes a day.

Want the plan done for you? The Walking Works Program gives you a day-by-day routine with guiding emails, technique videos, mindset tools, and pacing music—so you always know exactly what to do next.

👉 Walking Works Program: https://www.walkingforhealthandfitness.com/walking-works-program
👉 Blueprint book + resources: https://www.walkingforhealthandfitness.com/walkingworksblueprint

What you’ll learn
• The 14-day framework to restart fitness—fast
• The 10-minute Time Test for visible progress you can’t ignore
• How small habits (wins, gratitude, reflection) boost dopamine and motivation
• Simple solutions for time, motivation, weather, and injury fears
• How the Walking Works Program removes all guesswork

Comment: What’s the biggest obstacle that keeps you from walking consistently?

Timestamps / Chapters
00:00 Introduction – the 14-Day Walking Reset
02:15 Who I am & why walking works for life
02:43 Segment 1 – The Reset Plan (logging, wins, gratitude, reflection)
06:18 Segment 2 – Why walking beats the gym for your reset
08:43 Segment 3 – Breaking down Days 1–14 (+ why 14 days)
11:56 Segment 4 – Overcoming real-world roadblocks
16:55 Listener question: What’s your biggest obstacle?
17:23 Segment 5 – Your Walking Works Program (day-by-day + emails)
19:10 Segment 6 – Step Forward Challenge (baseline + 10-minute test)

Actions to start today
• Day 1: Just walk—establish your baseline
• Day 2: 10-minute Time Test—mark your endpoint and compare again on Day 14
• Days 3–14: Follow the plan: structure → expand → celebrate wins

If this helped, like, subscribe, and share with someone who needs a walking reset. Better health and a brighter mindset are just a walk away. 💪🚶‍♂️

#WalkingForHealth #WalkingWorks #14DayReset #WalkingForWeightLoss #WalkingHabit #BeginnerFitness #WalkingMotivation #Longevity #MentalHealth #FitnessReset

EP 29: Unlock Longevity – Walk 15 Minutes a Day with BRISK WALKING

What if just 15 minutes of brisk walking a day could lower your risk of early death, protect your heart, boost your mood, and even add years to your life? New research from Vanderbilt University shows that intensity matters more than time when it comes to walking—brisk walking delivers powerful results in as little as a quarter of an hour.

In this episode, Frank Ring—author of Walking for Health and Fitness and Walking Works Blueprint—dives deep into the science of brisk walking and shows you how to make it part of your daily routine.

In this episode you’ll learn:

• Why 15 minutes of brisk walking is more effective than hours of slow strolling.
• How brisk walking improves cardiovascular health and lowers blood sugar.
• The brain-boosting chemicals released during walking (dopamine, serotonin, endorphins, oxytocin).
• Two easy ways to pick up your pace: the Arm Swing Power Method and the Metronome Trick.
• How to support your walks with simple nutrition strategies—hydration, balanced meals, and post-walk recovery.
• Why connecting your why to walking makes consistency stick for life.

Frank also shares his personal journey—from recovering after a back injury in 2016 to facing prostate cancer in 2025—and how walking became his anchor for resilience, healing, and longevity.

👉 7-Day Challenge: Commit to one 15-minute brisk walk every day this week. Walk with purpose, fuel your body, and reflect on your why.

📖 Free Resource: Grab the first chapters of Frank’s Walking Works Blueprint plus a bonus walking music track at:
www.walkingforhealthandfitness.com/walkingworksbookgiveaway

Walking isn’t just exercise—it’s your roadmap to a longer, stronger, healthier life.

#BriskWalking #WalkingForHealth #Longevity #WalkingPodcast #FitnessTips #WalkingWorks #HealthAndWellness #WalkingMotivation #HeartHealth #WalkDaily

Ep 28: 3×3 Walking: The 30-Minute Workout Changing Lives

Discover the Japanese 3×3 Walking Method—a simple 30-minute routine (3 minutes brisk, 3 minutes easy) proven to boost heart health, build strength, burn fat, and keep you motivated. In this episode, Frank shares the science, inspiring real-life stories, and his own journey using interval walking during prostate cancer treatment. 

Plus, grab your free Walking Works Blueprint preview at https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway

What if just 30 minutes of walking could dramatically improve your health—without running, gyms, or expensive equipment?

In this episode of the Walking for Health and Fitness Podcast, Frank explores the science and stories behind the Japanese 3×3 Walking Method, also known as Interval Walking Training (IWT). Developed by Dr. Hiroshi Nose and Professor Shizue Masuki at Shinshu University, this simple routine—three minutes brisk, three minutes easy, repeated five times—has been proven to:

✅ Boost cardiovascular health and “cardiac flexibility”
✅ Increase leg muscle strength by 13–17% in only 5 months
✅ Help reduce dangerous visceral fat and improve weight management
✅ Deliver sustainable, enjoyable workouts people actually stick with

You’ll hear inspiring testimonials from real walkers—including seniors in their 60s, 70s, and even 80s—who have regained energy, mobility, and confidence through interval walking. Frank also shares his personal story of using the 3×3 method during prostate cancer treatment to help maintain muscle strength while on ADT (Androgen Deprivation Therapy).

🎧 Whether you’re brand new to walking or a seasoned fitness enthusiast, this episode will show you why the 3×3 Walking Method is changing lives—and how you can get started today.

👉 FREE GIFT: Get the first chapters of Frank’s Walking Works Blueprint book + a bonus walking music track at: https://www.walkingforhealthandfitness.com/walkingworksbookgiveaway

📌 Episode Highlights:

The origins of interval walking and its roots in training history (Fartlek, Tabata, HIIT)

Why “cardiac flexibility” is the secret to heart health

How interval walking protects strength and independence as we age

The “afterburn effect” and metabolic flexibility for weight loss

Real-life testimonials, including Frank’s own health journey

Step-by-step guide to starting your first 3×3 walk

If you’re ready for a workout that’s simple, proven, and life-changing—this is your episode.

🔔 Don’t forget to like, follow, and share the show with a friend who wants to take the first step toward better health.

Mentioned in this episode:
Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection
https://www.walkingforhealthandfitness.com/podcast/ep24-walking-saved-my-life

Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description.
https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program

 

#WalkingForHealth #FitnessPodcast #IntervalWalking #3x3Walking #WalkingWorkout #HealthyLifestyle #WalkingForFitness #WeightLossWalking #HeartHealth #Longevity #japanesewalkingmethod

EP. 27 Why Walking 7,000 Steps Might Be All You Need - New Science Big Results.mp3

Discover why 7,000 steps a day could be your new gold standard for health and longevity.
In this episode of the Walking for Health and Fitness Podcast, Frank Ring unpacks a groundbreaking study published in The Lancet Public Health that analyzed 57 studies across 10 countries—and found that walking 7,000 steps a day can:

• Cut your risk of early death by 47%
• Reduce dementia risk by 38%
• Boost mood and lower the risk of depression, heart disease, and type 2 diabetes

You’ll learn:
✅ How to overcome common walking barriers like perfectionism, lack of time, and “short walks don’t count” thinking
✅ Why 3×20-minute walks can be just as powerful as one 60-minute walk
✅ The leg circulation and endurance benefits of longer walks
✅ Why even 2,000–4,000 steps a day still improves your health
✅ How to make 7,000 steps a realistic, sustainable habit

🎁 Plus—get Frank’s FREE Walking Works Blueprint & Music Track Giveaway to maximize your walking time and keep your steps consistent and enjoyable.
👉 www.walkingforhealthandfitness.com/walkingworksbookgiveaway

Perfect for: Anyone wanting to improve heart health, brain function, mood, and fitness—without the pressure of hitting 10,000 steps every day.

Episode 26: Boost Your Mood: https://www.podbean.com/eas/pb-xgbr9-1920df9

Episode 25: Breaking Through Roadblocks: https://www.podbean.com/eas/pb-ast3n-19146c2

Episode 24: Walking Saved My Life (Prostate Cancer): https://www.podbean.com/eas/pb-6eqhm-18ffc00

Episode 23: Neat (Non-Exercise Activity Thermogenesis): https://www.podbean.com/eas/pb-cf39q-18e01db

Walking for Health and Fitness Website: https://www.walkingforhealthandfitness.com

 

#WalkingBenefits #7000Steps #WalkingForHealth #WalkingPodcast #FitnessMotivation #DailySteps #LongevityTips #WalkingWorks #FrankRing #WalkingGoals #WalkingFitness