Walking for Health and Fitness

EP 25: Breaking Through Roadblocks - How to Stay Consistent with Your Walking Routine Even When Life Gets Messy

Struggling to stay consistent with your walking routine? You're not alone—and this episode of the Walking for Health and Fitness Podcast delivers real-world strategies to overcome the most common fitness roadblocks. Whether you're short on time, low on energy, or battling a motivation slump, you’ll learn how to build a sustainable walking habit that works—no matter what life throws at you. If you've ever asked, “How do I stay on track with my exercise goals when everything feels out of control?”—this episode is your answer.

Do me a favor and drop a comment in and tell me Which one of the three do you struggle with most? Time, Energy, or Motivation?

Inside this episode, host Frank Ring shares:
✅ The top 3 reasons people stop walking—and how to conquer them
✅ “The Power of Small Wins” and how it creates unstoppable momentum
✅ A personal story of walking through total exhaustion
✅ The brain chemistry behind walking: 5 neurotransmitters that reset your mood and focus
✅ Why tracking your walks creates lasting motivation (backed by research)
✅ A brand-new weekly segment: The Step Forward Challenge—a one-mile reset walk to reconnect with your purpose
✅ A life-saving PSA for prostate cancer awareness and the simple blood test that changed Frank’s life

Whether you’re just starting your fitness journey or coming back after a break, this episode is your playbook for building consistency, focus, and resilience—one walk at a time.

🔗 JOIN THE WALKING WORKS PROGRAM:
https://www.walkingforhealthandfitness.com/walking-works-program

📰 SUBSCRIBE TO THE WIN NEWSLETTER (Walking Inspiration Now):
Get weekly tips, walking prompts, and motivation delivered to your inbox!
https://www.walkingforhealthandfitness.com/newsletter

If the Weekly Walking Challenge: Your One-Mile Reset moved you, share your reflection with me. I’d love to hear how your One-Mile Reset Walk went.

Mentioned in this Episode:

EP. 24: Walking Save My Life: https://youtu.be/B-df9cy7a5Y

My Virtual Walk Around the United States: https://www.walkingforhealthandfitness.com/blog/my-virtual-walk-around-the-united-states

Walking for Health and Fitness Podcast Playlist: https://www.youtube.com/playlist?list=PLi1Enc8_ZhbppEMBhUP6w-j2dT2wbk6X_

Books by Frank S. Ring

1: Walking for Health and Fitness - The Easiest Way to Get in Shape and Stay in Shape: https://amzn.to/334f3gK

2: Fitness Walking and Bodyweight Exercises: https://amzn.to/2s97FnX

3: Walking Inspiration: A 12-Month Plan to Inspire Your Health and Fitness

https://amzn.to/2U4VWSi

4: Walking Logbook Journal: https://amzn.to/3FH1sCx

5: Walking Works Blueprint: A 14-Day Quick Start Plan to Build a Walking Habit, Reduce Anxiety, and Jumpstart Weight Loss: https://amzn.to/43gxyQj

 

Walking and Fitness Programs:

Walking for Health and Fitness Complete Walking Program: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program

From Why to Walking: https://www.walkingforhealthandfitness.com/from-why-to-walking

Walking Works Habit Builder: https://www.walkingforhealthandfitness.com/walking-for-health-and-fitness-program

Fitness Walking Exercise Program: https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program

Stretching for Health and Fitness: https://www.walkingforhealthandfitness.com/fitness-walking-exercise-program

#WalkingForHealth, #WalkingRoutine, #StayConsistent, #FitnessMotivation, #WalkingChallenge, #HealthyHabits, #WalkingPodcast

EP 24: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection

In this powerful and deeply personal episode, I share the full story of how walking—and early PSA testing—helped save my life.

You'll hear how my PSA numbers slowly rose over the years, how I rationalized them away, and how one timely MRI led to a cancer diagnosis that changed everything. I open up about hormone therapy (ADT), my upcoming radiation treatment, and the emotional, physical, and spiritual impact of facing prostate cancer head-on.

Tune in, and please share this with someone who needs to hear it.

👉 Learn more at www.walkingforhealthandfitness.com/walkingworksprogram

👉 Learn more at: Prostate Cancer Research Institute: https://pcri.org

I also share:

• Why I started tracking PSA levels in the early 2000s
• What I’ve learned about the prostate and why cancer often shows up there
• How lifestyle after diagnosis affects survival
• Why I’m lifting heavy and walking with purpose
• The truth about ADT side effects (including weight, fatigue, and libido)
• What men over 40—and the people who love them—must do today
• Whether you're a man navigating midlife, a caregiver, or someone who simply wants to take better care of your health, this episode is a call to action wrapped in real life experience.
• PSA testing may have saved my life. Walking helped me reclaim it.

👉 Subscribe: Walking Inspiration Newsletter (WIN): https://www.walkingforhealthandfitness.com/newsletter

Learn practical tips, motivation, and mindset strategies to support your walking and wellness journey.

#ProstateCancerAwareness #ProstateCancerSurvivor #MensHealthMatters #EarlyDetectionSavesLives #PSATest #GleasonScore #CancerSurvivorStory #WalkingSavedMyLife #ADTtherapy #RadiationTherapy

 

EP 23: NEAT Reveals the Secret to Burning Fat Without Exercise

Want to burn more fat without spending hours at the gym? In this episode, host Frank S. Ring breaks down the science of NEAT—Non-Exercise Activity Thermogenesis—and how everyday movements like walking, cleaning, fidgeting, and standing can help you lose weight, manage blood sugar, and increase your metabolism.

Walking Works Program: A 14-day Quick Start plan to build a walking habit, reduce anxiety, and jumpstart weight loss: https://www.walkingforhealthandfitness.com/walking-works-program

You’ll learn:

• What NEAT is and how it boosts fat loss
• Why walking + NEAT is the ultimate weight-loss combo
• Easy ways to build more movement into your day
• How to use the Walking Logbook Journal to track NEAT
• Why short walk breaks may be more effective than long workouts

Whether you're working from home, managing joint pain, or feel overwhelmed by traditional fitness plans, NEAT is your secret weapon to stay active, burn calories, and improve your health—all without structured workouts.

Mentioned in this episode:

Walking for Health and Fitness Book: https://www.walkingforhealthandfitness.com/the-ebook
Walking Logbook Journal: https://amzn.to/3FH1sCx

WALKING Really Works When Diets Fail: https://youtu.be/OJllm9yLggU

Next Episode Preview: Don’t miss Episode 24, where we dive into walking, exercise, and prostate cancer—and explore how low-impact movement can protect and restore men’s health.

Walking for Health and Fitness Podcast with Frank S. Ring

EP. 22: Why Walking Works: Boost Health, Reduce Anxiety, and Build a Lifelong Habit

In this episode of the Walking for Health and Fitness Podcast, we explore why walking is the most effective and sustainable way to improve your health and well-being. 

You'll learn the powerful connection between walking for fitness and mental health benefits of walk, and how even short walks can sharpen focus, boost mood, and reduce anxiety through natural brain chemistry. 

We dive into the science behind key neurotransmitters like serotonin, dopamine, and GABA, and explain how long walks help your legs develop more blood vessels, improving circulation and endurance. 

If you're looking for a low-impact, high-return way to feel better, this episode covers the proven benefits of walking daily—and why it's the ultimate tool for physical and emotional transformation.

This episode is sponsored by my newest book, Walking Works Blueprint—a 14-day quick start plan to help you reduce stress, build a walking habit, and get results. Available now on Amazon. 

Start your journey today—one step at a time.

Learn more about Walking Works Blueprint: A 14-Day Quick Start Plan to Build a Walking Habit, Reduce Anxiety, and Jumpstart Weight Loss
https://amzn.to/43gxyQj

 

🎁 Free Resource:
Get your free guide: "The Power of Starting: One Simple Step That Changes Everything"
https://www.walkingforhealthandfitness.com/thepowerofstarting
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If you’ve struggled to stay consistent with your fitness, this episode will show you how to finally create a walking habit that sticks—and transforms your health for years to come.

👉 Subscribe to Walking for Health and Fitness for practical tips, motivation, and mindset strategies to support your walking and wellness journey.

Walking Inspiration Newsletter: https://www.walkingforhealthandfitness.com/newsletter

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

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Follow Walking for Health and Fitness on social media!

YouTube: https://www.youtube.com/@WalkingforHealthandFitness

Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram

Instagram: https://www.instagram.com/walkingforhealthandfitness/

X (Twitter): https://twitter.com/WalkingManFrank

LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/

Spotify: https://open.spotify.com/show/1HgAUyuF0Ux0EeiJ7wrXyS

Apple Podcast: https://podcasts.apple.com/us/podcast/walking-for-health-and-fitness/id1689142698

Amazon Music: https://music.amazon.com/podcasts/e427e810-ece5-42e8-8dc2-f9e0d635ac38

iHeart Radio: https://iheart.com/podcast/115710598

 

EP. 21 The First Step Is Everything: How to Start a Walking Habit that Sticks

The hardest part of any fitness journey? Taking the first step.
In this episode of the Walking for Health and Fitness podcast, we explore why starting small is the secret to building a walking habit that lasts for life.

Discover how just 10 minutes of walking can change your body, boost your mood, and spark a powerful mindset shift. We’ll break down how walking triggers feel-good chemicals like serotonin and dopamine, reduces stress, and sets you up for consistent success—without burnout or overwhelm.

👉 In this episode, you’ll learn:

Why your first step matters more than intensity or motivation

What happens inside your body during a 10-minute walk

How walking improves mental health and brain function

Simple ways to start walking today—and keep going tomorrow

Why consistency beats intensity for lasting fitness success

Learn more about Walking Works Blueprint: 
https://www.walkingforhealthandfitness.com/walkingworksblueprint

🎁 Free Resource:
Get your free guide: "The Power of Starting: One Simple Step That Changes Everything"
https://www.walkingforhealthandfitness.com/thepowerofstarting

If you’ve struggled to stay consistent with your fitness, this episode will show you how to finally create a walking habit that sticks—and transforms your health for years to come.

👉 Subscribe to Walking for Health and Fitness for practical tips, motivation, and mindset strategies to support your walking and wellness journey.

Walking Inspiration Newsletter: https://www.walkingforhealthandfitness.com/newsletter

My Virtual Run/Walk Around the United States: https://www.walkingforhealthandfitness.com/blog/my-virtual-walk-around-the-united-states

 

Follow Walking for Health and Fitness on social media!

YouTube: https://www.youtube.com/@WalkingforHealthandFitness

Facebook: https://www.facebook.com/walkingforhealthandfitnessprogram

Instagram: https://www.instagram.com/walkingforhealthandfitness/

X (Twitter): https://twitter.com/WalkingManFrank

LinkedIn: https://www.linkedin.com/company/walking-for-health-and-fitness/

 

Spotify: https://open.spotify.com/show/1HgAUyuF0Ux0EeiJ7wrXyS

Apple Podcast: https://podcasts.apple.com/us/podcast/walking-for-health-and-fitness/id1689142698

Amazon Music: https://music.amazon.com/podcasts/e427e810-ece5-42e8-8dc2-f9e0d635ac38

iHeart Radio: https://iheart.com/podcast/115710598

 

#startwalking #walkinghabit #walkingforfitness #habitbuilding #walkingforhealth #fitnessmotivation #walkingpodcast #wellnessjourney #mentalhealth #consistencyoverintensity

EP 20: Walking and Its Positive Effect on Blood Circulation in the Legs

I discuss walking and its positive effect on blood circulation in the legs. 

Part 1: Walking’s positive impact on circulation
Part 2: Increased Blood Flow and the Effects on the Veins
Part 3: Walking and Adaptive Remodeling of the Leg Veins

Walking benefits blood circulation in the legs by engaging the leg muscles in rhythmic contractions, acting as a natural pump that facilitates the flow of blood back to the heart. This muscle action, coupled with the increased heart rate during physical activity, enhances the efficiency of the cardiovascular system, ensuring optimal oxygen and nutrient delivery to the leg muscles and surrounding tissues. 

As walking requires constant movement, it helps prevent blood from pooling in the veins, reducing the risk of clot formation and promoting venous return. Furthermore, the overall cardiovascular benefits of walking contribute to healthier blood vessels, improving capillary function, and reducing peripheral resistance, all of which collectively support better blood circulation in the legs.

Free Download from Frank S. Ring:
Walking Logbook Journal Weekly Insights 1, 2, and 3:
https://tinyurl.com/YT-wlj-chapters

Walking for Health and Fitness Free Chapters:
https://tinyurl.com/whfchapters

Learn about Frank’s Walking and Fitness Programs Risk-Free
Stretching for Health and Fitness: https://tinyurl.com/YT-stretching

Walking for Health and Fitness Complete Walking Program: https://tinyurl.com/YT-Walking-Program

Fitness Walking Exercise Program: https://tinyurl.com/YT-FitnessWalkingEP

Walking for Health and Fitness Website

Products of the Week:

• Try Blinkist Risk-Free

 Books by Frank S. Ring

• Walking for Health and Fitness
• Fitness Walking and Bodyweight Exercises
• Walking Inspiration
• Walking Logbook Journal 

Facebook:

• Your First Walking Club (Group)
• Walking for Health and Fitness Program

EP 19: Happiness Walking and Holistic Health with Therapist Diane Lang

Welcome to a journey of happiness, walking, holistic health, joy, and well-being! In this Walking for Health and Fitness podcast, Therapist Diane Lang guides you through the transformative practice of happiness through walking, mindfulness, and gratitude, exploring holistic health realms. 

Dive into the secrets of cultivating happiness through Positive psychology mindful steps, and discover how this simple yet powerful practice can positively impact your mental, emotional, and physical well-being.

Diane Lang, a seasoned expert in holistic health, shares valuable insights, tips, and exercises to help you integrate happiness into your daily life. Whether you're an experienced practitioner or a curious beginner, this video offers something for everyone.

Get ready to embark on a holistic journey towards a happier, healthier you! Don't forget to lace up your walking shoes and join us on the path to well-rounded well-being. Hit play and let the happiness walk begin! 

Diane Lang: Sign up for her Weekly Newsletter
https://dianelang.org

Books by Diane Lang
Mindfully Happy by Diane Lang: https://amzn.to/47muItc

Baby Steps: The Path from Motherhood to Career: https://amzn.to/3QStnow

Free Download from Frank S. Ring:
Walking Logbook Journal Weekly Insights 1, 2, and 3:
https://tinyurl.com/YT-wlj-chapters

Learn about Frank’s Walking and Fitness Programs Risk-Free
Stretching for Health and Fitness: https://tinyurl.com/YT-stretching

Walking for Health and Fitness Complete Walking Program: https://tinyurl.com/YT-Walking-Program

Fitness Walking Exercise Program: https://tinyurl.com/YT-FitnessWalkingEP

Products of the Week:

• Try Blinkist Risk-Free

 Books by Frank S. Ring

• Walking for Health and Fitness
• Fitness Walking and Bodyweight Exercises
• Walking Inspiration
• Walking Logbook Journal 

Frank Ring Amazon Author Page

Facebook:

• Your First Walking Club (Group)
• Walking for Health and Fitness Program

 

 

Ep 18: Fitz Koehler’s Inspiring Cancer Comeback Story

I speak with Fitz Koehler, fitness professional, race announcer, and breast cancer survivor. We discuss her book, My Noise Cancer Comeback. 

Fitz goes into great detail in describing the seriousness of her breast cancer spreading like wildfire. Just six weeks earlier, she had a clean breast cancer scan. She holds nothing back in detailing the brutal effects chemotherapy took on her body. The Power of adrenaline and having a passion for her career. And fifteen months later, defeating cancer. 
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Fitz Koehler BOOKS:
My Noisy Cancer Comeback: https://amzn.to/40flgpm
Your Healthy Cancer Comeback: Sick to Strong: https://amzn.to/3FvVtjc
Healthy Cancer Comeback Journal: https://amzn.to/3QDKZER

Fitz Koehler LINKS:
Fitzness.com: https://www.fitzness.com/blog/
The Morning Mile: http://morningmile.com/apply-for-a-free-starter-kit/

Frank Ring LINKS:
Frank's Complete Walking Program:
https://tinyurl.com/YT-Walking-Program

Walking Logbook Journal Weekly Insights 1,2, and 3:
https://tinyurl.com/YT-wlj-chapters
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While the side effects of the chemotherapy drugs for her breast cancer were worse than the symptoms of the cancer itself, Fitz's doctors knew they had to be aggressive in her treatment. 

The "mean chemo" she endured included days of bedridden sickness, the inability to walk her dog for more than a few yards beyond her house, significant weight loss to her already lean body, chemo brain (forgetfulness), and how every hair on her body fell out! 

Throughout her ordeal, Fitz continued to fulfill her race-announcing duties nationwide. From the Big Sur Marathon to the Buffalo Marathon and many races in between, Fitz used the passion for her work and the accompanying adrenaline rush to will her body into action to give "her athletes" the best possible race day experience. 

Fitz was determined to continue doing the thing she loves, and she how race announcing is the best job in the world and to continue her business, www.fitzness.com.

Fitz Koehler's advice for anyone facing cancer:

• Perspective: don't "why me" it
• Pursue your passions; do not stay home. "Include living in your life because that's what you're fighting for. " 
• Control what you can. You can weaponize fitness and nutrition to help you through your ordeal. This increases your chance of remission and decreases your chance of recurrence.

Fitz also teaches that it's essential to be in the best shape because you never know when illness or accident will impact your life. 

The more fit you are, the better your chance of surviving the illness and quicker you will recover from it. 

If you are just diagnosed with cancer, here are Fitz's recommendations:

• Having perspective: Before her diagnosis, she used the words "at least it's not cancer" to put life's irritations into perspective. After her diagnosis, she still uses perspective to cope by saying, "At least my children don't have cancer." 

• Why it's essential to stay fit during cancer treatment. The "mean" chemo took a toll on Fitz, yet when she was able to, she did fitness activities such as walking to keep her body moving.

Her exceptional fitness level before her diagnosis was why she only had one overnight hospital stay. As her doctor said, "I know you are suffering, but you are living your life and having adventures the most perfectly healthy people don't have. If you were not in shape before his ordeal, you would have been hospitalized for at least a month.

• Harnessing the power of adrenaline and doing what you love. Fitz's advice to her audiences is to love what you do. Your passion may be what leads to the cure for cancer.

• Have a goal: we joked about how Killer Hill played a role in her recovery.

More from Frank Ring:
Amazon Best-Seller Walking for Health and Fitness: https://amzn.to/334f3gK

Walking for Health and Fitness Website

Products of the Week:

• Try Blinkist Risk-Free

 Books by Frank S. Ring

• Walking for Health and Fitness
• Fitness Walking and Bodyweight Exercises
• Walking Inspiration
• Walking Logbook Journal 

Facebook:

• Your First Walking Club (Group)
• Walking for Health and Fitness Program