Join The FREE 100 Mile Walking Challenge!!

This free 100 mile walking challenge includes a printable challenge calendar, community support and expert tips.

We’re officially in full swing with the holiday season, which means you might be noticing some extra sweet treats sneaking into your day. Thankfully, walking is an excellent tool to help naturally stabilize blood sugar levels during the holiday season.

BUT… consistency matters if you want to see results with walking.

So, to help keep all of us on track during the holiday season, I’ve created a FREE 100 mile walking challenge for us to follow throughout the entire month of November!

DOWNLOAD YOUR FREE CHALLENGE CALENDAR HERE!

How To Join The Challenge

We’ll be walking a total of 100 miles throughout the month of November. This equates to 3.3 miles per day (or around 7,500 steps per day).

All you have to do to join the Challenge is download your calendar (HERE) and start walking!

And you know what helps with consistency? Accountability and support! Grab your friends and family members or join the AEN Facebook Group to share your journey all month long!

You can join the AEN Facebook group HERE.

Are you in?! Let’s DO THIS!

Scroll down to learn more about the benefits of walking and some of my top walking tips!

What to Eat After a Walk

Walking primarily burns fat as fuel, so we want to keep that fat burning train rolling with our post-exercise meal! For break-fast or lunch, make a meal that is high in protein, fat and fiber. This helps to shut off hunger and makes it easier for the body to shift back into fat burning. Check out some tasty and simple post-walk meals below.

Post-walk meals and drinks:

My Top Walking Tips

Walking is a simple and easy exercise to incorporate into your routine, but below are some of my top walking tips to help make it even easier to incorporate.

Walk after meals. Even a 5 minute walk after your meal could help to lower and balance blood sugar levels.

Break up your walks. Instead of going for one long walk, break up your walks into 10-15 minute “mini” walks. This not only makes it easier to fit into your day, it also is better for weight loss and wellness goals.

Get a step tracker. This isn’t necessary, but it’s a great tool! I use the FitBit Versa 4 to track my steps throughout the day. You can also “challenge” your friends to step challenges throughout the week through the FitBit app.

Benefits of Walking

Walking has a plethora of known and studied benefits, but these are some of my favorite perks:

Walking at least 8,200 steps per day has been found to help reduce risk of obesity, incidences of GERD/acid reflux, sleep apnea and major depressive disorder.(1)
Walking outside in a natural environment (like the park, a garden or the beach) has been found to lower the stress hormone cortisol.(2)
Walking for at least 30 minutes per day 5 days per week has been found to help reduce your risk of heart disease by roughly 19%.(3)
Walking after meals may help reduce post-prandial (after-eating) blood sugar levels.
Those who walk 30-45 minutes per day have about 43% fewer sick days.(4)
Studies find walking can help improve your mood and boost self-esteem.(5)

Walking Challenge FAQ’s

Do I have to walk a certain pace?

No, the most important factor is just getting a total of 7,500 steps per day. You can do it fast, slow, or even run! Whatever works for your body and your goals.

Do I have to get the steps all at once?

Ideally, aim for one longer walk (20-30 minutes) and get the rest of the steps from shorter walks or daily activity. But any way you can hit the goal is better than not hitting it at all. See my walking tips above.

Can I walk longer?

Absolutely! If you’re feeling up for it, a good range to aim for (assuming you don’t have an injury or physical limitation), is 10,000-12,000 steps. This is the range I’ve found to be best for sustainable fat loss and better energy levels.