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.

What you’ll learn

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

Timestamps / Chapters

Actions to start today

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. 💪🚶‍♂️

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:

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:

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

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”

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

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.

Roberts testimonial about my Fitness Walking Exercise program is featured on that page. I’ll leave a link in the description.

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

Discover why 7,000 steps a day could be your new gold standard for health and longevity.

You’ll learn:

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

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

Boost your mood and stay consistent with your fitness goals—by working with your brain instead of against it. In Episode 26 of the Walking for Health and Fitness Podcast, host Frank Ring sits down with Dr. Loretta Breuning, bestselling author of Habits of a Happy Brain and founder of the Inner Mammal Institute.

Together, they explore how your brain’s happy chemicals—dopamine, serotonin, oxytocin, and endorphins—are triggered by simple, daily actions like walking, social connection, novelty, and small wins. This conversation breaks down why we quit good habits (even when we feel better doing them) and gives you brain-based tools to make your walking habit stick for life.

In this eye-opening episode, I sit down with Dr. Loretta Breuning, author of Habits of a Happy Brain and founder of the Inner Mammal Institute, to explore the real reason we fall off track—and how to retrain your brain to feel good about sticking with healthy habits like walking.

Episode 26 – Walking for Health and Fitness Podcast

You’ll learn:

Whether you’re building a new walking habit or trying to get back on track—this episode gives you the brain-based tools to make it stick.

👣 Don’t miss this deep dive into the chemistry of consistency. Your next step might be your next breakthrough.

---

🎁 Learn more about Frank's latest book:

Get the Walking Works Blueprint Preview + Free Music Track

Start your week off with a WIN!

---

📘 Habits of a Happy Brain By Dr. Loretta Breuning: https://amzn.to/3H6Yr20

🎁 Get a Free 5-Day Training Course: 

📘 Learn more from Dr. Breuning at InnerMammalInstitute.org

---

🎧 Listen, subscribe, and walk with us at:

Related Videos:

Episode 21: How to Start a Walking Habit that Sticks

Podcast 22: Step Your Way to Serenity: How Walking Transforms Health & Reduces Anxiety: https://youtu.be/4XH3WqTnJI4

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

Podcast 24: Walking Saved My Life: A Prostate Cancer Survivor’s Journey and the Power of Early Detection: https://youtu.be/B-df9cy7a5Y

Podcast 25: WALKING Consistency Hacks for Messy Life Moments | Walking for Health and Fitness: https://youtu.be/P0s0ylDzheU

#WalkingForHealth #LorettaBreuning #HabitsOfAHappyBrain #PodcastEpisode26 #BrainChemistry #WalkingPodcast #FitnessMotivation #InnerMammalInstitute #Dopamine #FrankRing

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:

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:

📰 SUBSCRIBE TO THE WIN NEWSLETTER (Walking Inspiration Now):

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

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:

👉 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

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

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

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

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

🎁 Free Resource:

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:

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

The hardest part of any fitness journey? Taking the first step.

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: 

🎁 Free Resource:

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

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

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