Hello, Challengers!

I wanted to check in with you and see the status of your training. We are now eight weeks out from the Challenge Walk MS, and I thought I'd give you some motivational tips and information to keep you motivated!

To train correctly for this event, you need to progress slowly and listen to your body at all times. Begin by adjusting first the frequency of you walking, then the duration and finally the intensity. The essential components of a good walking program are warm-up, walk, cool-down, stretching and strength training.

Five Good Reasons to Start Walking (besides the MS Challenge Walk)

1. Reduces cholesterol levels
2. Decrease high blood pressure
3. Reduces risk of heart disease
4. Increase energy
5. Decreases stress

Five Ways to Incorporate Walking into Your Daily Life

1. Walk your dog (or someone else's dog — with permission, of course!)
2. Take a pre- or post-dinner walk. This is a great time to just be by yourself or take along your family for some quality time with them!
3. Skip the elevator and take the stairs
4. Do errands on foot, or park in the rear of the parking lot and walk to the store
5. Walk to work — even if you telecommute, take a half-hour each morning to do a lap around the neighborhood, ending at your "office"

Five Steps to Take to be Successful

1. Make a commitment to yourself
2. Reserve time in your schedule
3. Create a habit first
4. Establish your long and short term goals
5. Reward yourself when you meet your goals (a new bestseller, tickets to a concert or play, etc)

Fitbit Challenge

Are you training with your Fitbit? Be sure to participate in our Fitbit Challenge by joining our Fitbit Group. Join other walkers training and walk to the number one spot!!

You should have received all your materials, if not please let me know. Keep up the hard work and check out our website for additional training information, including our training schedule guide.

Take care,

Danielle Paonessa
Development Coordinator
National MS Society

Danielle Paonessa is a development coordinator with the National MS Society. She works on four MS Walks around the Boston area and helps with the Challenge Walk. Danielle has a degree in Hospitality and Tourism Management from the University of Massachusetts, Amherst, and became interested in working in the non-profit industry after interning with Make-A-Wish her senior year of college.