So if you're a weekend warrior, I've got some good news for you today.

Welcome to walking as fitness. This is a podcast of action, providing a little extra motivation to help you keep that fitness promise you made yourself.

Hi, I'm Dave.

I've been walking for fitness since 2013.

Averaging 21,000 steps a day.

I'm walking right now.

We'd love to have you join me for the next 10 minutes.

I'm a huge proponent of making a daily fitness promise

to walk every day,

and as you keep that promise, you build a chain.

And every day is a win that you keep the promise,

and it adds another link to that fitness chain.

I believe that walking every day makes it easier to build a habit, which then leads to fitness

momentum and then on to fitness transformation.

But I also recognize that not everybody is able to make that commitment to walk every day,

to exercise every day, to engage in some sort of fitness activity every day, either

because of schedule issues, lifestyle, perhaps even preference, you save your exercise, your

fitness activity for the weekends.

You're a weekend warrior. There's some brand new research out that I think will make

you happy. So the CDC recommends that we get between 150 and 300 minutes of moderate level

physical activity every week. And this moderate level physical activity is primarily focused on cardio.

They also recommend that we get a couple of days of strength training in there as well,

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