Today's 10-minute walk is helping you keep the fitness promise you made yourself

and adds another link to your growing fitness chain.

Can you hear the bird?

That bird sound, for whatever reason reminds me of fall i don't know if it's where i was growing up in maryland that i would hear that bird or a similar type of bird a lot in the fall.

Maybe I've got a memory of being out in the woods on a hike

during a fall day and that bird, that sound was dominant for that particular experience.

But whatever it is, whatever it is in my life experience,

the sound of that particular bird reminds me of fall. And so here we are. Walking on a fall

day and I've got the soundtrack, the bird soundtrack of fall following me.

Motivation is part of what we talk about because fitness motivation, at times, can feel really,

really elusive. It's like sand. It's kind of hard to hold on to. The typical pattern is that when we begin something, when we have an idea, we set a goal, the motivation is overflowing.

It's powerful.

Feels good.

I think that's one of the reasons why January 1st is such a popular time to set goals, resolutions,

whatever you want to call them, because everyone else is doing it.

We see articles.

People are talking about it. Podcasts are talking about it. What are your goals for the new year? And so we're in that mind space and we set the goals and we start with just a ton of motivation.

And it rarely lasts. The and it rarely lasts.

The emotional motivation rarely lasts.

Emotions are fickle. They change.

They change from day to day, sometimes hour to hour.

You can be motivated in the morning to take a walk and then in the afternoon it's like,

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