Walking for Health and Fitness Complete Program

A Complete Walking System for Recovery, Strength, and Lifelong Mobility

Rebuild your health, confidence, and momentum through walking—at a pace that respects where you are right now.

Walking is one of the most effective tools for restoring both physical and emotional health. Yet when you’re dealing with fatigue, stress, illness, injury, burnout, or weight challenges, even getting started can feel overwhelming.

This program was created for real-life recovery—not extreme workouts, rigid rules, or all-or-nothing thinking.

Whether you’re rebuilding after a setback or simply trying to regain consistency, the Walking for Health and Fitness Program meets you where you are and helps you move forward—safely, steadily, and sustainably.

This isn’t about pushing harder.
It’s about restoring forward motion.

Walking for Health and Fitness Complete Walking Program.
Learn more by pressing play for the 5-minute video.

Walking: A Simple, Proven Way to Support Recovery and Long-Term Health

Walking is low-impact, adaptable, and accessible—making it one of the safest and most sustainable forms of movement for people rebuilding their health.

This program combines walking with light strength, gentle cardio, mindset work, and habit-building tools to help you:

• Rebuild energy without burnout

• Restore trust in your body

• Stay consistent—even on low-energy days

• Improve physical and emotional well-being

You won’t be asked to perform, push, or “start over.”
You’ll learn how to adjust your walking based on how you feel each day—so you can stay connected to movement through real life, not ideal conditions.

No guilt.
No pressure.
Just steady progress—one step at a time.

the ultimate walking and fitness program!

this program is right for you!

The Walking for Health and Fitness Complete Walking Program is designed to help you develop and achieve your health and fitness goals. Whether you're looking to lose weight, tone your muscles, or simply stay active, our program has got you covered.

You'll receive a comprehensive fitness plan that, first and foremost, has you working on your mindset; your why, your fitness goals, your habits and lastly and most important, how to hold yourself accountable!

The program includes walking routines, strength training exercises, and cardio workouts to ensure that you're getting a full-body workout.

My program is suitable for beginners and advanced exercisers alike and can be customized to meet your individual needs and preferences.

Most importantly, let me show you how to hold yourself accountable to get off the couch, out the door, and walk to a healthier, fitter you!

The benefits of walking and fitness are numerous. Not only does it help you burn calories and lose weight, but it also reduces your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Additionally, walking and fitness can:

• Improve your mental health,

• Boost your energy levels

• Help you sleep better at night.

My program is designed to help you reap all these benefits and more. So, if you're ready to take your fitness to the next level, join our walking and fitness program today!

IT'S TIME TO TAKE CONTROL OF YOUR HEALTH AND START A NEW JOURNEY TOWARDS A MORE ACTIVE LIFESTYLE WITH OUR DIGITAL WALKING PROGRAM!

If you're sick and tired of struggling to stick to a fitness program, I’ll show you how easy it is to get in shape and stay in shape with the simple act of getting out the door and walking.

I designed this unique walking program with you in mind. It targets your body and mindset to propel you toward excellent health and fitness!

The Complete Walking Program Teaches You How To:

• Begin a walking exercise program

• Hold yourself accountable to get out the door automatically

• Set and crush your health and fitness goals

• Develop lifelong healthy habits

• Lose weight the Win-Win Diet & Nutrition way

• Gain strength to walk longer and stronger

The Walking for Health and Fitness Complete Walking Program is now available on the TEACHABLE.COM educational platform.

EMAIL FROM A GRATEFUL CUSTOMER:

Hi, Frank

I am grateful to have purchased the Walking for Health and Fitness program. So far I have learned a lot from the program. First, I downloaded all the worksheets to follow the program and then filled them out. I then followed through with some foundational videos which were very helpful. Because of this program, I could get off the couch and stretch and walk 15 minutes a day. My goal is to walk 30 minutes or more daily. When I complete the program, I will not have a problem reaching my walking and fitness goals. Thank you, Frank, for creating an amazing walking program for me. I needed to start this program because I am out of shape and my health is at risk! This program shows you step by step how to start a walking program and many tips as well!

I recommend this walking program to everyone, it is worth it!

Maribel R.

On Sat, Jul 6, 2024 at 2:20 PM frank@walkingforhealthandfitness.com

My Research reveled the following

I interviewed many people while researching my Walking for Health and Fitness Program and several themes began to emerge during this process. The same concerns were conveyed to me by nearly everyone.

• "I need something to hold me accountable."

• "I'm not where I want to be in terms of my health and fitness."

• "I need to lose x amount of weight."

• "I'm exhausted after working all day."

• "I suffer from low self-esteem because of my weight issue."

• "I need to make walking and fitness a habit, but I don't know how. When I miss a day or two of exercising, it usually snowballs into many more days."

Better Health and Fitness Begins Here

THE GOAL OF THE WALKING FOR HEALTH AND FITNESS PROGRAM IS TO HELP YOU:

• Develop a consistent routine in preparing to walk

• Develop a personal accountability routine

• Develop good health and fitness habits

• Develop a clear mindset for creativity and problem solving

• Enjoying the walking lifestyle

Consider This:

You’ll think of this program the next time you’re in the doctors office. You’ll either appreciate that you purchased it after a great check-up, or you’ll seek out this program because you are out of shape or injured again and your doctor says you need to exercise more. Make the easy choice!

WHY MY STEP-BY-STEP PLAN WILL WORK FOR YOU!

Your Start Point: Introduction - Action Planner

Never guess about how to start and what to do!

The first step towards getting somewhere is to decide you’re not going to stay where you are.”
—John Pierpont “J.P.” Morgan

The good and bad news:

First, the good news, I will show you how to set up your walking program, which will include types of walking, stretching, strengthening, diet, nutrition, and mindset, among many other topics.

But please heed my warning, and this is the bad news! It does take work on your part. 

You must do more than just read an eBook, watch some videos and expect to get in shape without putting in some work.

BUT…proper education will ease your journey!

Introduction: Action Planner:

• Video: Your Start Point - Introductory Video Walking for Health and Fitness

• Action Planner Booklet

• Video: Know Your Vital Numbers Video

• Know Your Vital Numbers Worksheet

I want this program to positively influence you while making walking healthy, productive, educational, and pleasurable so that you continue to enjoy the many benefits of walking for the rest of your life!

YOUR FIRST STEP: Module 1 - What’s My Why?

Let's start with "What's my why". Why do you want to embark on this journey? Is it to improve your overall health, lose weight, or simply to feel better about yourself?

This module’s video and worksheet will get you clear on what is most important to you on your health nad fitness journey. Knowing your why makes the rest of this program easy to implement.

Whatever your reason may be, we are here to support and guide you every step of the way.

In the past:

• You did not have a plan to start and maintain a fitness program

• You didn’t know how to hold yourself accountable.

• You joined a gym that added more stress so you quickly gave up as you felt uncomfortable working out in front of others.

• Life got in the way. You were were spread so thin that working out (and your health) took a back seat.

Or, worse of all:

• You wasted time getting to and from the gym to perform workouts that were so far above your fitness level that you got injured and couldn't work out for weeks afterward.

• But, they still charged you for the gym membership you could not use.

Module 1: Program Overview and “What’s My Why?”

• Video: Program Overviews

• Video: What’s My Why video

• What’s My Why Worksheet

• Walking for Health and Fitness Program Booklet

Let the “What’s My Why” video and worksheet guide you to your best health, fitness, mindset and best life!

YOUR SECOND STEP: Module 2 - Setting Goals

Next, we'll focus on goal setting. Setting achievable goals is crucial to any successful fitness journey.

Whether you're aiming to:

• Walk a certain number of steps per day

• Increase your daily mileage

• Participate in a charity walks or virtual walking challenges

The Walking for Health and Fitness Personal Goal Success Formula can drastically transform your life and help you reach your most important goals in the quickest amount of time.

The Walking for Health and Fitness Personal Goal Success Formula:

1. The Seven-Goal Way*

2. Select Your Most Important Goal

3. Make a Plan

4. Practice Mind-Storming on Your Goal

5. Take Action!

Module 2: Setting Personal Goals

• Video: Setting Personal Health and Fitness Goals.mp4

• Personal Goals Worksheet.

The program will help you set realistic and measurable goals that you can be proud of.

YOUR THIRD STEP: Module 3 - Developing Positive Habits

Developing habits is the next step towards success.
Instead of trying to motivate yourself to achieve daunting goals, you’ll learn to take things one step at a time. By building up a routine of "Small Steps" or positive mini habits, you'll allow yourself to enjoy small successes every day while making real progress toward your ultimate goal.

Our program is designed to help you create healthy habits that will last a lifetime. By incorporating daily walks into your routine, you'll soon find that it becomes second nature, and you'll feel incomplete without it.

Module 3: Developing Positive Health and Fitness Habits

• Video: Developing Your Health & Fitness Habits.mp4

• Video: How to Use the “Small Steps” Habit Tracker & the Power of Dopamine.mp4

• Small Steps to Big Success: Quickly and Consistently Develop Positive Habits Booklet

• Small Steps Habit Tracker Worksheet

• Audio Track: Accelerated Health and Wellness Hypnotherapy

• Accelerated Health and Wellness Script

Developing positive, healthy habits is easy with my “Small Steps” video and worksheet!

YOUR FORTH STEP: Module 4 - Personal Accountablity

Personal accountability is key to staying motivated and achieving your goals.

The 60-Day Accountability Playbook to get you into a Walking and Fitness routine! The quicker you make walking a daily habit, the quicker your health will improve!

This Playbook was designed to give you the very best opportunity to help yourself in achieving good health and fitness. I call it a “Playbook” and not a “workbook” because a simple mind-shift in viewing walking and exercise as “play” and not “work” will go a long way to help you succeed.

Module 4: Holding Yourself Accountable

• Video: Holding Yourself Accountable

• 60-Day Accountability Playbook

Our program provides a supportive community of fellow walkers who will help keep you accountable and motivated. We'll also provide you with tools and resources to help you stay on track and celebrate your progress along the way.

Your Fifth STEP: Module 5 - Nutrition

I Promise you that a month from now you will feel better than you do today!

A good, sound, basic nutritional plan combined with walking will do wonders for your overall health.

You owe it to yourself to nourish your body with the very best “fuel” to get you moving toward better health.

Module 5: Nutrition - The Win-Win Diet Basics

• Video: Win-Win Diet Basics

• Win-Win Diet Calorie Journal

• Walking for Health and Fitness Diet & Nutrition Book

The Win-Win Diet Basics, Calorie Journal, and the Walking for Health and Fitness Diet & Nutrition book will put your health and fitness on the path to losing weight with the least amount of effort.

Slow and steady wins the race and that holds doubly true when you combine a sensible diet with the low-impact activity of walking!

Your Sixth Step: Module 6- Fitness Training

Getting fit and strong has never been easier when you follow along to the exercise videos and design a routine that fits your needs.

Adding a warm-up routine, bodyweight exercises, and stretching will supercharge your fitness and help burn calories long after your walk is complete.

Module 6: Fitness Training Exercise Videos and Booklets

• Video: Fitness Introduction video

• Exercise Guide: Walking for Health and Fitness

• Video: Good Walking Form

• Video: Warm up

• Video: Stretching

• Video: Strength Introduction

• Video: Strength Movements

• Video: Cool Down

• Strength Training Chart Worksheet

Adding strength training to your walking routine will supercharge your fitness and help you add miles to your walking totals!

Your seventh Step: Ongoing Support Resources (Included)

Adding bonus content is my way of saying thank you!

Recovery doesn’t happen in isolation—and it doesn’t end when motivation dips.

These bonus resources are included to support you between walks, on low-energy days, and during moments when you need encouragement, clarity, or calm. They are designed to reinforce your walking habit, steady your mindset, and help you stay connected to this process long after the initial excitement fades.

This is not “extra content.”
This is support you can return to whenever you need it.

Included Bonus Resources

📘 Successful Mindset (Booklet)

A practical mindset guide to help you rebuild confidence, maintain perspective, and stay grounded during recovery. Especially helpful on Red and Orange days.

📘 Walking for Health and Fitness by Frank S. Ring

The foundational book behind the program—providing clarity, structure, and reassurance around why walking works and how to make it a lifelong practice.

🎧 Audiobook Version Included
Perfect for listening while you walk or on days when reading feels like too much.

📘 Walking Inspiration by Frank S. Ring

A collection of insights, reflections, and encouragement designed to lift your mindset and help you reconnect with purpose and momentum.

🎧 Audiobook Version Included
Ideal for gentle motivation without pressure—especially during emotional recovery.

💬 Inspirational Quotes: 6 Ways Inspirational Quotes Can Change Your Day for the Better

A simple but powerful tool for shifting perspective, interrupting negative thought patterns, and creating daily moments of encouragement.

🎵 Instrumental Walking Music Library

Six professionally produced instrumental tracks created specifically for walking, reflection, and mental reset. Each track is long enough to support a full walk without interruption.

• Walk of Life – 30:50

• Time to Get Moving – 30:59

• Ramble On – 29:28

• Walking Mind Drift – 32:55

• Strolling Down a Country Road – 32:48

• Upbeat Stride – 32:48

These tracks are especially helpful when:

• Motivation is low

• Your mind feels cluttered

• You want to walk without distractions or lyrics

Why These Are Included

Recovery is not just physical—it’s emotional and mental.

These resources exist to:

• Keep you company on the road

• Support consistency when life gets heavy

• Help you reconnect with yourself through walking

• Reinforce the habits you’re building in this program

Use them as often—or as lightly—as you need.
They are here to support your pace, your process, and your recovery.

SET YOUR WALKING, HEALTH, FITNESS, AND WELLNESS ROUTINE ON AUTOPILOT

The Walking for Health and Fitness COMPLETE WALKING Program is now available on the TEACHABLE.COM PLATFORM.

Benefits of Hosting this program on Teachable:

• Personalized Unique Login

• Lifetime access to the program

• Safe and secure payment system

• 14-day Money-Back Guarantee

It’s now or never!

You’ll think of my walking program the next time you’re in your doctor’s office. You’ll appreciate it because it helped you get into the best shape of your life, or you’ll seek out my program and this page because your doctor said that you need to change what you are doing; “Start moving and get in shape… or else.”

Make the easy choice! Enroll in Walking for Health and Fitness and feel great!

About the Program’s Creator

Hello, I’m Frank S. Ring, the author of four books about the excellent exercise of walking: Amazon Best Seller, Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, and The Walking Logbook Journal.

The lessons in the program were develop over the past few years while writing my four walking themed books.