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Finding My Psych • Sober Vegan Living

Applied Health Psychology

Finding My Psych • Sober Vegan Living
Applied Health Psychology & Behavioural Medicine
Evidence-Based Clinical Practice and Research in Psychology, Fitness, and Nutrition
Jerod Killick, M.S.

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You are here: Home / Episodes / FMP 067 • Kickstart Your Wellness – Walking For Fitness and Tips For Motivation

FMP 067 • Kickstart Your Wellness – Walking For Fitness and Tips For Motivation

April 9, 2022 By Jerod Killick, M.S.

Podcast: Play in new window | Download (Duration: 36:56 — 50.7MB)

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“Motivation is a practice, not an feeling”

Getting wet out on a walk in the rain

Walking To Kickstart your Wellness Journey

Walking is the best way to start and sustain your wellness journey. Whether you are attempting to lose weight, or improve your emotional wellbeing, walking is an accessible activity for anyone wanting to increase their level of physical activity. In today’s episode we provide an overview of the benefits of walking and what you will need to get started. We also discuss tips to improve motivation, a skill set you will need to keep you going for years to come.

Episode Outline

Welcome to Episode 67: Kickstart Your Wellness

  1. What We Do:
    • Behavioural Medicine and Health Psychology
    • Providing easily accessible content designed to help you design your own transformative experience.
  2. Today:
    • Quick overview of how to kickstart your wellness through walking, whether a consistent stroll or power walking session.

Defining Walking as Fitness

  1. “Purposeful walking activity focused on improving mobility and cardiovascular fitness.
  2. Walking may take place outdoors or on a treadmill.

Health Benefits

  1. Burns calories in Zone 1 and Zone 2 (fat burning).
  2. Low propensity for injury.
  3. Improves anxiety
  4. For Injured Runners: Improves blood flow to injured areas and builds muscle around the injury (e.g., knee injury).

What You Need

  1. The right shoes – Top priority for any new fitness walker.
  2. Decide to go tech or old school.
  3. Decide to go solo or with others.
  4. Decide on distance vs. time.
  5. Decide on headphones (music or podcast distraction) vs. mental flow.

Motivation for Walkers and Runners

  1. Whether you are kickstarting a walking or running fitness plan, it is important to plan for low motivation days.
  2. Trick #1: Behavioural Activation – “Just Do It”
  3. Trick #2: Acknowledge the message your brain is giving you and say, “Thanks, but no thanks.”
  4. Trick #3: Engage meta-cognition – Stepping outside yourself as an observer (self-coaching).
    1. “You need this right now.”
    2. “You got this.”
    3. “You got it done!”
  5. The Requirement Paradox
    1. Saying to yourself, “You don’t have to,” reinforces choice. When you feel like you have a choice, there is the strongest possibility that you will keep going because you want to, not because you, “…have to”.

Filed Under: Episodes Tagged With: Goal Setting

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About Jerod Killick, M.S.

Jerod received his masters degree in Clinical Psychology in 1997, and later completed a post-graduate clinical and research concentration in Behavioural Medicine and Health Psychology.  He currently works as a senior leader in mental health and addictions for Vancouver Coastal Health. Please note that all views and opinions expressed on the Finding My Psych website and podcast are solely that of the author, Jerod Killick, M.S., and does not necessarily represent those of his employer.

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Alcohol Free Check-In

90 days without alcohol challenge

Available Spring, 2023!

Want to join our latest alcohol free challenge? Or, are you interested in reducing the influence alcohol has on your life but don’t know where to start? You have landed in the right place!

Whether you are sober curious, or are challenging yourself to a 30, 60, 90, or 120 day challenge, our Alcohol Free Check-In is a great place to connect with others on the same journey.  Better yet, it’s free!

Starting this Spring of 2023, Join us on Sundays at 2 pm PST via zoom by enrolling on our booking page.  Only 20 seats available per session.

Book an appointment with Personnel Calendar using SetMore

Runners Roundtable

FMP runners round table

Available Spring,2023!

Whether you hit the trails or pound pavement, the Runners Roundtable is a great place to connect with other runners at all experience levels who share your passion.

Starting this Spring of 2023, join us on Sundays at 1pm PST via zoom.  Enrolment will be available via our booking page. Only 20 seats available per session.

Book an appointment with Personnel Calendar using SetMore

Register For Core Services

FMP online workshops and clinics

Finding My Psych offers three core services focused on promoting physical, emotional, and spiritual wellness.  Each of our Core Services offered cost a low one time fee due at registration. Where qualified, fees can be waved by reaching out to our support team.  Registration begins in Spring of 2023 for the following space limited cohorts:

  1. Foundations: Wellness Planning Workshop
  2. Walking For Vitality: Powering Up 
  3. Running For Fitness: 5k Build-up

Crisis Resources

If you are in emotional distress, please consider contacting one of the following international resources:

  1. Your Life Counts – Crisis Line Near You (International)
  2. National Suicide Prevention Lifeline (USA) – 1-800-273-8255
  3. Crisis Text Line 24/7 (USA) – 741741

**If you are in crisis and do not feel safe, contact a local mental health professional or go directly to the nearest emergency department.

Contact Finding My Psych

We strive to make ourselves accessible to our readers and listeners, knowing that you might have a question or unique perspective on something you found on our site.  Our team is one click away!

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