Come, Walk With Me, Week 6

My Marathon Countdown – 9 days!

Hello all!

Today we’re going to start moving into some weight loss moves! I was stunned to see that I could go from a total couch potato, allergic to all exercise, to walking 300k a month, and not lose weight. Talk about depressing.

So I did some research, and discovered the joys of interval training, and the weight started coming off. I’ll share those secrets in these next few weeks.

So, here’s the line up for the coming week:

1. Equipment Needs: Download Prevention’s interval walking podcasts and have them ready. Also download “Pray-as-You-Go” for this week. We’ll only use three of them. I would also like to challenge you to spend the next forty days working through the book “The Purpose Driven® Life: What on Earth Am I Here For?*“. If you’ve already done it before, it’s a good idea to work through it again!

2. The Spiritual Challenge: We’ll continue to use “Pray-as-You-Go” on alternate walking days, and you will be working through “The Purpose Driven® Life: What on Earth Am I Here For?*“.

3. Nutritional Focus: Keeping up with your water, this week we are going to work on breakfast. There are just a few rules to remember for each breakfast, and they are:

1. Start with 1 oz of almonds
2. Eat 2-3 pieces of fruit or a fruit smoothie
3. Follow this with some oatmeal
4. Wait 5 hours before eating your lunch unless you have a blood sugar problem. Make sure your breakfast is sufficient to carry you that far.

4. The Exercise Program: Now that you are walking 10-15 minutes on a regular basis, we’re going to start adding some interval training. Because we are going to be increasing our speed, you need to focus a bit on walking posture so that you are walking as efficiently as possible. Don’t worry, it’s really not complicated. I’ve put a suggested walking plan below:

Day	Training Exercise
Monday	Start by walking easily for 5 minutes thinking about your overall posture, and then pause to stretch. Continue with Prevention’s 16 Minute Beginner Walker Interval Training mp3 (trying to keep focused on your posture while you do this), and finish your walk with a cool down by walking for 5 minutes at an easy pace, and repeating the stretches.
Tuesday	Take an easy walk today for the duration of your “Pray-As-You-Go” podcast. Try and think of your posture from time to time.
Wednesday	Start by walking easily for 5 minutes thinking about your arms, and then pause to stretch. Continue with Prevention’s 16 Minute Beginner Walker Interval Training mp3 (trying to keep focused on your posture and arms while you do this), and finish your walk with a cool down by walking for 5 minutes at an easy pace, and repeating the stretches.
Thursday	Take an easy walk today for the duration of your “Pray-As-You-Go” podcast. Try and think of your posture and your arms as you do this.
Friday	Start by walking easily for 5 minutes thinking about how you’re taking your steps, and then pause to stretch. Continue with Prevention’s 16 Minute Beginner Walker Interval Training mp3 (trying to keep focused on your posture, arms, and step while you do this), and finish your walk with a cool down by walking for 5 minutes at an easy pace, and repeating the stretches.
Saturday	Take an easy walk today for the duration of your “Pray-As-You-Go” podcast. Try and think of your posture, your arms, and your step as you walk.
Sunday	Take today off, but try and keep your steps up to at least 1300

So that’s next week’s training plan. Try and find a friend to walk with – even if you walk at different times. Share your struggles, encourage each other, keep track of and celebrate your successes.

Post your results, struggles, triumphs and questions below!

Happy Walking!

Darlene

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