| Begin by recording your weight, measurements, and body mass index.
Click Stats for a form that can be used for this, with helpful charts at
the bottom to see where you are at. We will also record statistics
at the end of weeks four, eight, and twelve. This program starts
out easy then quickly accelerates to a faster pace and frequency.
Remember these are just helpful guidelines. Please consult your
physician for what is right for you.
 | Ground Rules
 | Wear good walking shoes. Read about
Which shoes are best for walking. |
| Before jumping right into a walking routing read about
How to Walk. |
| Drink at least 8 ounces of water before, during, and after walking
to keep your muscles hydrated. |
| Weigh at the beginning of each week, and record a + or - pounds.
Send them (Contact Us) and totals will be posted. No
individual statistics will be shared. |
| Walk alone, with a friend, as a group, with your kids;
just remember to keep up the pace for the assigned time and then
slow down. |
| Walk outside (the days are getting longer and the temperatures
warmer) or inside on a treadmill, with a walking video, it all
counts. |
| Cool down your muscles with stretching exercises after walking. |
| No excuses and no whining, if you messed up, just jump back in. |
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| Fitness tip for the week:
Studies show that strength training burns approximately 6 calories per
minute, but increases the rate at which you burn calories for 15 hours
after a 1 hour workout. |
| Weight Loss tip for the week: Studies show
that people who eat a 340 calorie breakfast that is high in refined
carbohydrates (bagel, cream cheese, yogurt) end up eating more
calories during the day than those who eat a 340 calorie
breakfast including protein (eggs, toast, jelly). |
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