| How
was week two? Summer has arrived and everything is in full bloom! We've
added more distance this week. For a little
variety, add interval walking. Contact us
we would love to hear how you are doing.
 | Walk 5 times this week.
 | Day One: Walk 1 1/2 miles. |
| Day Two: Walk 1 1/2 miles. |
| Day Three: Walk 1 1/2 miles. |
| Day Four: Walk 1 1/2 miles. |
| Day Five: Walk 1 1/2 miles. |
|
| Ideas for interval walking: Beginner
| Walk at an easy pace for 5-7 minutes to warm up. |
| Walk at brisk pace for 30 seconds. |
| Return to moderate pace for 2 minutes. |
| Repeat the above until the last 5-10 minutes. |
| Walk last 5-10 minutes slowing the pace down gradually to
cool down and bring your heart rate back down to normal. |
|
|
| Scripture to meditate on this week: Ephesians 5:18-20
and Colossians 3:16-17. More thoughts on my prayer walking routine:
| During the brisk walking or jogging portions of interval
walking:
 | Sing scripture songs and favorite hymns during the brisk
walking or jogging portions of interval walking. |
|
| During moderate and slower pace walking:
| Pray for family (husband, children, parents, unsaved
relatives). |
| Pray for Pastor, his wife, and family. |
| Pray for the needs of the ministry and it's leaders. |
| Pray for missionary of the week. |
|
|
| Fitness tip for the week: Proper posture and
proper breathing work together when walking. Oxygen feeds
muscles, giving energy needed for a productive aerobic heart rate.
Poor posture obstructs the flow of oxygen through your body, resulting
in a less productive workout. The message again this week is to
practice proper posture. |
| Weight Loss tip for the week: Plan ahead what
you will eat at each meal. If you eat more than planned, add an
additional 15 minutes of activity that day. Pick something you
enjoy like working out in your yard or garden or playing with the kids
outside. |
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