18 Nov Day 18!

How’s that middle feelin’?

I hope you’ll continue to spend 2 or 3 times each week strengthening the muscles of the core with exercises that directly challenge those muscles.  Exercises like the Pilates moves on our video are one great choice! And we most definitely use the entire core – abs, back, glutes – during all of the Walk at Home workouts.  But spending just a short amount of time on specific strength exercises as well will give you another level of results that I know you will feel is worth the extra minute!

Conditioned abdominal muscles support the back. Conditioned low back muscles support the spine in the back and the abdominal wall in the front.  It’s all connected, and all important, for a HEALTHY tummy and HEALTHY BACK! So many people have back discomfort.  Most of it is from weak abdominal muscles and extra weight that adds stress to the back. Your walking workouts combined with short sessions of strength training are the most effective choices for a healthy mid-section for a lifetime!

This is one of the greatest features of strength training.  It only takes minutes to fatigue the muscle.  You don’t need hours of weight lifting or dozens of exercises.  One or two exercises per muscle group really gets results!

Assignment

UPPER / LOWER / CORE! Strength Training for the full body.  Try to move through the exercise sets without breaks.  Make it faster than your last strength training workout!

****OPTIONAL****

For those that just can’t live without their walks (BIG smile), repeat yesterday’s 1 Mile in the morning and 1 Mile in the evening!

But be warned …. lol …. the next 2 days have 5 Mile walks EACH DAY! (I’m saving my energy for that!)  Your strength training is the priority today …. but if you’re feeling strong walkers …. go ahead and throw in a mile or 2!

21 Days is close …. KEEP WALKING STRONG!

Our final week …

• Monday 5 Miles
• Tuesday Upper Body, Lower Body, and Core Firming
• Wednesday 1 Mile in the Morning and 1 Mile in the Evening
• Thursday Upper Body, Lower Body, and Core Firming
• Friday 5 Miles plus Upper Body Strength Training
• Saturday 5 Miles plus Lower Body Strength Training
• Sunday We DID IT!  Enjoy the Holiday, then keep walking with us!

Week Two was awesome …

• Monday 09 November – 4 Miles
• Tuesday 10  November – Upper Body and Lower Body Firming
• Wednesday 11 November – 4 Miles
• Thursday 12 November – 1 Mile plus Upper Body and Lower Body Firming
• Friday 13 November – 4 Miles
• Saturday 14 November – 1 Mile plus Upper Body and Lower Body Firming
• Sunday 15 November – Refresh the Spirit Day…a FIT SPIRIT is part of the plan!

Look how fantastic Week One was ….

• Monday 01 November – 3 Miles
• Tuesday 02 November – 1 Mile plus Upper Body Firming
• Wednesday 03 November – 3 Miles
• Thursday 04 November – 1 Mile plus Upper Body Firming
• Friday 05 November – 3 Miles
• Saturday 06 November – 1 Mile plus Upper Body Firming
• Sunday 07 November – DAY OFF.  No structured activity, but let us know what you are doing on Facebook!