Day 16!

15 Nov Day 16!

Is Facebook wild or what?

I am loving it!   I had so much fun last night … and you are all so interesting!!!  The topics, the opinions, the encouragement, the kindness, the great advice … Walkers are really, really special people!

Today is important because we spend time with targeted exercises for the core of the body.  The core includes the abs, back and back-end muscles. No matter what you call it – the belly, tummy, waistline, abs, middle, mid-section, stomach (that’s an organ) – we are hitting the area that can carry the dangerous type of body fat. When we carry extra weight in the trunk of our body it effects the way the organs perform – especially heart function, lung function, the liver, your kidneys, intestines, and all of the organs that are working to keep you living strong each minute!  It’s actually not as risky for your health when you carry extra weight in the lower body – I knew my thighs would one day have a positive purpose!

Exercise that is aerobic (or brisk – that’s your walks) is part of the solution to reduce mid-section weight.  It’s the big calorie burn during the session, and the increased circulation, that is super healthy and leads to weight loss.  The other part of the solution is strength training (or exercises that focus on a specific area or muscle group).  When you train an area to be stronger, it responds with lean highly active muscle tissue*.  As you continue a consistent routine of strength training (2 or 3 times per week), your waist (and other areas of your body) will reduce, sculpt and re-design your core!  You’ll love how healthy you feel!

*Highly active means the muscle burns a bunch of calories … even while you rest.  Translation: faster metabolism!

Today’s Assignment

Strength Train – Upper Body / Lower Body and add the Core – Abs & Back!
I am a big fan of Pilates as one way to condition and strength train the core.  The video shows some basic Pilates moves.  It’s just right to get introduced, and to see the results of this long-time effective practice.

So what do you call your middle area?

Happy Firming Friends!

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!

SURPRISE!  We are offering a giveaway to the first 5 Walkers who e-mail

WALK21 to *****

Thanks to all who participated!  There will be more Surprise Giveaways!  Keep checking back!

What do you win?  A Walk At Home Book by Leslie Sansone

What’s the requirement?  That you be a Walk at Home Facebook Fan!

Please include your Facebook name so we can verify you!

Good Luck!