DAY 4!

03 Nov DAY 4!

Speeding to the weekend …. I love Thursday!

Is the week flying by for you too?  I am so eager for you to get in 4 or 5 Strength Training (or Firming) sessions.  By mid week, next week, you will be so surprised at how fast sculpted muscle emerges!  Conditioned muscles are really beautiful! But the ultimate reward is that we perform at our best when our muscles are conditioned.

With over 600 muscles and over 200 Bones, our muscular and skeletal systems are vital for long term mobility and over-all health!  The best workout schedule allows for both Fitness Walking (aerobic exercise) and Firming Exercises (strength training).

When I entered my 40’s, I quickly experienced that adding more miles to keep my weight in control didn’t give me the results I wanted. I dropped a mile from my normal routine and used that time to do strength exercises.  What a difference! In this 21 day plan, that’s exactly where I am leading you.  The combination of aerobic and strength rewards you with your best body!

For those of you that BOOST your walks with our Walk Booster accessories – The Walk Belt, Hand Weights, Firm Bands – you are adding the challenge that the muscles need for conditioning.  But for the walks that don’t use boosters (especially if you walk outdoors or on treadmills), the Upper Body SUPER SETS are going to give your muscles serious sculpting!   Give it a few more sessions and you’ll be a firm believer!

Assignment – Day 4

Walk 1 Mile – add 2 BOOSTS!  Click here to see our Blog post that features a video on Boosted Walking!
Upper Body SUPER SETS for Bicep/Triceps (Arm Muscles) and Chest/Back muscles.  Click here for Super Set Instructions!

*** So I caught a very “holy” moment on TV this afternoon (I have too many screens around my office / I had the news on today as the election results were buzzing in ) but to my joy …. I looked away from my computer screen .. and there on the TV screen were two of my favorite “health pros” … Dr. Andrew Weil was a guest on the Dr. Oz Show!  Lots of healthy talk going on … ooouuu I ran (ok walked fast) for the remote and turned the volume up!   They really have earned their place as wise advisers to public health! I especially appreciate the efforts of Dr. Oz – I am honored to be the Walking Coach for Real Age.com (Dr. Oz & Dr. Roizen created this amazing site, it’s jam packed with news and tools to keep us well!)  Visit the Walking Center at Real Age by clicking here and also visit the wonderful Dr Weil by clicking here!

Walk Leader Linda sets up for a Tricep Exercise!

For this week….

• Monday 3 Miles
• Tuesday 1 Mile plus Upper Body Firming
• Wednesday 3 Miles
• Thursday 1 Mile plus Upper Body Firming
• Friday 3 Miles
• Saturday 1 Mile plus Upper Body Firming
• Sunday 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 T-shirt.

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

Please include your name so we can find you on Facebook!