This is a very straight forward, yet powerful, challenge that will help you stay active and stay positive as we go into the holiday season. This month’s GOAL: We are committed to 21 days of eating healthier and walking briskly for at least 30 minutes a day.
How Can I Join This Challenge?
- Download this month’s Daily Tracking Calendar. (PDF File)
- Check-in daily on BWLW’s Facebook page or Instagram.
- Break out your fitness tracker. Use the tracker of your choice. A FitBit, a pedometer, a free mobile app that tracks your steps, etc. (iHealth, SHealth and Pacer are some examples).
- Leave a message below and tell us why you are joining this month’s challenge.
Tip: If bad weather or time is a challenge, consider using one of Leslie Samson’s walking workout DVDs.
Why 21 Days of Brisk Walking?
Experts say that it only takes 21 days to form a new habit, so this means that in 21 days you could take an old habit and break it or you could acquire a new habit- preferably a positive one! For those of you interested in health and fitness, this is some handy information that will serve you well. You CAN develop a healthy fitness and/or health habit within 21 days to benefit you in so many ways! Does this sound too easy? Do you think you could do it? In 21 days? I challenge you to join our November Challenge to start or re-start your weight loss journey by cultivating a new workout habit: Brisk walking.
It’s a fact: brisk walking can help you get in shape and lose weight. You don’t have to hit the gym or join an aerobics class in order to burn calories necessary for weight loss. For many of you who are just beginning your journey, walking is the perfect match. In fact, University of Pittsburgh researchers assert that those who walk for 30 to 60 minutes per day were likely to lose weight even if they changed nothing else in their lifestyle habits.* Plus, walking is something that you can do for free. You can walk around your neighborhood, in nature, on a treadmill in the gym, at the mall, on trails, at a track and more. There are even walking DVDs that you can use at home. No excuses.
The key is to be sure that you are walking at a fast pace or what many call “brisk walking”. Basically, this is not about strolling or walking slow. You want to walk at a fast pace and you can pump your arms for even more affect. This might not sound like much, but you could burn up to 200 calories each time you brisk walk 30 minutes, so if you do this every day, you’ll have burned 1,400 calories by the end of one week. With 5 days a week minimum, you could burn in the range of 1000 calories per week.* If you really watch your eating habits on top of this, you’ll be good to go!
Challenge CHECKLIST – Daily tracking calendar
We are giving you a checklist with a daily step goal and a daily affirmation to help you develop a new mindset over the next 21 days as well. Say the affirmation to yourself during your workout. Record how long you walked and your step total for the day next to the words “TOTAL TIME/TOTAL STEPS.
Download the Daily Tracking Calendar.
Work at your own pace. Do what is comfortable for your fitness level. This isn’t a competition and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. No judgement.
Bonus: Join our November Dietbet
The fun starts on November 6th. $30 Bet
Lose to win! 3,917 DietBetters have lost 22,339 pounds in our DietBets. They’ve also split $119,590 in bets.
Lose 4% of your weight and spilt the pot with other participants who have done the same. Photo weigh-in Nov 4-5th. Join us.
Disclaimer* Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise.
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