Walking & Stress Reduction Beginner Program
4 weeks - $29.99
Total Hours: 18
Total Hours: 18
Are you looking for a simple way to start exercising and experiencing a greater sense of calm without buying a bunch of equipment, hiring a personal trainer or life coach or having to join a gym? Do you want a simple and easy way to get started on the road to a fitter, healthier and happier you? Then you are exactly who this plan was created for. In order to make a real lifestyle change, sometimes we just need a road map and someone to guide and encourage us. Truly starting where we are at by literally putting one foot in front of the other is all it can take to get the health and fitness ball rolling in our direction.
Inside you will find a progressive walking program that will take you from 2.5 hours of exercise/week to 6 by the end of the month and help you burn off at least 5,000 calories in one month. You will also find stress reduction techniques and inner fitness development exercises to help you not only increase your physical fitness, but your mental, emotional and spiritual fitness as well. Combine this with a moderate approach to your diet using the nutrition articles and resources provided in this program and you will be likely to lose up to a lb/week. Sometimes all it takes is getting started. Let this program help you get started towards a whole new way of life today
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:30
Welcome to your new program! Today is the beginning of a whole new way of life that's going to lead to you having more energy, feeling better about yourself and heading towards having the kind of body and fitness you want for yourself. Remember, that changing our lifestyle is a patient process, and is best arrived at by making small incremental changes that lead to success over time and avoid burnout and a sense of overwhelm. With this in mind, we will start off slowly and build momentum as we go along. The goal is to stick the program as best you can, one day at a time. Before you know it, your life will have changed for the better and you won't believe how quickly it has happened. WU: 5 min easy walk followed by static stretching of your major muscle groups and any trouble spots you may have. MS: 20 min steady walk at a brisk pace. be sure to take in your surroundings as you go along and notice how beautiful the world can be when we just take time to appreciate it as it is. CD: 5 min super easy walkig to CD. Stretch out really well using the complete or quick static flexibility routines afterwards.
Planned Time: 0:30
Welcome to your new program! Today is the beginning of a whole new way of life that's going to lead to you having more energy, feeling better about yourself and heading towards having the kind of body and fitness you want for yourself. Remember, that changing our lifestyle is a patient process, and is best arrived at by making small incremental changes that lead to success over time and avoid burnout and a sense of overwhelm. With this in mind, we will start off slowly and build momentum as we go along. The goal is to stick the program as best you can, one day at a time. Before you know it, your life will have changed for the better and you won't believe how quickly it has happened. WU: 5 min easy walk followed by static stretching of your major muscle groups and any trouble spots you may have. MS: 20 min steady walk at a brisk pace. be sure to take in your surroundings as you go along and notice how beautiful the world can be when we just take time to appreciate it as it is. CD: 5 min super easy walkig to CD. Stretch out really well using the complete or quick static flexibility routines afterwards.
Day #2
Custom
Planned Time: 0:15
Take 15 min first thing this morning after you wake up, brush your teeth and grab a cup of coffee at the most. Sit down with a pen and paper and write out your goals for the day, the week and then the month. Really take a few moments to get quite and listen to the voice of your heart. Write them down or type them into your computer and save them so you can review them at the end of the week and at the end of the month to see how far you've come. Then take 5 min to just sit quietly and focus on your breathing. Let your mind relax and take a break. This is a great way to start the day off connected and at peace.
Planned Time: 0:15
Take 15 min first thing this morning after you wake up, brush your teeth and grab a cup of coffee at the most. Sit down with a pen and paper and write out your goals for the day, the week and then the month. Really take a few moments to get quite and listen to the voice of your heart. Write them down or type them into your computer and save them so you can review them at the end of the week and at the end of the month to see how far you've come. Then take 5 min to just sit quietly and focus on your breathing. Let your mind relax and take a break. This is a great way to start the day off connected and at peace.
Day #3
Custom
Planned Time: 0:30
WU: Walk for 5 min nice and easy and take in your surroundings, breathing deply and enjoying the world around you. MS: Let's pick a completely different route to explore today and just get in a brisk 20 min walk making sure to keep the pace comfortably steady. CD: 5 min supereasy walk and static stretching to CD completely.
Planned Time: 0:30
WU: Walk for 5 min nice and easy and take in your surroundings, breathing deply and enjoying the world around you. MS: Let's pick a completely different route to explore today and just get in a brisk 20 min walk making sure to keep the pace comfortably steady. CD: 5 min supereasy walk and static stretching to CD completely.
Day #4
Custom
Planned Time: 0:15
Let's try a moving meditation this morning. Immediately after waking up and doing the minimum morning ritual, simply go for a 15 min walk outside. Don't speak to anyone or even make eye contact with them. Just practice being quiet and taking in your surroundings. See the beauty and feel the quietness. I know it might feel rude, but you'll be likely to see tham again soon and get a chance to be friendly. Remember, this is about you improving your health and well-being and not about anyone else. Give it a shot and let the experience be what it is. Go on about your day with a sense of confidence that you invested in yourself today. That means a lot and is a major step towards creating the body, spirt and life that you desire. Good job!
Planned Time: 0:15
Let's try a moving meditation this morning. Immediately after waking up and doing the minimum morning ritual, simply go for a 15 min walk outside. Don't speak to anyone or even make eye contact with them. Just practice being quiet and taking in your surroundings. See the beauty and feel the quietness. I know it might feel rude, but you'll be likely to see tham again soon and get a chance to be friendly. Remember, this is about you improving your health and well-being and not about anyone else. Give it a shot and let the experience be what it is. Go on about your day with a sense of confidence that you invested in yourself today. That means a lot and is a major step towards creating the body, spirt and life that you desire. Good job!
Day #5
Custom
Planned Time: 0:30
Let's mix it up again and find another new place to walk today. If that's not an option, don't sweat it. Just get the workout in when and where you can. However, if you have options available, then find a trail of some sort and do your walk there today. Enjoy being on a different surface that requires you to pay more atgtention. Take in the different surroundings and enjoy experiencing yet another perspective of the world around you. WU: 5 min of super easyb walking followed by stretching any area of your body that feels particularly tight this morning. MS: 30 min of steady walking at a comfortbaly brisk pace. be careful of uneven surfaces and enjoy them at the same time. CD: 5 min easy walk on a flat surface followed by as much time spent stretching as possible.
Planned Time: 0:30
Let's mix it up again and find another new place to walk today. If that's not an option, don't sweat it. Just get the workout in when and where you can. However, if you have options available, then find a trail of some sort and do your walk there today. Enjoy being on a different surface that requires you to pay more atgtention. Take in the different surroundings and enjoy experiencing yet another perspective of the world around you. WU: 5 min of super easyb walking followed by stretching any area of your body that feels particularly tight this morning. MS: 30 min of steady walking at a comfortbaly brisk pace. be careful of uneven surfaces and enjoy them at the same time. CD: 5 min easy walk on a flat surface followed by as much time spent stretching as possible.
Day #6
Custom
Planned Time: 1:0
Long walk day. Let's continue with the momentum you have created thus far by capping the week off with your longest walk thus far. Allow yourself to sleep in until you feel ready to get up, enjoy a nice, peaceful mornig doing what you enjoy doing to relax and then get your walk in when you feel ready. It's all about taking care of YOU! :-) WU: 5 min super easy walk followed by 5min of stretching right there where you are at the moment. Don't worry about what other people think, you're taking care of yourself and that's all that matters. MS: Get in 1 solid hour of walking at your own pace. try to keep it continuous. Do it somewhere that is convenient, but more importantly, that is a fun and stimulating place to walk, so that you enjoy it to the fullest and want to do it again. CD: 5 min super EZ walk to CD and a solid 20 min of stretching. Perform the entire Static flexibility routine since you have time today. really relax into the stretches, breathing deply and paying attention to how your body feels. Congrats on burning over 1,000 calories this week, improving your flexibility and developing a greater sense of inner calm.
Planned Time: 1:0
Long walk day. Let's continue with the momentum you have created thus far by capping the week off with your longest walk thus far. Allow yourself to sleep in until you feel ready to get up, enjoy a nice, peaceful mornig doing what you enjoy doing to relax and then get your walk in when you feel ready. It's all about taking care of YOU! :-) WU: 5 min super easy walk followed by 5min of stretching right there where you are at the moment. Don't worry about what other people think, you're taking care of yourself and that's all that matters. MS: Get in 1 solid hour of walking at your own pace. try to keep it continuous. Do it somewhere that is convenient, but more importantly, that is a fun and stimulating place to walk, so that you enjoy it to the fullest and want to do it again. CD: 5 min super EZ walk to CD and a solid 20 min of stretching. Perform the entire Static flexibility routine since you have time today. really relax into the stretches, breathing deply and paying attention to how your body feels. Congrats on burning over 1,000 calories this week, improving your flexibility and developing a greater sense of inner calm.
Day #7
Rest Day
Planned Time: 0:0
Stretching or massage at the very most.
Planned Time: 0:0
Stretching or massage at the very most.
Day #8
Custom
Planned Time: 0:45
Let's continue with the momentum you created by getting off to a great start last week. Time to increase the duration of your workout slightly to burn more calories and increase your endurance. WU: 5 min easy walk followed by 5 min of static stretching. MS: 35 min steady walk at a brisk pace. Really take in your surroundings and enjoy the world around you. CD: 5 min super easy walkig to CD. Take 5 min to stretch out again after your walk.
Planned Time: 0:45
Let's continue with the momentum you created by getting off to a great start last week. Time to increase the duration of your workout slightly to burn more calories and increase your endurance. WU: 5 min easy walk followed by 5 min of static stretching. MS: 35 min steady walk at a brisk pace. Really take in your surroundings and enjoy the world around you. CD: 5 min super easy walkig to CD. Take 5 min to stretch out again after your walk.
Day #9
Custom
Planned Time: 0:15
Take 15 min first thing this morning after you wake up, brush your teeth and grab a cup of coffee at the most. Write out everything that you are grateful for right now, in this moment, in any way, shape or form. Then, put this list somewhere that you can draw from at any time throughout the day. Pull it out and read it any time you aren't feeling good about yourself, hopeful, motivated or otherwise inspired to be your best. It's amazing how much this exercise can help us stay on a positive track. Give it a shot and see how it works for you. Finish the exercise with 5 min of silent meditation.
Planned Time: 0:15
Take 15 min first thing this morning after you wake up, brush your teeth and grab a cup of coffee at the most. Write out everything that you are grateful for right now, in this moment, in any way, shape or form. Then, put this list somewhere that you can draw from at any time throughout the day. Pull it out and read it any time you aren't feeling good about yourself, hopeful, motivated or otherwise inspired to be your best. It's amazing how much this exercise can help us stay on a positive track. Give it a shot and see how it works for you. Finish the exercise with 5 min of silent meditation.