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IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS

IWLC WALK 30 PROGRAM ™ ‘2K-10K’

Indian Weight Loss Blog and Indian Weight Loss Coach proudly launches a special walk program for all those who want to take those 10,000 steps which are considered essential for an active life and to lose weight.

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IWLC WALK 30 PROGRAM ™  ‘2K-10K’  FOR BEGINNERS

Are you upset that you are not able to walk as much as you should be walking?

Have you joined a weight loss program and your mentor is telling you to increase steps?

Are you the one who is finding new excuses on a daily basis to ‘not’ walk as much as you should?

Are you thinking about how to make a walk plan so that you can walk more than 10000 to 20000 steps on a daily basis?

Well, here is a walk plan for you all to help you start and progress with your step count.

In the next 30 days, you can better your health by walking. Yes you heard it right, walking, just walking.

You might be a couch potato, a slow walker or someone struggling to do HIIT, this plan is going to help everyone. It is a walk plan which can help you increase your steps and burn more daily, remember when it’s about your health, each step counts.

Starting Point

Starting-point

Let’s presume you are not an active person and on a normal day you walk only 2000 steps a day before you begin the routine. Now every single day, you’re going to add from 250 to 500 steps as per the plan.

By the end of the fourth week, that is the 28th day, you will be walking 10,000 steps which is roughly 5 miles. If you don’t reach 10,000 steps at the end of the 28th day, it’s perfectly fine as we have given two days extra and made it a 30 days plan. So, Just keep moving and hit the 10,000 steps target in 30 days.

WALK 30 PROGRAM 2K-10K

If you feel that you lack time, the weather is bad or with your job you cannot do it, then I am sorry, but you are making excuses. Where there is a will there is a way.   Here are some ideas to squeeze in your steps:

  • Walk inside your office building during washroom break or lunch and tea/coffee break
  • Use a treadmill to complete steps.
  • On weekends, go to the mall or market and walk around with your pedometer/mobile App/fitness band.
  • Working in kitchen, boiling milk, taking a shower…. do spot walking.
  • If you are a home maker and can’t miss your daily soaps, don’t sit watching those shows… do spot walking. Aim is to keep adding to your target step count for the day.

Remember nothing is impossible, if you can think of it, you can do it.

Now come on get up and get going…. Start your

IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS.

You can join our free weight loss support group on Facebook here…Click!

Hope you are all excited about the IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS!

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The post IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS appeared first on Indian Weight Loss Blog.

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Monday Mindfulness: Take This 5-Minute Walk to Unclutter Your Head

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Welcome to Monday Mindfulness, brought to you by Stop, Breathe & Think.

Going into a new week is tough. We believe the best way to start it off right is with a little peace of mind. Here’s one quick and simple way to establish emotional wellness, every day.

A mindful walk is an excellent way to clear your mind of clutter and restore your sense of focus. It’s also a great excuse to get out into nature. Several studies have shown that taking a break to look at or be in nature can have a rejuvenating effect on the brain, helping to free up your mind when you feel stuck and boosting levels of attention.

Incorporate mindful walking into your daily life in as little as 5–10 minutes a day by using all of your senses — sight, hearing, smell, taste and touch — to bring awareness to your body and surroundings.

Here’s how to do it:

  1. As you walk, notice how your body feels.
  1. Pay attention to how your legs, feet and arms feel with each step you take.
  1. Feel the contact of your foot as it touches the ground, and the movement of your body as you move into your next step.
  1. If you become lost in thought as you continue to walk, use the next step as an opportunity to start over.
  1. Now, using your sense of sight, look around and try to notice every detail.
  1. Using your sense of smell, notice any aromas or scents.
  1. Are you able to notice any tastes as you walk? Can you taste the air?
  1. Now, using your sense of touch, notice the solidity of the earth beneath your feet.
  1. With openness and curiosity, notice any sensations, thoughts or feelings that arise, without lingering on anything in particular.

You can mindfully walk anywhere — outside while walking to work or school, for example, or inside while walking through the grocery store. You might find it helpful to use a guided audio track to get started. Try this five-minute mindful walking track by Stop, Breathe & Think, or download the app to access mindful walking activities anytime, anywhere.

Life is a journey. Enjoy a little peace of mind on the path toward your destination.

The post Monday Mindfulness: Take This 5-Minute Walk to Unclutter Your Head appeared first on Hello Healthy.

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Your 14-Day Plan to Walk More Steps

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For the next 14 days, it’s time to ratchet up your fitness level. Wherever you are on the fitness spectrum — an off-the-couch beginner, beginner/intermediate or intermediate — it’s time to lace up those shoes and take some laps. This fitness plan is meant to be a shot in the arm or a quick jump-start.

The plan is simple: For the next 14 days, you need to double-down on your steps. This two-week challenge is progressive, simple and short.

Numbers are the name of the game for this challenge. You have one simple task: Walk more! Your daily goal will be to walk more than you did the day before. If you can find someone to do this with you, that would be an added boost. It’s always easier to have a friend or family member to hold you accountable and cheer you on.

If time, weather or your job are obstacles that have stood in your way in the past, you might have to use some creativity. Here are some ideas to squeeze in your steps:

  • Walk laps inside your office building on your lunch break
  • Use a treadmill
  • Go to the mall and walk around
  • Wear a path in your carpet around your house

Where there is a will, there is always a way. Good luck!

Off-the-Couch Beginner

WOO HOO! So, you have decided you’re going to make some lifestyle changes to improve your health. Great choice. Creating new habits takes time, patience and a strong will. But guess what? This plan is perfect for you because it’s only two weeks long and simple to follow.

This plan assumes you are capable of averaging 1,000–3,000 steps a day before you begin the routine. You’re going to add 500 steps a day — except for the last day — with the goal to hit 10,000 steps (roughly 5 miles) on Day 14. . If you don’t reach 10,000 steps at the end of the 14 days, it’s OK. Just keep moving. The goal is to simply hit 10,000 steps, and then move up to the beginner/intermediate group.

If you’re not yet able to take 3,000 steps, have no fear. Just start from where you’re able, and try your best to walk a little more every day.

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Beginner/Intermediate

So you guys have been around the block a few times, so to speak. If you are currently averaging 5,000–6,000 steps per day, this group is perfect for you. Now is the time to step up your game — 750 extra steps each day to be exact, with the last day being an exception of 1,000 extra steps. The plan below starts with 5,000 steps. Your goal is to hit 15,000 steps, roughly 7.5 miles, by the end of the two weeks. After the two weeks are finished, you can attack another goal: the intermediate plan. You’ve built momentum; continue to push toward the next fitness goal.

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Intermediate

The pros! Getting your steps is part of your everyday routine. The biggest hurdle for you will not be adding more steps each day, but finding the time to do so. Your time is precious; all we’re asking for is a short-term sacrifice. If you average 6,500–8,000 steps per day, this plan is for you. You have to add 1,000 steps per day, with the goal of hitting 20,000 steps on Day 14. It’s going to take some work to add 1,000 steps per day, but it can be done. The model below starts with 7,000 steps. After you finish this challenge, I strongly recommend you go to a spin class, start jogging or begin lifting weights. Your body is more than ready for the next fitness chapter.

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The post Your 14-Day Plan to Walk More Steps appeared first on Hello Healthy.

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Your Many Options to Walk for Breast Cancer in October and Beyond

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For Americans across the country, October is known for cooler temperatures, trick-or-treating and — as of the last three decades — pink ribbons, 3-day walks and coming together to raise money and awareness for breast cancer research. In 1985, October was designated National Breast Cancer Awareness Month in hopes of increasing awareness of early detection methods like mammography as the most effective way to combat breast cancer. And it’s really made a positive impact.

Now, more than 30 years later, people around the world don their best pink every October to shine a spotlight on this disease and its impact. With a new case of breast cancer being diagnosed every two minutes in the United States, the need to raise both funds and awareness is as important as ever.


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One of the best ways for runners and walkers to get involved is to do a race. Races are not just in October, either. Running and walking events benefitting breast cancer are held all around the country on nearly every weekend of the year. If you’re looking to get involved, it’s pretty easy. We’ve put together a few of the heavy-hitters:

Race for the Cure

Susan G. Komen, one of the country’s largest and most widely known breast cancer organizations, hosts 146 races each year to raise funds for a cure and support those affected by the disease. It started in 1986 with 800 participants in the first race today’s events that annually host more than 1 million racers combined. Komen’s events attract walkers, runners and — the most inspiring attendees — breast cancer survivors.

According to the Komen website, 75 percent of the net income from each race benefits the local community hosting it. Since the races began, there’s been more than $ 2 billion raised nationwide. Some of the largest races are in Columbus, New York City, Houston, Denver and even Rome. Taking the 5K events even further, Komen offers 3-Day options in seven U.S. cities where participants walk 60 miles over three days, camp in pink tents and clean up in mobile shower trucks.

To find a Susan G. Komen Race for the Cure near you, search their website for a date and location.

Making Strides Against Cancer

The American Cancer Society offers countless fundraising walks to support those impacted by breast cancer. Making Strides Against Cancer events can be found in more than 270 communities across the country — offering distances from 3–5 miles and hosting more than 11 million participants since the first event in 1984 in Boston. Since then, these events have collectively raised over $ 685 million in the fight against breast cancer.

With the American Cancer Society based in Atlanta, the event held in Georgia’s capital city is one of the organization’s largest and most popular races. The 2015 event brought out more than 25,000 people and raised $ 1 million to fund research, education and support for those with breast cancer. This year, the event will be held on October 29 for a non-competitive 5K walk in Atlanta’s landmark Piedmont Park.

Sign up for the Making Strides Against Cancer event of your choice on the American Cancer Society’s website.

DIY Fundraising

Naturally in 2016, you can race virtually! The National Breast Cancer Foundation’s VRace enables you to log miles on your own schedule, and at your own pace. Simply sign up for the campaign, use a fitness tracker to count your miles and fundraise on your own along the way.

There’s an App For That

Charity Miles uses your daily activity levels — anything from walking your dog to a daily morning run — to earn money for the charity of your choice. The app currently has 37 charities to choose from (including Stand Up To Cancer), and they are working to add even more in the near future.


MORE TO GET YOU MOVING

> Heart Rate Monitoring Basics
> So You Want to Start Fitness Walking
> Low Impact High Intensity Interval Training Routine for Walkers


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