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Kick off your new commitment
Walking Yes... Walking. Give me 30 Days and I will give you a new Body!
Walking for fitness and health, you should walk for 30-60 minutes most days of the week.
Beginners: If you are an absolute beginner who is not already walking for up to 30 minutes, use the walking advice in our Absolute Beginners Tutorial to guide how long you
should walk to build up your endurance. You should also seek medical advice before beginning an exercise and nutrition program.
Already Walking: If you are already walking comfortably for over 30 minutes, then feel free to walk for a longer duration than given in the walking assignment. In future weeks
we will get into more vigorous walking workouts to challenge you. You can sneak a peek at our Walking Workouts.
Diets and Portions: If a reduced calorie diet is appropriate for you (check with your medical provider), you may wish to use these suggested diets as a guideline. Mark off
your servings each day on the printable charts.
1200 and 1500 Calorie Diets
Setting a Goal
To make a lifestyle change and make it stick, set a goal for yourself. During this week our Think section will focus on how to develop and set a goal.
Goal Form
First Stop - Learn to Stretch
Stretches for Walkers
Stretching is part of each walking workout. Print these examples to use.
Nutrition and Diet Tools are very helpful...
Food Diary: Keeping a food diary is your first assignment. Print the form
Diets and Portions: If a reduced calorie diet is appropriate for you (check with your medical provider), you may wish to use these suggested diets as a guideline. Mark off your
servings each day on the printable charts.
1200 and 1500 Calorie Diets
Walking Yes... Walking. Give me 30 Days and I will give you a new Body!
Walking for fitness and health, you should walk for 30-60 minutes most days of the week.
Beginners: If you are an absolute beginner who is not already walking for up to 30 minutes, use the walking advice in our Absolute Beginners Tutorial to guide how long you
should walk to build up your endurance. You should also seek medical advice before beginning an exercise and nutrition program.
Already Walking: If you are already walking comfortably for over 30 minutes, then feel free to walk for a longer duration than given in the walking assignment. In future weeks
we will get into more vigorous walking workouts to challenge you. You can sneak a peek at our Walking Workouts.
Diets and Portions: If a reduced calorie diet is appropriate for you (check with your medical provider), you may wish to use these suggested diets as a guideline. Mark off
your servings each day on the printable charts.
1200 and 1500 Calorie Diets
Setting a Goal
To make a lifestyle change and make it stick, set a goal for yourself. During this week our Think section will focus on how to develop and set a goal.
Goal Form
First Stop - Learn to Stretch
Stretches for Walkers
Stretching is part of each walking workout. Print these examples to use.
Nutrition and Diet Tools are very helpful...
Food Diary: Keeping a food diary is your first assignment. Print the form
Diets and Portions: If a reduced calorie diet is appropriate for you (check with your medical provider), you may wish to use these suggested diets as a guideline. Mark off your
servings each day on the printable charts.
1200 and 1500 Calorie Diets
