DIY, Guides, health + fitness, Uncategorized

WALK/RUN SUMMER CHALLENGE

close up photography of red and black nike running shoe

 

Hi Lovelies!

The weather has been beautiful these last couple of weeks and it’s time to get outside and enjoy it. I’ve gotten a lot of questions on what I’ve been planning for my summer routine. I created this routine which is perfect for beginners and those returning to a workout regime from a long break. I hope you know I struggle daily with finding a routine and flow when it comes to my exercise routine. I really have no set way of doing things. My body is always changing with its needs and energy levels so I go off of what I know my body needs more of and what it needs a break from. My main goal with any of my exercise routines is to FEEL GOOD, have higher energy and knowing it gives me endurance to be able to do things with my children. I don’t believe in looking at the scales every day or strict diets. Looking at your body in a mirror does not define who you are or how much inner strength and beauty you have. We all have wrinkles, rolls, and scars. I strive for progress not perfection.

I have some favorite routines that I alternate from time to time to prevent boredom and to fluctuate with what I need at the time (remember your body is always changing). I LOVE my beach body challenges. They are 90 days long and the one that I am doing right now is the 90 day  P90X DVD Workout – Base Kit which is super intense so if your looking for that level definitely give it a try. I started feeling results in 30 days and seeing results in 60.

I’ve created a new summer walk/run challenge for those of you who want to ease into a daily exercise regime and who want to get outdoors and enjoy some sunshine! So here is how it works: Download my FREE printable that I have created for you and check off each day as you go. Complete the walk/run times and alternate them back and forth until you have completed your distance 1mi/2mi/3mi etc. . A pro tip, I highly recommend downloading the Sweat Coins App which you can find on my Instagram and Facebook page. It’s an app that tracks your walking outside and rewards you in sweat coins which you can cash in for prizes and PayPal! Personally I plan on saving up my sweat coins long term and cashing in BIG on something awesome.

Before you start the Walk/Run Summer Challenge make sure your health care provider approves you for this…especially for all my Mommas recovering from a recent child birth. Also this is a dynamic process so you may want to adjust as you see fit….don’t be afraid to push yourself harder or to pull back when you feel pain. (A little pain is good… ) I would also recommend throwing in a core program for your abs and back at least 2-3 times a week right after your walk/run. This will really help your posture, strength, and running form! You’ll be progressing each week and you will start to notice your capable of more than you might realize! I am SO EXCITED for you to challenge yourself and to get out there moving! Print this schedule I created with blood, sweat, and tears 😉

 

30 DAY WALK RUN CHALLENGE

 

eh hmm…….some last minute TIPS!!!!

Print out several and pass them out to your friends and co workers! Start a walking group for support and motivation if you want! There are no limits ladies!

REWARD yourself if you stick to it and complete all 30 days!

Use a good arm swing and focus on your form especially the first week or two!

Add weight to your walk. This will burn more calories and maximize your excercise time. FYI: Hand weights are great. Weighted vests are even better. If you opt for a weighted vest like this one Tone Fitness Weighted Vest, 12 lbs then start out slow with only 3 to 5 percent of your body weight until you work your way up to 20 percent of your body weight.

Go off the beaten path. Ditch the treadmills and tracks and up the intensity with some hills or go for a walk/hike in the woods.

 

Disclaimer: All opinions are my own. Injuries suck so make sure you check in with your doctor before beginning any new exercise routine. I am an affiliate with Amazon, they’re awesome and I love shopping with them so you’ll undoubtedly see their products from time to time when I blog. ❤

 

XO

Fair Minded Mommy

 

 

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