Week 1
Guidelines:
Find success stories, scripture, quotes--whatever it takes to get and stay motivated to walk/jog 3 days this week. Download the program schedule from http://www.coolrunning.com/eng... Week One: Warm up with a 5 minute brisk walk, then jog 60 seconds and walk 90 seconds alternately for a total of 20 minutes. Do this 3 days this week.. Also see website http://www.c25k.com/ for help aides. There is a storehouse of information, links to smartphone downloads, music downloads and calculators.
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Week 2
Guidelines:
Take note of improvements e.g. you should be able to catch your breath more quickly..walk up stairs with more ease, maybe even see an increase in weight loss. Get in 3 workouts a week..This week Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
50% Successful
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Week 3
Guidelines:
Get plenty of rest. Add another source of relaxation to your life: calming CDs, day at the spa. Get in three workouts a week. Week 3: Brisk five-minute warmup walk, then do two repetitions of the following:
• Jog 200 yds (or 90 seconds)
• Walk 200 yds (or 90 seconds)
• Jog 400 yds (or 3 minutes)
• Walk 400 yds (or 3 minutes)
100% Successful
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Successful: 19 Dec 10 by 12Sydney
"I like my new found relaxation, at least every 8 weeks: There is an Aveda ..."
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Week 5
Guidelines:
Review journal. Take pride in accomplishments thus far. Reward yourself with nonfood items/activities. e.g. Treat yourself with Day Spa trip
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Week 6
Guidelines:
Okay. The Holidays are coming to a close. You got through that – What an Accomplishment. But now it’s getting colder, you and your body want to slip into winter hibernation mode…..DON’T DO IT! Dig down deep and fight through the doldrums. Bundle up and hit the road hard. We’ve come too far to lose all the benefits gained.
33% Successful
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Week 7
Guidelines:
Just two more weeks to GOAL. How are those legs and buttocks looking, a lot slimmer and shapelier? Smile and get ready shorts and swim suits. It’s been a long time since we’ve felt good about those garments. Remember whether you had 20 or 200 pounds to lose. This program is a benefit to your heart, overall health, well being and quality of life.
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