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Coming off a month of focusing on upper body only, we’re now transitioning to a full-body strength routine by adding in the lower body, too.
Ready to keep walking? Good! We are keeping up with our daily walks, but on the strength training days, the walk is optional. You can also add the strength workouts to any cardio routine you already have in place, so if you’d rather bike, swim, run or take a HIIT class — go for it!
New to Start TODAY? Start by making walking a habit with this 30-day plan.
A 31-day walking and strength-training plan for beginners
Download a printable calendar here.
Day 1: Upper
Day 2: 20-minute walk
Day 3: Lower
Day 4: 30-minute walk
Day 5: Upper
Day 6: 20-minute walk
Day 7: Lower
Day 8: 30-minute walk
Day 9: Upper
Day 10: Lower
Day 11: 30-minute walk
Day 12: Lower
Day 13: Upper
Day 14: 30-minute walk
Day 15: Upper
Day 16: Lower
Day 17: Upper
Day 18: Lower
Day 19: 20-minute walk
Day 20: 20-minute walk
Day 21: Upper & Lower
Day 22: 30-minute walk
Day 23: Upper & Lower
Day 24: 45-minute walk
Day 25: 20-minute walk
Day 26: Upper & Lower
Day 27: 30-minute walk
Day 28: Upper & Lower
Day 29: 45-minute walk
Day 30: Upper & Lower
Day 31: 45-minute walk
NSV’s: Tracking non-scale victories
Last month Start TODAY member Melissa Paluch was featured on the TODAY show. Yes, she has lost 100 pounds by walking and meal prepping healthy recipes. But it’s the NSV’s or non-scale victories that have really transformed her life: from going down in clothing size, to sleeping better, to saving the money she would’ve spent on takeout for a vacation fund.
This month, we are all going to follow her lead. You’ll see there’s room on the calendar to track your non-scale victories. These are benefits that come as a result of committing to a fitness routine that have nothing to do with your weight. In my experience as a trainer, I’ve seen that tracking…
Read the full article here
