2 Week Challenge

Scripture For The Day
Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

I did a lot of studying over the past few days from what I have learned I decided to create an exercise program for the next 2 weeks for beginners if you are already in an exercise program this challenge probably wouldn't benefit you. This challenge is for beginners that haven't exercised in a while or don't exercise regularly  that need to boost their metabolism and strengthen muscles you haven't used in a while, to prepare your body for a higher level of exercise.You want to exercise in levels so you don't strain or tear your muscles if you don't exercise regularly I don't recommend jumping into a high level of exercise it could hurt you more than help you.As with any exercise program consult your physician before trying any strenuous activity. As with any exercise program make sure you warm up and stretch your muscles at the beginning and the end of each exercise session. Also remember to stay hydrated drink plenty of water at least one to two cups before and for every 15 minutes of exercise drink a cup of water.Ok so lets get started remember count your calories stay between 1500- 2000 a day for more information on how much to eat of what per day clink on this link you can get a meal plan based on your size and how much you want to lose http://www.mypyramid.gov/index.html

Suggestion: in the morning at least 45 minutes before you exercise eat a small breakfast I suggest a fruit smoothy to get you energized then about 15 minutes before you exercise drink at least 1 glass of water to get you hydrated.

Morning Warm Up

Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Warm-Up Stretches Photo Step-By-Step 
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Hip Stretch - Instructions and Photo
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Quadriceps Stretch - Instructions and Photo
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Calf Stretch - Instructions and Photo
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Soleus Calf Stretch - Instructions and Photo
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyperextending your lower back.
Leg Extensions Instructions and Photo
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
Cross Over Leg Swings Instructions and Photo
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
For the first 3 days walk at least 15 minutes per exercise per day
Morning 45 minutes after your breakfast smoothy warm up then power walk at a pace that is comfortable for at least 15 minutes.remember stay hydrated.
Afternoon 30 minutes before lunch stretch each muscle for about 5 to10 minutes then power walk 15 minutes if you work on your lunch break just take a leisure walk for at least 15 minutes.
Evening 45 minutes after dinner warm up the power walk for 15 minutes.
 Hint :For the final 5-10 minutes of your walk, finish with an easy walking pace.

At the end of your walk you may want to repeat the stretches you did after your warm-up.


Days 4, 5, 6, follow the same pattern as above but increase your walk time to 20 minutes then keep you walks at 20 minutes which you will be exercising 60 minutes every day.

I will be starting my challenge tomorrow feel free to leave me comments let me know how you are doing good luck at the end of the two weeks let me know the end result of how you are feeling and what you experienced during your 2 week challenge.

Prayer for the day

Lord we thank you for your many blessings give us the will power to accomplish our goals and encourage each other to keep moving forward allow you light to shine through us on to others Forever In Your Name Amen
More Info Sites:
http://walking.about.com/cs/stretching/a/howstretch.htm