HEAT Walk Challenge | Week 7

Walking Routine

Frequency: 3xWeek
Duration: 1.75 mile
Warm-Up: 5 minutes
Walking Pace: 50 – 60% Target Heart Rate or RPE 13-14
Cool Down: 5 minutes

Weekly Tip

How much should you exercise?

Increase you workouts until you’re exercising for at least 30 minutes five days per week, and ideally for 60 minutes everyday. Your ultimate aim should be to stick to a schedule. I recommend to all my clients to keep a workout journal and schedule their time in on a calendar. This time should be treated as any other important event that can not be overlooked. Think about it for a minute. This is your time, the time you take to keep yourself at your best.

What’s the benefit?

• Exercise improves your mood.
• Exercise combats chronic diseases.
• Exercise helps you manage your weight.
• Exercise strengths your heart and lungs.
• Exercise promotes better sleep.
• Exercise can be fun!
• Exercise help to increase clarity and concentration.
• Exercise helps to improve your self confidence.
• Exercise helps to improve your quality of life.

Can you think of some personal reason how regular exercise would help you?

Weekly Recipe

Fall Eggnog

1 scoop Chocolate Shakeology
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp. pumpkin spice
Ice to taste