This Challenge ended 2 years ago

About this Challenge:

Need a little motivation to get out the door? Try wearing a pedometer and gradually increasing steps. Walk, run, cycle, Zumba

Final Challenge Progress Results

Shubbers_ Total Progress: 11.00 %  (Down 22.0 lb)
ZippyDani Total Progress: 7.22 %  (Down 14.0 lb)
Katiekinz Total Progress: 7.13 %  (Down 13.8 lb)
XPrettyXFaceX Total Progress: 7.03 %  (Down 22.0 lb)
Helewis Total Progress: 6.53 %  (Down 11.6 lb)
Shawn007Skinny Total Progress: 6.51 %  (Down 21.1 lb)
veghead Total Progress: 6.07 %  (Down 9.9 lb)
Moxie13 Total Progress: 4.71 %  (Down 8.9 lb)
Big Sis Total Progress: 4.19 %  (Down 14.0 lb)
ltwitchell Total Progress: 3.99 %  (Down 5.5 lb)
determine1981 Total Progress: 3.41 %  (Down 5.6 lb)
greener333 Total Progress: 3.17 %  (Down 8.0 lb)
countess sherry Total Progress: 1.79 %  (Down 4.0 lb)
dukesmom Total Progress: 1.77 %  (Down 2.5 lb)
Victorious2012 Total Progress: 1.69 %  (Down 5.0 lb)
Divasuccess Total Progress: 1.61 %  (Down 5.0 lb)
hiraawan Total Progress: 1.41 %  (Down 2.2 lb)
Jexx87 Total Progress: 1.16 %  (Down 2.2 lb)
RubyRedSox Total Progress: 0.93 %  (Down 1.0 lb)
Crankyolebroad Total Progress: 0.83 %  (Down 1.4 lb)
grammaatdaycare Total Progress: 0.45 %  (Down 1.2 lb)
Cindy Law Total Progress: 0.30 %  (Down 0.7 lb)
krystynecar Total Progress: 0.71 %  (Up 1.4 lb)
doe511 Total Progress: 4.37 %  (Up 14.0 lb)

Completed Mini-Challenges

Week 1

Start Walking

Guidelines:
Start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.
100% Successful

Latest Results Feedback

Successful: 08 Jan 12 by Crankyolebroad
"I've been "running" since June, so this was already started for me."


Week 1

Invest in a pedometer

Guidelines:
Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Attach your pedometer to your shoe if you bicycle and the pedometer doesn't seem to count your pedaling.
100% Successful

Latest Results Feedback

Successful: 05 Jan 12 by Katiekinz
"I got a wrist pedometer, can't work the thing. Sticking to my iphone p ..."
Successful: 03 Jan 12 by krystynecar
"yes!!!! but now I can't find it - that is today's job! "


Weeks 1 to 4

Determine (or upgrade) your personal goal

Guidelines:
A standard 10,000 step program is good to help get people motivated, or to get sedentary people moving. It takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. The goal of taking 10,000 steps in a day should be enough to reduce your risk for disease and help you lead a longer, healthier life. If your goal is substation weight loss, many experts recommend 12,000 to 15,000 steps a day. Take a comfortable, gradual approach and build up to 10,000 steps in a day. You can start with as little as ten minutes per day and gradually increase your walking routine. If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine
82% Successful

Latest Results Feedback

Successful: 03 Jan 12 by krystynecar
"my daughter and I are going to start walking together starting today! It ..."


Weeks 1 to 4

Hydrate and Stretch

Guidelines:
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
79% Successful

Latest Results Feedback

Successful: 03 Jan 12 by krystynecar
"this one makes m look better as well as feel better! "


Weeks 1 to 12

Track your steps

Guidelines:
Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.
76% Successful

Latest Results Feedback

Successful: 08 Jan 12 by grammaatdaycare
"Tracking minutes"
Successful: 03 Jan 12 by krystynecar
"I bought a new book last night :)"


Weeks 2 to 12

Boost your steps

Guidelines:
A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 4000 steps each day, your goal for week one is 4500 each day. Your week 2 goal is 5000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 12 weeks.
69% Successful

Latest Results Feedback

Failed: 27 Feb 12 by RubyRedSox
"up until I caught a cold causing my fibro to flare."
Failed: 12 Jan 12 by Cindy Law
"Haven't applied a pedometer yet to my daily steps."


Weeks 4 to 7

Improve cardiovascular fitness

Guidelines:
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air. If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.) To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air. If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
86% Successful

Latest Results Feedback

Successful: 19 Feb 12 by veghead
"As I slow the speed of the treadmill down I raise the incline till it ..."


Weeks 5 to 8

Share your motivation to support others

Guidelines:
Sharing with others and hearing stories of success can be a great motivator. We are all motivated by different things. What motivates you? Make a list of all the benefits you will personally receive from your program and make a list of the others that will benefit. Now make a list of all the excuses you have for not "doing it". Slowly find ways to remove each of these from your list. Make YOU and your fitness a priority.
63% Successful

Latest Results Feedback



Weeks 6 to 9

Improve your nutrition

Guidelines:
Your athletic performance, whether it is to walk faster, run longer or lift heavier is strongly dependent on your ability to eat the correct foods, in the correct proportions and at the right time. By now, hopefully, we're all choosing a healthy eating program to stick with for life. Eat healthy, drink plenty of water, exercise daily and get plenty of rest. Know what you are eating. Read labels; and learn portion control. Think about how you prepare food. Clean hands, food contact surfaces, and fruits and vegetables. Choose fiber-rich fruits, vegetables, and whole grains often. Use spices and herbs. Bake, broil, grill. Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day, 1,500 mg if you're age 51 or older or if you have high blood pressure, diabetes or chronic kidney disease. Try and share new healthy recipes!
66% Successful

Latest Results Feedback

Failed: 27 Feb 12 by RubyRedSox
"No. I have low normal blood pressure and need my sea salt:)"


Weeks 7 to 10

Follow these tips for walking faster

Guidelines:
1. Use good posture. Walk tall, look forward gazing about 20 feet ahead. Your chin should be level and your head up, chest raised, and shoulders relaxed . 2. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Swing your arms faster and your feet will follow. 3. Tighten abs and buttocks.. Flatten your back and tilt your pelvis slightly forward. 4. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps. 5. Push off with your toes. Land on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward. 6. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath
78% Successful

Latest Results Feedback

Failed: 10 Mar 12 by greener333
"increase incline"


Weeks 9 to 12

Incorporate strength training

Guidelines:
Strength training benefits include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. Anyone can benefit from the positive of effects of strength training if performed properly in a safe environment.
50% Successful

Latest Results Feedback



Weeks 10 to 12

Crosstraining

Guidelines:
Crosstraining is more important and beneficial than many walkers realize. Cross training is used to improve your fitness level and stay active without over using walking muscles. The result is better walking workouts and less injuries. One of my favorite ways to cross train is bicycling. Popular cross training events include cycling, swimming, elliptical trainer, stair machine, hiking, Pilates and Yoga.
60% Successful

Latest Results Feedback

Successful: 07 Mar 12 by ZippyDani
"ELLIPTICAL"


Latest Challenge Posts

Hold that tummy while walking..
That is brilliant, Bren. Thanks Will try that.
by Helewis on 03 Feb 12 08:36 PM
How are you feeling?
Yes I am loving it..:O)
by BHA on 26 Jan 12 07:58 AM
What pedometer do you have?
I have an Omrom HJ-303. It's very small and does exactly what it is supposed to do, and does it with flair: it tracks steps, calories, distance covered over one day or a longer period. It seems to ...
by Helewis on 22 Jan 12 06:57 AM
off the wagon, back on!
well done, Gramma. Getting back on is the hardest part sometimes.
by Helewis on 14 Jan 12 11:53 AM
day 3
Gramma, you're doing GREAT!
by Helewis on 12 Jan 12 04:46 AM

Recent Challenge Participant Activity

View:  all activity | journals | calendar | posts | photos | kitchen | tips

 Challenge Ended

This challenge ended on Monday 26 March 2012.

The posting of Topics and Photos, and Participation in this challenge is available to Challenge Participants Only.

Challenge Info

status: Completed
ended: 25 Mar 12
duration: 12 Weeks
reporting: Once a Week
participants: 43
privacy: Public
administrators: Helewis
created: 25 December 2011

All Mini-challenges:

1. Start Walking ( week 1 )
2. Invest in a pedometer ( week 1 )
3. Determine (or upgrade) your personal goal ( weeks 1 to 4 )
4. Hydrate and Stretch ( weeks 1 to 4 )
5. Track your steps ( weeks 1 to 12 )
6. Boost your steps ( weeks 2 to 12 )
7. Improve cardiovascular fitness ( weeks 4 to 7 )
8. Share your motivation to support others ( weeks 5 to 8 )
9. Improve your nutrition ( weeks 6 to 9 )
10. Follow these tips for walking faster ( weeks 7 to 10 )
11. Incorporate strength training ( weeks 9 to 12 )
12. Crosstraining ( weeks 10 to 12 )


Rolling Challenge Performance:

The week to week running total weight lost

Week 12:

All Participants 1.81 %  (Down 166.2 lb)

Week 11:

All Participants 1.79 %  (Down 164.6 lb)

Week 10:

All Participants 1.62 %  (Down 149.1 lb)

Week 9:

All Participants 1.55 %  (Down 142.2 lb)

Week 8:

All Participants 1.20 %  (Down 110.0 lb)

Week 7:

All Participants 1.15 %  (Down 105.7 lb)

Week 6:

All Participants 1.14 %  (Down 104.6 lb)

Week 5:

All Participants 1.03 %  (Down 94.6 lb)

Week 4:

All Participants 0.83 %  (Down 76.3 lb)

Week 3:

All Participants 0.72 %  (Down 66.2 lb)

Week 2:

All Participants 0.52 %  (Down 48.1 lb)

Week 1:

All Participants 0.33 %  (Down 29.9 lb)

Latest Photos


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