Leslie’s Blog
Day 10!
POSTED
Nov 1010 days of fitness assignments ….
This alone is a body changer …. I hope you are seeing it, feeling it, living it!
Today’s Assignment – 4 Miles
You can always do the 1 Mile Walk on our WalkatHome.com homepage 4 times today. Or if that’s too much of the same, try doing it twice for half of the 4 Mile goal, and then popping in your favorite 2-mile or going for a power walk with your friend! Don’t you love our Mile System? It really helps to make fitness do-able!
Thank you for reminding me, my blog friends, that many people need other choices to exercise leg muscles. Lunges are not the only way to get to those muscles. I want you to try the Sitting Leg Extensions I describe below. It’s a great exercise for the front of the thighs, and strengthens muscles that surround the knee, giving it good stability for everyday function!
Sitting Leg Extension
Do them with or without an ankle weight wrapped around your leg.
- Sit in a chair.
- Slowly raise right leg until it is parallel to the floor, return foot to the floor.
- Repeat on left leg. You can SUPER SET this! Click here for a Super Sets description for the legs.
Set 1 – 10 reps on the Right, 10 Reps on the Left
Set 2 – 8 reps on the Right, 8 Reps on the Left
Set 3 – 6 reps on the Right, 6 Reps on the Left
***(Increase reps when all 3 sets are too easy)
Remember that doing half, or even a quarter, of an assignment is NOT a set back. Do as much as you can each day. Everything leads to your goals, and there is never an amount of exercise time that isn’t worth it. All movement is worth it. A mini walk or a long walk are both important for long term health and weight management. Your great health is WORTH IT!
Happy Walking on this beautiful Fall Wednesday!
What’s up this week…
- Monday 4 Miles
- Tuesday Upper Body and Lower Body Firming
- Wednesday 4 Miles
- Thursday 1 Mile plus Upper Body and Lower Body Firming
- Friday 4 Miles
- Saturday 1 Mile plus Upper Body and Lower Body Firming
- Sunday Refresh the Spirit Day…a FIT SPIRIT is part of the plan!
Look how fantastic Week One was ….
- Monday 01 November – 3 Miles
- Tuesday 02 November – 1 Mile plus Upper Body Firming
- Wednesday 03 November – 3 Miles
- Thursday 04 November – 1 Mile plus Upper Body Firming
- Friday 05 November – 3 Miles
- Saturday 06 November – 1 Mile plus Upper Body Firming
- Sunday 07 November – DAY OFF. No structured activity, but let us know what you are doing on Facebook!
SURPRISE! We are offering a giveaway to the first 5 Walkers who e-mail
WALK21 to *****
Thanks to all who participated! There will be more Surprise Giveaways! Keep checking back!
What do you win? A Walk At Home DVD!
What’s the requirement? That you be a Walk at Home Facebook Fan!
Please include your Facebook name so we can verify you!
Good Luck!
Comments
38
thanks Leslie for the sitting leg extension super set. yesterday I just did a 2 mile walk and didn't do either the upper or lower body sets because I find the lunges too hard. I have no excuse for not doing the upper body super set.I've just done the sitting leg extensions. I'll walk 2 miles at lunch time and the other 2 after work at home.
I'm only doing 2 Leslie miles today: "Walk Away Your Hips & Thighs." The other workouts I'll be doing later are Michelle Dozois' "Walk Your Way Slim" (50 minutes) and George Foreman's "Express Walk" (30 minutes). While neither of them go in terms of miles, I'll have easily walked over 4 miles by the end of the day. I prefer Leslie and I do her workouts most often, but it's fun to mix things up sometimes. :)
this has been awesome! I am doing my normal treadmill time, plus this most days....
I can 'feel' a difference in my abs! Now, if I could just see the difference!!!!
Thanks for the motivation to keep going Leslie!!!
Shari
Awww, I was up really early this morning,wish I had checked the blog first thing! Proud I got myself out of bed early enough to complete 4 fast miles before going into work today! I'm working from 7:30 am today to about 11:00pm tomorrow!!!!! Packing my fast firming to take with me and do tomorrows challenge! Have a great day everybody!
I was able to get 3 out of 4 miles done before work..I'll do the last mile durning my daycare kids nap time :) Wow, my thighs are burning today from yesterday's lunges. Leslie....I SEE results. I measured my waist today..since starting this challenge, I've already lost 1 1/2 inches from my waist alone! I am so excited. Thanks you!
good walk day 10 to all. Loving this whole experience. ready for my 4 miles feeling stronger everyday. Noticing I walk taller and fitter. Yeah!
FB Name Krez10
Thank you Leslie for sharing different routines! I got my 4 mile fat burning walk in! I have never done the boost walk before enjoyed! Then i did my 2 miles of Super fat burning with weights. Before the last 2 miles in I wanted to give up, but i did not!! Now for my big challenge of the day food! I am ok until evening comes around. 5 min walk here I come! Everyone have a great day! And no matter where you are at in your walk. Be proud of yourself you are moving and improving yourself one day at a time!!
I have 4 fast miles from the Walk Slim set on schedule for today after work.
Thanks again Leslie for all your time and effort you put into this challenge!
Goodmorning, Did the first 2 miles this morning, other two will be after work and did the leg extensions! Keep walking everyone! Have a great day!
4 mile Super Challenge for me!
Good Morning Leslie and fellow walkers; did my 4 fast miles from Walk Slim and feel great. Yep day 10 and I'm with Shari... I can also‘feel’ a difference in my abs and my body but if I could just see the difference!!!! But I have high hopes that at the end it will all come to show!! WooHoo. Keep up the good work and all of those positive encouraging comments! Thanks Leslie! Happy walking!
Wow! So simple, but so powerful! Thanks for this option!
I'm feeling it today from those lunges & squats yesterday! I did 4 miles from the 5-mile walk, all of them except the fit-cuff one. Have a great day!
I just completed 4 fast miles and feel wonderful!
Good morning to all, i did 3 miles this morning before work will do 1 mile tonight. i must say that i can see a different in my body after 10 days, just have to deal with food i am good i am so good day and in the evening i just go off a little, thank you guys for your support.
I just put in 4 miles for the first time...EVER!!! I used wrist-weights and ab-belt on the first two, and the ab-belt and stretchy-band on the last two. FEELS GREAT!
According to my pedometer , I have walked 2 miles up and down he stairs in my house just doing the usual household chores etc,( hope this counts) am planning to go outdoors this afternoon to the wellness walk track in my neighborhood and walk 2 more miles.
I'm having a motivation problem today! :( I walked yesterday,but I didn't have the chance to do my upper/lower body exercises. I just had a 66 blood sugar which is probably why I have no energy. I think I need to get some more carbs and protein in me then hopefully I will be ready to get going. It ain't easy getting OLD!! Wish me some luck and much needed energy! Have a great day challengers!!!
You rock Leslie! Did 3 mile boot camp today! Then later do 1 mile in regualr walking outside. I like to mix it up a bit! Yay! Day #10 and still going, strong!
did 3 mile walk with dvd (will do more walking after work) also go in the leg lifts... feeling pretty good after that.. I was kinda tired before the walk...
LOVE those sitting leg exercises! Thanks Leslie!!
2 miles in this morning, and another 3 later tonight with my Walk Class.
Everyone is doing wonderfully! We are all going to be soooo ready for the holidays! Keep up that strong walking everybody! With all this daily motivation and inspiration we are all sure to succeed and reach our goals!
Hi, I did my 4m. using the walk your belly flat. I had fun.
After my back surgery in August my surgeon had me do the sitting exercises. I did them and I started back walking in my 3 wk. Walking is our best medicine. And having a wonderful walk leader as Leslie each day. Smiles
Just finished my 4 miles for today. Totally planned on breaking it up in to 2 - 2 mile sets and was having so much fun I did the whole 4. (Love it when daycare kids are napping) Was excited to walk today because I just received my 21-day Super Walk Challenge in the mail yesterday and wanted to check it out. Got frustrated when 2 of the 4 DVDs didn't work. Still managed to finish all 4 miles (and then some while I was changing DVDs). Feeling really proud right now.
Hi Leslie:
I just returned home from my grandsons school where I volunteer and read your blog. I'm so happy to have the answer right there waiting for me.Oh and by the way I was able to walk to the school without to much trouble (with my cane of course) but I felt stronger.
Thanks
Charlene
checking in :) 4 mile express. Dishes are in the sink and laundry is on the floor, but I did my walk today!
Leslie Thank You for the challenge! I had started your videos again after a knee injury and having a baby (who is now 19 months old). I started working out again because I needed to manage my stress and put improve my mood. THANK YOU!!!!!!!!
Thanks for the great workout today leslie . The challenge is great and a great way to stay motivated hope you have a christmas challenge and get the new year started challenge . My mood is so great today thanks for being a part of my day and your inspirational workouts
Today I did the "Punch Up Your Walk4 Miles Featuring the Weighted Gloves" plus bonus lower body tone up at the end. Tommorrow I have the day off as I work at a school (Veterans Day).. Hope everyone has a great evening..KEEP WALKING!!
Did the 5 mile super fat burning DVD, I love that workout! Just finished making homemade pizza, I make the crust myself, with fresh mozzarella, tomato & basil on top & my four kids are drooling in the kitchen waiting for them to come out of the oven... I love it! Now it's time to enjoy some family time! Great job everyone! Week 2 almost complete! Awesome! Thanks Leslie & WAH team!
I tried the 3 mile walk that is on the Walk at Home website. LOVE IT!!!!! Thank you Leslie.
I finished my 4 miles!! Tomorrow,,,,, back on track and filled with motivation I recieved from my fellow challengers! Thanks everyone!
got my last mile in... I am wondering if I am the only one out here that can't stop thinking about working out until its done... Sometimes it drives me crazy.. lol
Hi everyone! I am doing the challenge on the Walk Club with my team the Walking Wonders. Know there are those unhappy about the give aways only available on the blog. Well, there are another group of walkers in the Mountain and Pacific time zones that don't have a chance to participate either. Is there away for us not on EST to also participate? Leslie, you are a favorite in all of the time zones!!!!!!
Janie
Just finished four really big miles.
i just finished 3 miles and Ub and LB firming will do more miles later. Have a great day
Got a late start today! For some reason the thought of walking 4 miles in 1 day just intimates me! I don't think it's the distance because I can always do short distances several times a day; it's very difficult for me to devote 80 minutes (because I'm just a beginnger) of my day to myself! GOOD NEWS LESLIE! I quit work early and just walked 4 miles on my treadmill! It was fabulous! If it wasn't for you and this challenge I would not have done it. THANKS for your inspiration & motivation, Leslie! God Bless.
Day 10 of 21: SUCCESS!
I did Walk off More Weight 2mile walk and 5 minute energy booster walk with the weighted belt in the morning. Before dinner I did the 3 mile power walk video with 2lb hand weights. I think that is the first time in a very long time that I did 5 miles of video walking in one day!
I love that we can post our accomplishments here. It really helps to see all the variety on how everyone is getting in their miles!
I am recovering from a hysterectomy but my dr. said to get up and move (walk) every time I get up from resting, so I may not do the # of miles for the challenge but wanted to let you know that I AM walking and it feels great.
Comments
38