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WALKING CHALLENGE
2010
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C C months, then you’re just 30 days away from
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trimming your waistline. Interested? Begin
by visiting familycircle.com/walk2010. This
eup: Emily Kat month you could drop as many as 10 pounds
(that’s one or two dress sizes) and lower
your BMI. Our energizing walks and
sionnel. Mak delicious healthy eating guide make
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photography by Karen Pearson july.10 family circle 133
CHALLENGE 2010
lower Your Bmi by Leslie Sansone
WALKING The first two months of our plan focused on reducing blood pressure and decreasing
your cholesterol levels. (Missed them? Just go to familycircle.com/walk2010.) Next up
is ridding yourself of those remaining pounds (and some body fat) to bring down your
body mass index (BMI). Walking is one of the best ways to accomplish that. And the Leslie Sansone,
really good news is that fitness walking also increases the amount of muscle in your group exercise
body, so you’ll be burning more calories throughout the day—even while sitting still. leader, designed the
walking plan below.
BOOT-CAMp-STYLE pLAN A sure way to lower your BMI is to add short intense bursts of activity into your
walks. You can do this by tackling some inclines. Powering up stairs or hills engages the glutes (your backside)
and quads/hamstrings (your thighs), and strengthening these major muscles results in big calorie burn. So find
yourself a good set of stairs, a hilly route or even just a curb and get moving.
Climbing Session the end of your walk. Take them up 2 at a
Outdoor stairs or hills in your time and then come down slowly. Repeat
neighborhood: Work them into your walk. 4 times.
After every 5 or 10 minutes go up and No stairs or hills nearby: Using a curb,
down once. Try for 4 flights or step up and down for about 10 minutes.
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4 hills spread out throughout the walk. Lead with your right foot for 5 minutes and s
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Stairs at home: Hit the stairs at home at then your left for another 5. e
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WEEK 1 WEEK 2 g
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monday, Walk 3 miles in 45 minutes. monday, Walk 2 miles and do a r
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wednesday, Add a Climbing Session. wednesday, Climbing Session. a
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friday friday t
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tuesday, Walk for 10 minutes before each tuesday, Walk 4 miles. Clock yourself and p
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thursday meal. (Your goal is a total of at thursday try to finish in 60 minutes or less! k
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least 30 minutes of walking.) M
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WEEK 3 WEEK 4 f
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monday, Walk 3 miles. If your route does monday, Walk 4 miles and add a r
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wednesday, not have hills, drive to one that wednesday, Climbing Session.
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friday does. Even a small incline friday
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demands the legs do more work. r
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tuesday, Head out in the a.m. and p.m. Walk tuesday, Walk 2 miles in under 30 minutes. :
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thursday 15 minutes in the morning and 15 thursday e
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minutes before dinner. Cover 1 mile a v
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WEEKEND WALKS a
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When your workout plans get sidetracked, just reschedule: Do your Tuesday walk on Saturday and your Friday walk on Sunday. As n
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long as you fit in 5 workouts in a 7-day period, you’ll be well on your way to a healthy BMI. And on those weeks when you stick to the n
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Monday through Friday schedule, push yourself a little more and go for a really long walk or hike (1 to 2 hours) on Saturday or o
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Sunday. Then give yourself a well-deserved pat on your ever-shrinking backside. t
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P Shot on location at Almond Smuggler
134 family circle july.10
CHALLENGE 2010
Three easY waYs To lose BREAKFASTS
weighT
by Sally Kuzemchak, R.D.
5
WALKING Our plan incorporates proven strategies to help you drop pounds.
1. Fill up on big portions of low-calorie foods. 2. Eat frequently to ward 6
off low-blood-sugar crashes. 3. Keep a cap on calories—key to
successful weight loss. This plan provides around 1,500 per day.
Choose a breakfast, lunch, dinner and some sweet treats (stick with
one if you want to drop pounds, two if you’re maintaining). 4
1 Yogurt parfait 3 Bagelicious with 1 cup fat-free milk. Mix 3
Layer 6-ounce cup 2% One 3-ounce whole-grain in 1 tablespoon each maple
honey-flavored Greek-style bagel spread with 1 Laughing syrup and chopped walnuts.
yogurt, 1 cup fresh or frozen Cow Light cheese wedge; 330 calories; 7 g fat; 4 g fiber 7
raspberries and ½ cup Kashi ¼ cup raisins.
GoLean Crunch cereal in a 343 calories; 5 g fat; 8 g fiber 6 peanut Butter
glass (you can prepare this Wafflewich 2
the night before and cover 4 Feel-Full Smoothie Spread a whole-grain waffle
with plastic wrap). Combine 1 packet No-Sugar with 1 tablespoon natural 1
352 calories; 4.5 g fat; Vanilla Carnation Instant peanut butter, layer on ½
9 g fiber Breakfast, 1 cup fat-free cup sliced strawberries and
milk, 1 tablespoon almond top with a second waffle.
2 More Than Just Cereal butter and ½ cup fresh or 350 calories; 14 g fat; 6 g fiber
1 cup fiber-rich cereal (such frozen blueberries in a
as Multi-Bran Chex) with blender until smooth. On the Go
½ cup fat-free milk and 338 calories; 14 g fat; 8 g fiber 7 Dunkin’ Donuts Egg
½ medium banana, sliced; White Turkey Sausage The best breakfast combines a fiber-rich
1 hard-boiled egg. 5 Maple-Walnut Oatmeal Flatbread; Lite Latte carb like fruit or whole grains with a
370 calories; 7 g fat; 9 g fiber ½ cup steel-cut oats made 360 calories; 6 g fat; 3 g fiber protein source such as eggs, nuts or dairy.
WALKING CHALLENGE
2010
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Nuts and dried fruit are healthy and
filling but high in calories. portion
them out into small zip-top bags—and
prepare several at a time so they’re
ready to grab throughout the week.
. SNACKS
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e 1 Chocolate Fix chunks topped with ½ cup 6 Tomato & Feta
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a fat-free whipped topping.
r 3 small blocks of Hershey’s Crispbreads
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180 calories; 0 g fat;
: Extra Dark Pure Dark 2 whole-grain crispbread
g
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i Chocolate. 4 g fiber crackers (like Wasa or
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s 160 calories; 13 g fat; Ryvita) topped with ¼ cup
d
o 4 g fiber sliced cherry tomatoes and
o 4 Cheese and Crackers
F
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l 2 tablespoons feta cheese;
u 1 part-skim string cheese
a ½ cup blueberries.
C 2 Chewy Bar with Milk stick; 5 regular Triscuits.
c 178 calories; 4.5 g fat;
M
Fiber One 90-Calorie Bar; 180 calories; 10 g fat;
w 6 g fiber
e
r 1 cup fat-free milk. 3 g fiber
d
n 170 calories; 2 g fat;
A
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) 5 g fiber
s 5 Simple Trail Mix On the Go
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a 2 teaspoons each raw 7 Strawberry Nirvana
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t 3 Frozen Fruit Treat almonds and dried cherries. smoothie at Jamba Juice
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( 1 cup frozen mango (or any 156 calories; 9 g fat; 150 calories; 0 g fat;
s
o 3 g fiber
t other frozen fruit you like) 6 g fiber
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july.10 family circle 137
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