*split lunges in half, i.e. say 50, do 25 ea. leg AND on days that I have listed Walk/Bike/Run for a number of minutes, just pick one!
Above is a 28 day plan. You can make it harder by adding miles, start at 3 miles and work up to a 10k, as well as add a set of tri-cep/push-up/lunges/squats/planks,etc EVERY day, instead of every other day. To make it easier opt out of the body weight exercises all together and focus on only walking or only jogging. Try to throw in at least one rest day a week to keep you going! Right now, the calendar is at an basic/intermediate level that will be a challenge for this group, especially if you are new to running!
Form is EVERYTHING. Core stays engaged on all exercises(belly button pulled to the spine)! Squat with feet shoulder width and forward. Knee should not extend over toe on lunges. Keep tension out of your neck and shoulders and engage that core!
Nutritional Tips:
Avoid Sugar! Every 6 days allow yourself ONE sweet item.
Avoid processed foods! Enjoy all of the great produce. Keep your meals basic and fresh. Protein, Veggie and MAYBE brown rice/sweet potato/baked potato(eat half of one). No need for any type of white sauce or heavy sauce. Light seasoning on your grill outs will give great flavor to your protein of choice.
Use olive oil instead of vegetable oil when cooking!
Keep your portions small. One trip to the buffet and potluck or picnic, no more. Chances are you know exactly what that cookie tastes like.
Try small snacks instead of big meals. Go for walnuts, almond/peanut butter and apple, slice of swiss and apple, LARABAR or UBER bars(less ingredients, you know what’s in them!)
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