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You are feeling good, feeling strong, and feeling now like “You’ve got rhythm!”

You’ve established new lifestyle patterns to help fit walking into your daily routine, and now all you have to do is stick to that pattern and keep it going… You are “doing it!”

This week, the time you spend walking begins to gradually increase again. For the first time you will walk for a full 20 minutes TWICE, which will truly feel like you have gone for a real workout. Soon enough you’ll build to that magic number of 20 minutes – 5X per week. You may be feeling like you want to walk further, but resist the temptation to do more so that all your adjustments, both mentally and physically, will come easily.

Remember! Any small discomforts you may be feeling are probably ok. Keep tabs on yourself and what you may be feeling – refer to the “personal discomfort scale that we outlined in Week 3. Pay attention to how your body adapts to your walking program. It takes time to build strength and stamina and small aches and pains are a normal part of the process. If, however, you experience pain that intensifies and/or lasts more than 4 or 5 days, seek professional help. The SportMedBC Directory of Practitioners lists professionals in a variety of disciplines (sport medicine, physiotherapy, chiropractic, etc…) throughout British Columbia.

Walk with Attitude! It’s time now to begin to be aware of how you are walking. Be tall! Be strong! Square your shoulders! Look ahead, with your chin held high. Remember to use your arms when you walk. They should be bent comfortably at about 120 degrees, and should swing easily forward and back. If you feel tired, consciously moving your arms will set the pace, and your legs will follow. Walk decisively now, with a strong heel/toe action. Be proud to be active!

Stay Positive! Believe in yourself, positive self-talk will help you through those days when your mind tries to talk you out of your walk that day.

No Excuses! Are you still having trouble finding that 20 or 30 minute time slot to fit your walking into your day? Try any or all of the following:

• Set your alarm for 30 minutes earlier in the morning. While the coffee’s brewing, sneak out for your walk before anyone else is up.
• Plan to head out the door for your walk at lunchtime BEFORE your lunch, with or without a co-worker for company.
• Leave earlier for work and park an appropriate distance away so that you have no choice but to walk to your workplace (and walk back to your car afterwards!).
• Walk your kids to and from school, adding that little bit extra time afterwards to make your total walking time add up to the prescribed 15-20 minutes.
• Walk to clear your head immediately after work. If you know that when you arrive home from work the “household” takes over, then make sure you walk immediately after your work day ends BEFORE you get into your car to drive home.
• Instead of doing errands or going back home while your kids are at their extracurricular activites, make it YOUR time to fit your walk in as well.
• Plan to walk to do your errands.
• Call your friend and set up a time to walk over for a visit – There will be no way out once you’ve made that appointment!

Stay Safe!

• Wear bright-colored clothing – white is best!
• Buy outerwear with reflectivity so that passing cars can see you at night.
• Purchase small lights that will clip to your clothing. They are inepensive, lightweight, and available at both running/walking stores, dollar stores and even pet stores.
• Try to either walk on sidewalks, or walk facing traffic so that you are able to react if need be.
• Use common sense by avoiding dark alleys and poorly lit streets.There is safety in numbers, so especially if you walk at night it would be best to have someone accompany you.
• Vary your walking routes and times that you walk so that there is no obvious pattern.
• Carry your cell phone with you.
• Always tell somebody (or leave a note at home) about where you are planning to walk, and for approx. how long you will be out.

Just Walk… even when you don’t feel like it! Especially when the weather takes a turn for the worse – most of the province is expected to experience snow and cold conditions this week – make sure you stick with your training commitments. There are bound to be days when you just don’t feel like doing your walk, but trust me, you’ll feel worse if you don’t go. Be strong. Be committed. You don’t want to see a blank spot in your walking diary. Nine times out of ten, if you make yourself lace up your shoes and head out the door, you’ll be glad you did! You can always drop in to your local community centre or gym and hop on the treadmill if you don't feel comfortable going outside!

BONUS! NUTRITION TIP: Breakfast Check-Up

Would you start your car in the morning without any gas? Then why start your body on empty or ¼ full? Eating a good breakfast is important because it can kick start your metabolism and help control appetite and cravings. Eating too few carbohydrates – or skipping breakfast – can trigger cravings, especially in the afternoon and evening. On the training front, fueling your body regularly throughout the day, starting with breakfast, is especially important to ensure that you have the energy stores available for your training.

What your healthy breakfast should include:
Carbohydrates from whole grains: Avoid refined or processed carbohydrates such as white bread, refined and sugary cereals, and pastries. These cause large spikes in blood sugar, may trigger hunger sooner, and inhibit the breakdown of body fat. 
Fibre: Aim for at least 5 grams of fibre from fresh or frozen fruit and whole grains. 
Protein: Protein and fibre slow digestion and help keep you feeling full for longer after eating. Include at least one protein-rich food at breakfast such as yogurt, milk, soy beverage, egg whites, turkey, lean turkey sausage, or salmon. 
Don’t forget the water: Aim for at least 2 cups at the start of your day.

Breakfast ideas to try:
• Whole wheat toast, almond butter, yogurt and mixed berries 
• Steel cut oats, vanilla soy milk, blueberries, flax seeds 
• Whole wheat English muffin, egg, tomato, orange 
• Smoothie: low fat yogurt, frozen banana, milk, flax oil