The 30 day walking challenge is a great way to build a consistent workout habit. You will get fitter and stronger over the 30 day walking challenge, as you will progressively walk more as your body adapts to your walking workouts.
Walking can provide a great cardio workout, particularly if you walk at a brisk pace or haven’t been working out consistently.
Walking also burns calories, so it can help you achieve your ideal body weight, lose body fat, and can reduce blood pressure and cholesterol, among many other physical and mental health benefits.
Walking is a low-impact form of exercise, so if you suffer from joint pain or carry extra weight, starting with walking rather than running can be a more pain-free way to build up your cardiovascular stamina and muscular strength while getting your joints used to exercise again.
The goal is NOT to mold you into a champion athlete or marathon walker over the next month, but to help you build a consistent habit of making time for physical activity and enough stamina to handle walking briskly for 30 minutes without stopping, and that’s amazing!
I want this to be a safe, sustainable program that builds confidence and consistency as much as it does fitness, endurance, and strength.
Please remember that the rest days are an important aspect of your training and of this walking challenge.
Though many beginners get so excited about their new exercise routine that they want to work out every day, rest days give your body time to rebuild, repair, and recover.
Regularly taking rest days reduces the risk of injury by allowing sufficient time for your tissues to recover before loading them with the impacts, strains, forces, and stresses of walking again. Taking time off enables you to hit the next walking workout safely with renewed energy and strength.
It is always important to listen to your body.
In good health
Micki
1 Mile Walking Plan
30-day walking plan- walking 1 mile per day, five days a week:
Week 1:
Day 1-5: 1 mile walk, 5 days a week
Week 2:
Day 1-3: 1 mile walk, 5 days a week
Day 4: Rest day
Day 5: 1 mile walk
Week 3:
Day 1-2: 1 mile walk, 5 days a week
Day 3: Rest day
Day 4: 1.5 mile walk
Day 5: 1 mile walk
Week 4:
Day 1-2: 1 mile walk, 5 days a week
Day 3: Rest day
Day 4: 2 mile walk
Day 5: 1 mile walk
Week 5:
Day 1-3: 1 mile walk, 5 days a week
Day 4: Rest day
Day 5: 2.5 mile walk
Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.
Week 1:
Day 1-5: 1 mile walk, 5 days a week
Week 2:
Day 1-3: 1 mile walk, 5 days a week
Day 4: Rest day
Day 5: 1 mile walk
Week 3:
Day 1-2: 1 mile walk, 5 days a week
Day 3: Rest day
Day 4: 1.5 mile walk
Day 5: 1 mile walk
Week 4:
Day 1-2: 1 mile walk, 5 days a week
Day 3: Rest day
Day 4: 2 mile walk
Day 5: 1 mile walk
Week 5:
Day 1-3: 1 mile walk, 5 days a week
Day 4: Rest day
Day 5: 2.5 mile walk
Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.
3 Mile Walking Plan
30 Day walking plan
30-day walking plan- walking 3 miles per day, five days a week:
Week 1:
Day 1-5: 3 mile walk, 5 days a week
Week 2:
Day 1-3: 3 mile walk, 5 days a week
Day 4: Rest day
Day 5: 3 mile walk
Week 3:
Day 1-2: 3 mile walk, 5 days a week
Day 3: Rest day
Day 4: 3.5 mile walk
Day 5: 3 mile walk
Week 4:
Day 1-2: 3 mile walk, 5 days a week
Day 3: Rest day
Day 4: 4 mile walk
Day 5: 3 mile walk
Week 5:
Day 1-3: 3 mile walk, 5 days a week
Day 4: Rest day
Day 5: 5 mile walk
Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.
30-day walking plan- walking 3 miles per day, five days a week:
Week 1:
Day 1-5: 3 mile walk, 5 days a week
Week 2:
Day 1-3: 3 mile walk, 5 days a week
Day 4: Rest day
Day 5: 3 mile walk
Week 3:
Day 1-2: 3 mile walk, 5 days a week
Day 3: Rest day
Day 4: 3.5 mile walk
Day 5: 3 mile walk
Week 4:
Day 1-2: 3 mile walk, 5 days a week
Day 3: Rest day
Day 4: 4 mile walk
Day 5: 3 mile walk
Week 5:
Day 1-3: 3 mile walk, 5 days a week
Day 4: Rest day
Day 5: 5 mile walk
Note: This is just an example plan, and you should adjust the frequency and distance of your walks based on your personal fitness level and goals. Additionally, be sure to listen to your body and take rest days as needed.
Suggested Meal Plan (vegetarian)
Find recipes on the blog page
Day 1:
Breakfast: Scrambled eggs with spinach and cheese
Snack: Greek yogurt with almonds
Lunch: Grilled tofu salad with mixed greens, tomatoes, cucumbers, and avocado
Snack: Celery sticks with natural peanut butter
Dinner: Baked eggplant with roasted asparagus
Day 2:
Breakfast: Omelette with mushrooms, onions, and cheese
Snack: Roasted chickpeas
Lunch: Tofu stir-fry with broccoli and bell peppers
Snack: Hard boiled egg
Dinner: Curried egg salad on Wheat toast
Day 3:
Breakfast: Cottage cheese or Greek yogurt with sliced peaches
Snack: Roasted almonds
Lunch: Grilled tofu Caesar salad
Snack: String cheese
Dinner: Vegetable and lentil soup
Day 4:
Breakfast: Greek yogurt with mixed berries
Snack: Protein shake
Lunch: Curried egg salad in lettuce leaves
Snack: Roasted edamame
Dinner: Grilled portobello mushroom with goat cheese and roasted Brussels sprouts
Day 5:
Breakfast: Spinach and cheese omelet
Snack: Roasted almonds
Lunch: Grilled tofu with roasted red peppers
Snack: Hard boiled egg
Dinner: Baked cauliflower with steamed broccoli and Stuffed peppers
Day 6:
Breakfast: Chia seed pudding with mixed berries
Snack: Roasted cashews
Lunch: Grilled tempeh with mixed green salad
Snack: Baby carrots with hummus
Dinner: Grilled cheese on low carb bread with sautéed kale
Day 7:
Breakfast: Cottage cheese with sliced strawberries
Snack: Protein bar
Lunch: Grilled tofu Caesar salad
Snack: Roasted chickpeas
Dinner: Baked spaghetti squash with tomato sauce and grilled tofu
Day 8:
Breakfast: Greek yogurt with almonds
Snack: Protein shake
Lunch: Grilled tofu salad with mixed greens, tomatoes, cucumbers, and avocado
Snack: Celery sticks with peanut butter
Dinner: Black bean Burger, roasted sweet potato wedges with roasted asparagus
Day 9:
Breakfast: Omelette with mushrooms, onions, and cheese
Snack: Roasted chickpeas
Lunch: Quesadilla (low carb tortilla shells) with spinach and bell peppers
Snack: Hard boiled egg
Dinner: Cauliflower "rice" with mixed vegetables and chickpeas
Day 10:
Breakfast: Cottage cheese or Greek yogurt with sliced peaches
Snack: Roasted almonds
Lunch: Avocado egg salad toast
Snack: 1 oz hard cheese and wheat crackers
Dinner: Vegetable and lentil soup
Day 11:
Breakfast: Greek yogurt with mixed berries
Snack: Protein shake
Lunch: Black Bean Burger Wrap (lettuce, avocado, tomato, and hummus)
Snack: Roasted edamame
Dinner: Vegetarian Skillet Enchiladas
Day 12:
Breakfast: Spinach and cheese omelet
Snack: Roasted almonds
Lunch: Mixed greens salad with berries, goat cheese, walnuts and vegetarian protein of choice
Snack: Hard boiled egg and celery sticks
Dinner: Grilled Chickpea Salad Sandwich
Day 13:
Breakfast: Chia seed pudding
Snack: Cashews and dried apricots
Lunch: Chickpea Salad over lettuce leaves
Dinner: Buffalo Tofu Wrap
Day 14: Breakfast: Avocado and tomato toast (on low carb bread)
Snack: Low sugar protein bar
Lunch: Indian Spiced Chickpea Wraps
Dinner : Cauliflower crust veggie pizza and mixed green salad
Simply repeat this meal plan for additional 14 days or mix and match the meals to make a new plan.
My suggested meal plans do not offer portion sizes; because proper portion sizes can be unique to every individual. Please consult a nutritionist for your personalized portion sizes. I eat until I feel full and not beyond.
In good health
Micki
Suggested Meal Plan -vegetarian
Find recipes on the blog page
Please note that this is a suggested meal plan that prioritizes protein and reduces simple carbohydrates
Day 1:
Breakfast: Scrambled eggs with spinach and mushrooms and turkey sausage
Lunch: Grilled chicken breast with roasted vegetables or mixed green salad
Dinner: Baked tofu (or protein of choice) and Kale salad
Snacks: Sliced apples and hard cheese
Day 2:
Breakfast: Greek yogurt with berries and chopped nuts
Lunch: Tuna salad with mixed greens and avocado
Dinner: Grilled salmon with asparagus and rice cauliflower
Snacks: Celery sticks and peanut butter
Day 3:
Breakfast: Low-carb protein smoothie with almond milk, spinach, and protein powder
Lunch: Grilled portobello mushroom burger with avocado and tomato
Dinner: Protein pasta noodles with turkey meatballs and marinara sauce + Roasted broccoli
Snack: Mixed nuts
Day 4:
Breakfast: Low carb bread with peanut butter and sliced banana
Lunch: Grilled chicken Caesar salad
Dinner: Baked cod with roasted Brussels sprouts and baked sweet potato
Snack: Edamame
Day 5:
Breakfast: Veggie omelet with cheese, black beans and salsa
Lunch: Greek salad with grilled tofu and olives, peppers and red onion
Dinner: Turkey and cheese sandwich on low carb or sprouted bread with cut raw vegetables
Snacks: Hummus and Red Bell Pepper Wedges
Day 6:
Breakfast: Low-carb protein pancake with peanut butter and banana
Lunch: Shrimp salad with mixed greens and cucumber
Dinner: Grilled vegetables with tempeh and cauliflower rice
Snacks: Air Popped popcorn with olive oil spray and spices of choice
Day 7:
Breakfast: Scrambled eggs with cheese and avocado
Lunch: Turkey burger on whole wheat bun and sliced red peppers
Dinner: Grilled chicken with mixed vegetables
Snacks: Low sugar Greek yogurt
Day 8:
Breakfast: Low-carb protein smoothie with almond milk, berries, and protein powder
Lunch: Grilled chicken with mixed green salad
Dinner: Baked salmon with roasted cauliflower and farro
Day 9:
Breakfast: Greek yogurt with nuts and berries
Lunch: Tuna salad with mixed greens and avocado on low carb wheat bread
Dinner: Zucchini noodles with pesto and grilled chicken
Snacks: Lettuce wraps with lean turkey and vegetables
Day 10:
Breakfast: Veggie omelet with spinach and cheese
Lunch: Greek salad with grilled fish or protein of choice
Dinner:Low carb protein pasta with marinara sauce with ground chicken sausage and roasted broccoli
Snacks: Walnuts and apricot slices
Day 11:
Breakfast: Breakfast sandwich : Turkey sausage patty, egg and avocado on low carb bread
Lunch: Veggie burger (without bun) and Caesar salad. Dinner: Baked cod with roasted asparagus and quinoa
Snacks: Hummus and veggies
Day 12:
Breakfast: Low-carb protein pancake with peanut butter and banana
Lunch: Shrimp salad with mixed greens and cucumber and wheat crackers
Dinner: Grilled vegetables with tempeh, tofu or protein of choice
Snacks: Greek yogurt and berries
Day 13:
Breakfast: Steel cut oats, turkey sausage and berries
Lunch: Grilled portobello mushroom burger with avocado, tomato and lettuce
Dinner: Grilled fish tacos on corn shells with cucumber salad
Snacks: Hard cheese and cashews
Day 14:
Breakfast: Low-carb protein smoothie with almond milk berries and protein powder
Lunch: Grilled cheese and tomato on low carb bread with arugula salad
Dinner: Grilled fish, roasted sweet potato wedges and roasted asparagus
Simply repeat this meal plan for additional 14 days or mix and match the meals to make a new plan.
My suggested meal plans do not offer portion sizes; because proper portion sizes can be unique to every individual. Please consult a nutritionist for your personalized portion sizes. I eat until I feel full and not beyond.
In good health
Micki
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