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A Walk In the Park
Carla Lee Martinez
November 28, 2023
Hey Barbellah,
Today, in 3 Minutes or Less
Walk It Out
Mindset of the Day
Daily WOD
I hope you had a delightful and fulfilling Thanksgiving last week! As we step into the festive aftermath, it's the perfect time to talk about a simple yet powerful activity - walking. Yes, amidst our focus on home gyms, nutrition, and wellness, don’t underestimate walking.
Why Walking?
Walking is an incredibly effective way to keep your body moving, especially after a hearty meal, like Thanksgiving. It's low-impact, accessible to most, and a wonderful way to clear your mind. But there's more to walking than just a leisurely stroll.
Boost Your Daily Energy Expenditure (DEE)
Walking plays a crucial role in increasing your Daily Energy Expenditure (DEE). DEE is the total number of calories you burn each day, and walking can give this a significant boost. Here’s how:
After-Meal Walks: A 15-20 minute walk after meals, especially a big one like Thanksgiving dinner, can aid digestion and kickstart your metabolism.
Steady Calorie Burn: Regular walking increases your heart rate and burns calories at a steady pace, contributing to your overall DEE.
Muscle Engagement: Walking engages multiple muscle groups, enhancing muscle tone and overall fitness.
How Many Steps a Day?
You've probably heard the "10,000 steps a day" mantra. It's a great goal, but remember, any increase in steps is beneficial. Start where you are and gradually increase. Even an additional 1,000 steps daily can make a noticeable difference.
Incorporate Walking into Your Routine
Morning Start: Begin your day with a brisk walk. It's a great way to wake up your body and mind.
Walking Meetings: If possible, have walking meetings. They boost creativity and are great for DEE.
Hot Girl Walks: Walk with you dog or favorite podcast. Time will fly and you brain and body will good to go!
Tools to Help
Pedometers and Fitness Trackers: Keep track of your steps and set daily goals.
Walking Apps: Find new routes and track progress.
Comfortable Footwear: Invest in good walking shoes for better support and comfort.
The Mental Health Benefits
Walking is not just about physical health. It's a fantastic way to reduce stress, improve mental clarity, and elevate mood. So, as we move towards the year's end, don’t forget this simple, yet effective exercise.
Whether you're a seasoned athlete or just starting on your fitness journey, walking can be a wonderful addition to your routine. It's simple, effective, and a great way to stay active during the holidays.
Stay fit and fabulous!
“The journey of a thousand miles begins with a single step.”
Work Out Of The Day
Warm-Up (10 minutes)
Jogging or Jumping Jacks - 3 minutes to get the heart rate up.
Dynamic Stretches - Leg swings, arm circles, hip openers for 3 minutes.
Mobility Work - Shoulder rolls, wrist stretches, ankle rotations for 2 minutes.
With Equipment WOD
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Ring Rows
Minute 2 – 45 Second Plank Hold
Without Equipment WOD
A.
Every minute, on the minute, for 8 minutes:
Pike Push-Up x 5 reps
Perform these push-ups with your feet elevated on a chair or sofa to mimic a shoulder press motion.
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Pike Push Up with a 3 second lower phase x 1 rep
Slow down the lowering phase to increase intensity.
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Jump Squats
12 Hand-Release Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Inverted Rows using a sturdy table or desk.
Minute 2 – 45 Second Plank Hold
Cooldown (5-10 minutes)
Light Jogging or Walking in Place - 3 minutes to gradually lower heart rate.
Static Stretching - Focus on major muscle groups; hold each stretch for 20-30 seconds.