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Now that you have been walking for two weeks, and have learned the right walking form, it's time to assess your shoes. Getting the right fit and getting shoes suited to your walking style is essential for walking comfort. You also need to replace your shoes every 500 miles - which is every 3-6 months depending on your mileage. Be sure you have the right shoes!!!!

Day 15 - Walking Shoes

Shoes
Now that you have been walking for two weeks, and have learned the right walking form, it's time to assess your shoes. Getting the right fit and getting shoes suited to your walking style is essential for walking comfort. You also need to replace your shoes every 500 miles - which is every 3-6 months depending on your mileage.

Today's Walk:

25-45 minute walk at a comfortable pace, concentrating on your walking form.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.

End with 5 minutes of gentle stretching.

Day 16 - Socks Emotional Sabotage

Socks
The right socks can make a difference. Cotton socks retain sweat, which softens the skin and makes it easier to blister. Modern synthetics such as polypropylene or CoolMax are a better choice.

Today's Walk
25-45 minute walk at a comfortable pace, concentrating on your walking form.
Warm up with 5 minutes at a very easy pace.
Stretching 5 minutes.
Now resume your walk at a comfortable pace.
• Good posture
• Use your arms.
• Strike with your heel and roll through each step, pushing off with your toe.
• Stride is longer in back than in front.

End with 5 minutes of gentle stretching.

Day 17 - Walking Clothes

Think loose, breathable, and layered. Layer your clothing for comfort -rather than wearing a thick sweatshirt and becoming sweaty after the first 10 minutes, wear a t-shirt under a windproof jacket. For colder weather, dress in three layers: a wicking underlayer, an insulating middle layer and a windproof/water resistant jacket.

Today's Walk:

25-45 minute walk at a comfortable pace, concentrating on your walking form.
Warm up with 5 minutes at a very easy pace.
Stretching 5 minutes.
Now resume your walk at a comfortable pace.
• Good posture
• Use your arms.
• Strike with your heel and roll through each step, pushing off with your toe.
• Stride is longer in back than in front.

End with 5 minutes of gentle stretching.

Day 18 -Hats and Cravings

Hats
Don't leave home without your hat. It protects the top of your head from the sun, can shade your eyes, and insulates your head to keep you warm in cool weather.

Cravings
You hear that Krispy Kreme donut calling your name. That bag of Doritos just wants to leap into your shopping cart. You've got cravings for foods you know will do you no good. What to do? The About.com Weightloss Guide suggests first stalling and drinking a big glass of water - the craving may pass. But if it keeps calling, then making a conscious choice to indulge in a small amount of the forbidden fruit is the best way to satisfy and quiet it.

Today's Walk:

Day 19 - Packs and water Bottles

Wandering with a knapsack on your back is great for longer walks, but for shorter excursions you probably want to go lighter. Waistpacks of every kind are available everywhere. Look for one that will accommodate a water bottle. You should be drinking a cup of water each mile, and often times there is no drinking fountain or it may be shut off in the winter. Taking along your own water ensures that you don't get dehydrated.

Today's Walk:

End with 5 minutes of gentle stretching.

Day 20 - Sunscreen and Breakfast

ou must protect your skin from the sun - all seasons of the year - to prevent wrinkles as well as cancer. You will get enough of a healthy glow even with using it, so slather on some SPF 15 or higher a half hour before you do your walk. Protect the top of your head with a hat and your face with a billed cap or visor. Select sunglasses that filter out the UV rays.

Weather Patterns
Find one thing on your walk (or in your view from the treadmill) that shows the effect of the weather. How has the wind, rain and sun affected what you see around you?

Breakfast
Skipping breakfast can keep your body in a sluggish state. Give your brain and feet some healthy food in the morning. Our Weight Loss Guide has some ideas for interesting breakfasts.

Today's Walk:

End with 5 minutes of gentle stretching.

Day 21 - REST DAY

Cross training - Upper Body
Using arm motion when walking is the first step to toning your upper body, but it is highly recommended that you do an upper body workout with lightweight dumbbells and a theraband every other day. These are inexpensive and available at any sporting goods store.

Today's Walk - Rest Day

CONGRATULATIONS YOU HAVE COMPLETED WEEK THREE!!!!

Look back at your goals you set in Week 1 and Week 2. How do you feel about them now? Are they still realistic, measurable, achievable but challenging enough? Have you thought of a new direction to take?

WALK YOUR WAY TO WEEK ONE

MOVE ONTO WEEK TWO!

JOG INTO WEEK THREE!

EXERCISE YOUR WAY TO WEEK FOUR!

Half Way there - Week five

Feeling Great in Week Six

The Inches disappear - Week Seven

Pounds are gone Week Eight

The end is near Week Nine

Success in Week 10 Keeping doing it!

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