Build Your Glutes…While Walking!
If you thought walking was a simple workout that doesn’t make a true shift on the scale, listen to this…. walking counteracts the effects of weight-promoting genes (the genetics you inherited that contribute to body weight). The latest research from Harvard discovered that when participants walked about an hour a day, the effects of their weight-promoting genes were cut in HALF.
I’ve helped women lose more than 150 pounds by incorporating walking into their routine. Learning to use proper walking form will engage your core, allow you to take full breaths, reduce your risk of injury, and increase your speed and power. Turn your walk into a workout with these 4 posture tips…
4 METHODS TO TURN YOUR WALK INTO A WORKOUT!
Stand tall; imagine a string coming from the top of your head pulling you up. Then tilt your body forward slightly from the ankles, not the hips or waist. Don’t arch your lower back or stick your butt out. Keep your spine in a neutral position by contracting your abdominals.
Head Position –
Don’t tilt your head from side to side, and don’t drop your chin forward. Your eyes should focus straight ahead and not on your feet, so you don’t strain your neck.
Your shoulders should be down and back; open your chest for easier, deeper breathing. As you walk, check your shoulders regularly. Are you slouching? Are your shoulders creeping up toward your ears?
Let your arms swing freely, but with purpose. This improves balance, increases circulation, and burns more calories. Swing your arms forward, not across your body. Imagine your body on a clock face, viewed from the side, with your head at twelve o’clock. Your arms should swing from seven o’clock (just behind your hips) to four o’clock (about belly button height).
TURN YOUR WALK INTO A GLUTE-TONING WORKOUT
Did you know that you can build your glutes while walking? The trick is to incorporate what I call the “heel-toe push.” To perform this technique, keep your heel down on your trailing leg as long as possible. As you step, avoid lifting your heel on the leg behind you until you have to. At the end of your stride, really push off with your toes, to propel your body forward (not upward). This forces your glutes to engage, toning those buns as you walk.
BURN 3X MORE FAT THAN YOUR ORDINARY WALK!
…With 6 WEEK WALKING MAKEOVER!
✅ Burn 3x more fat than your ordinary walk
✅ Target belly fat
✅ Improve your mood, outlook, and energy
✅ Increase overall health and wellbeing
✅ Relieve joint pain
✅ Discover the easiest weight loss secret to shedding extra pounds
Walking Audios to Turn Your Outdoor Walk Into a Workout
6 WEEK WALKING MAKEOVER is a complete aerobic program designed around walking. It’s a true “no-excuse workout.” The program consists of five audio workouts that incorporate a dynamic concept called “periodization.”
In simple terms, periodization is a valuable tool that can help you get the most out of your exercise program, especially if you’ve hit a plateau.
It works by varying one or more of the three key aspects of your workout… length, activity, and intensity.
HERE’S HOW IT WORKS
It’s easy to follow, and each week adjusts either the duration or intensity. By changing what you ask your body to do, this program challenges you so you can keep making fitness progress.
✅ WEEK 1 – Build the foundation by developing proper walking techniques.
✅ WEEK 2 – Enhance stamina and endurance
✅ WEEK 3 – Burn more calories with short interval bursts
✅ WEEK 4 – Challenge the intensity with longer intervals
✅ WEEK 5 – Add resistance training to the end of the walk
✅ WEEK 6 – Prepare to walk for life with intervals that are closer together
HERE’S WHAT’S INCLUDED
….5 WALKING AUDIOS to turn your outdoor walk into a workout and 1 BONUS indoor walking video…
✅ Power Walk Audio – High-intensity walk with short interval bursts
✅ Pump Up The Pace Audio – Brief interval bursts to break through any weight loss plateaus
✅ Walk It Off Audio – Coaches you on the proper techniques to get the most out of your workout!
✅ 30/15 Total Body Tune-Up Audio – 30-minute rolling hills walk with 15 minutes of resistance training
✅ 30/15 Core Walk Audio – 30-minute interval training walk topped off with 15 minutes of results-driven core training
✅ BONUS Fat-Burning Walking INDOOR VIDEO – When you can’t go outside, try this 45-minute indoor walking workout