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SMALL GROUP SUPPORT/WALKING PROGRAM
We had several requests to offer another Small Group Training Program.
So we decided to take the class outdoors!
FIRST SMALL GROUP TRAINING RESULTS
Total Loss:
42.5 Inches - 13.7% Body Fat - 24.5 lbs
7 Weeks, 2 Times/Week, 6 Participants Who Finished Program. Other Goals Were Reached!
If you are interested in fitness walking, exercising outdoors, achieving and maintaining a healthy weight, and would like the extra support in a group setting led by Donna, this program is for you. All skill levels welcome. Walking in a group infuses a social element to fitness, encourages accountability, and creates a level of safety.
Get Fit
Lose Fat
Decrease Risk for Cancer, Heart Disease, Diabetes, Stroke
Live Longer and With More Vitality
What to Expect
Each meet-up before the walk, the group will discuss fitness topics, any struggles, motivation, etc. This will be the support phase of the program. Various locations to be determine (Farmington, Farmington Hills and Livonia).
The group will always start with a five-minute, slower paced walk to warm up and end with a five-minute, slower paced walk to cool down. Participants will start at a pace that is comfortable. Then gradually pick up speed until walking briskly — the equivalent of 3.5 miles an hour. Eventually, participants should be breathing hard, but still able to carry on a conversation. In addition to walking, the group may do toning exercises and standing Z.E.N. poses.
It is the responsibility of each participant to make sure they are medically capable of participating in this program, and that they do not have a medical condition which would put them at harm or risk while participating. Therefore, it is recommended that each participant seek the advice and receive an evaluation from their medical doctor prior to the start of this program.
Registration Form
REGISTRATION DEADLINE: MAY 21 - EMAIL DONNA TO REGISTEROnly $26.00 |
Wear Layered Clothes (see below for more info), Walking Shoes, and bring Water |
Locations: The locations will be in Farmington, Farmington Hills and Livonia. It will not always be the same so we can have different sceneries to explore. E.g., Shiawassee Park, front of Costick Center, Heritage Park, downtown Farmington, etc. A calendar will be emailed to participants prior to first day of meet-ups.
Rain days will be made up at the end of the sessions. A minimum of 10 participants needed for each session. No refunds unless session is cancelled due to low enrollment.
Check with your doctor before starting any new exercise program if any of these apply:
- You have been sedentary for a year or more
- You don't currently exercise and are over age 65
- You have been diagnosed with heart trouble
- Pregnant
- High blood pressure
- Diabetes
- You have chest pain, especially when exerting yourself
- You often feel faint or have severe dizzy spells
- Other medical conditions
Cold Weather Wear
On cold days, dress in layers to stay warm and remove layers as it warm ups.
The innermost layer should be made of a material that wicks moisture away from your skin, e.g., Coolmax®, Capilene® or Thermax®. Cotton t-shirts are fine until you start to sweat; then they hold moisture next to your skin and can chill your body.
In colder weather, you may need a middle layer for added insulation. Look for microfiber fleece and remember that wool stays warm even when wet.
The outermost layer should protect you from the elements. New fabrics help protect you from the wind and repel moisture while maintaining breathability. Jackets with hoods keep you dry on damp days so you don’t have to carry an umbrella.
Wear a hat or scarf to retain body heat around your head and neck. Don’t forget to keep your fingers warm! Mittens keep hands warmer than gloves. You can put them in your pockets as you warm up.
Don’t overdress. Being too warm will increase your body heat and leave you sweating inside your jacket. If you start out a little chilly, remember that you’ll warm up after the first 10 minutes. You’ll be glad you didn’t pile on the gear!
Hot Weather Wear
When exercising in hot weather, protect your skin by wearing sunscreen (a minimum of 15 SPF), sunglasses or a breathable hat or sun visor. Dress in light-colored clothing to reflect the sunlight.
Remember to slow down or shorten your walk on the first few days of a heat wave. Then gradually increase your distance and pace as you adjust. Staying hydrated and walking in shady areas will help you keep going longer.
Wear Breathable Fabrics
Cotton absorbs moisture and dries slowly. This means wet material against your skin. Synthetic “wicking” fabrics are better choices for shirts and socks. These are found in specialty stores that sell athletic clothing and running shoes. Wicking fabrics come under many trade names. Thin, double-layered socks can also prevent friction blisters.
Chafing can happen in areas where the skin rubs against itself such as on the inner thighs and under the armpit. Wear clothes that are thin (with flat seams) and snug, but not tight. If chafing becomes a problem, use petroleum jelly or products like Body Glide® (found in athletic stores or bike shops) to reduce the friction.
