APRIL 2008  

We care about your overall well-being:

In your Mind: 

Your Spiritual Exercise -Scripture Memorization
I will walk among you; I will be your God, and you will be my people.                           Leviticus 26:12  

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In your Body: 

Walk Off the Weight      Just 30 minutes a day!                                 

Here's the thing about steps: They are small, but they add up. If you take 5,000 additional steps each day, you can burn about 200 calories (this is only an estimate — your weight and the speed you are walking both factor in). That's not a huge number of calories, but hear me out. Start  with a seven-day plan that includes about 5,000 steps (roughly two and a half miles) each weekday and about 10,000 steps (about five miles) per day on the weekend; repeat this for a month and you should lose two pounds or more in that time — without even changing your diet. Once the 45,000-step week starts to feel easy, go up to the 5,000-step bonus; you'll see even better results. An inexpensive pedometer will help. For maximum fat-burning, focus on your form. Walking correctly engages more muscles, which then use up more calories. The main rules: Don't stare at the pavement--stand tall, with your chin up. Do bend your elbows and pump your arms, so your fists swing in an arc. Do spring off your toes--push off as if you're trying to display the soles of your shoes to someone behind you. And don't forget to stay hydrated.

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Pump your arms- If you move them quickly, your feet will follow. (It really works!) Plus, you burn more calories when your upper body is in full swing.  Put gravity to work-Tilting forward slightly will quicken your pace. The trick is to find just the right angle for your body, and then stay in that position as you walk. To get just enough of a tilt: Keep your feet planted and your body perfectly straight; then slowly lean forward from your ankles until you must take a step or you'll fall. That's the spot to shoot for.  Tighten your tummy-While walking, squeeze your abdominal muscles as though you were trying to fit into your skinny jeans. This simple move saves you energy (by keeping your upper body and hips table), so you can walk longer. Take baby steps- Long strides actually slow you down: As your heel hits the ground, it acts like a brake. Instead, take swift, short steps, rolling from heel to toe.- Reference: Good Housekeeping

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In your Spirit:
Live simply so others may simply live!

We are proud of you!  Keep up the good work as you press forward for a mind, body and spirit that is strong and balanced!

See you at class!    www.mbsfitministry.com
Your Mind+Body+Spirit Fitness Ministry, Inc. Leadership Team