Start Preparing for the 10k Step Wellness Challenge

images-1Lets face it, now that summer is over it can be more difficult for some of us to stay active. This 10K Step Wellness Challenge is the first step to keeping you active during the upcoming months especially as the seasons change. The challenge is as easy as 1-2-3.

1) Try to walk 10,000 steps a day for the month of October. There maybe days due to work commitments or travel that you won’t be able to do this. No problem, you can also have a secondary goal of 70,000+ cumulative steps over the course of each week during the month of October. You will need to use a pedometer. Read 7 Benefits of walking from the San Diego Spine & Rehab.

2) Become more aware of your added sugar consumption. Your goal for each of the 31-days in October is to eat less than 150 calories of added sugar a day (which is 38 grams) if you’re a man. If you happen to be a women your goal is to eat less than 100 calories of added sugar (which is 25 grams) a day. You will need to start looking at food labels from everything you eat that is not whole food. Meaning, check the side of that box, carton, package or can to see the amount of sugar it contains. That is it. Don’t over-complicate it – if you want to record the number of grams of added sugar you eat from breakfast, lunch, snack and dinner…then go for it…”you don’t own it until you write it down.” Remember fruits, vegetables and whole grains contain natural sugar not added sugar.

3) Determine your Waist-to-Hip Ratio (WHR). Seeing changes in body composition over the course of the month can happen by increasing your activity and monitoring your added sugar intake. You need to determine a baseline measurement though and then do a follow-up. The easiest way to due this is to take a waist and then a hip measurement. To find out what your WHR is simply divide your waist/hip. Try using this online calculator. Please read this article on the importance of knowing what your waist measurement and WHR are.

Start date: Wednesday October 1, 2014

Completion date: Friday October 31, 2014

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Authormichael wood

Michael is CEO of Michael Wood Fitness, Chief Fitness Officer at Koko FitClub and Founder of the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and member of Power Bar Team Elite.

12 Replies to “Start Preparing for the 10k Step Wellness Challenge”

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    • There is a link on that post that has the ranges for what your WHR should be

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  5. I’m in!

    • Great Nicola – I would like to hear how you do come end of the month…ok?

  6. Fantastic – thank you so much for doing that. Weekly information will be coming for each of the 4 weeks through October …all related to the importance of increasing activity to 10,000 steps a day, monitoring body composition (WHR) and watching the added sugar. Have them check back each week. Feel free to use whatever you like from the blog.

    • Thanks Michael, I will post it all 4 weeks!

      • Thank Linda – very much appreciated and I want to hear how you do – I have my wife Robyn and daughter Julia (away at school) involved in our family affair ….for this new challenge. Really hoping we get and keep people moving come cold month. Will also have to give you a call at some point to talk shop – I see your a writer – I’m working on my first book

  7. I’m in, Michael! Sharing this in my blog, studying sugar with my readers, and posting on my club leaderboards in Mashpee and Harwich! Let’s DO THIS! 🙂

    • Hey Linda – will be posting later this weekend on the 10k step challenge

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