Ozark Christian Living

Family Life & Homemaker's Guide

Week Four

Walking Program

This I say then, walk in the SPIRIT, and ye shall not fulfill the lusts of the flesh.  Galatians 5:16

Wow we are already beginning week four!  At the end of this week it is time to take our personal Stats to discover how much we have lost.  Contact us and share the total inches and pounds lost over the last month.  Posting the grand total the entire group has lost would be encouraging for us to keep pressing on .

We are up to 2 miles this week.  This may be a challenge to your schedule, so walk as much as you can each day.  Although it's most advantageous to walk the entire 2 miles at once, splitting into smaller segments throughout the day is better than skipping the day entirely.

Walk 5 times this week:

  • Day One:  Walk 2 miles.
  • Day Two:  Walk 2 miles.
  • Day Three:  Walk 2 miles.
  • Day Four:  Walk 2 miles.
  • Day Five:  Walk 2 miles.

Ideas for cutting 500 calories per day by substituting:

  • Regular dressing with fat-free or salad spritzer.
  • Butter or margarine with fat-free butter spray.
  • Pancake syrup with sugar free or light syrups.
  • Cappuccino with Hot Tea.
  • Pop with diet pop or water with lemon and lime wedges.
  • Regular, white, or wheat bread with double-fiber bread.
  • Cookie or candy snacks with fresh fruit or vegetables.
  • Sandwich with 1/2 sandwich or open face.
  • Movie popcorn with 94% fat-free microwave popcorn.

Fitness Tip:  Maintaining proper posture can prevent a double chin.  Your chin should be level to the floor.  Too high can cause neck  and back strain, too low can result in a double chin.

Weight Loss Tip:  Keep a food journal.  You know the old cliché, "you bite it, you write it".  Raising  awareness of how much we eat and how often we snack will help in assessing where the calories are coming from.  Cutting 500 extra calories a day can add up to losing 1 pound a week.  It can be easy when we analyze what we are eating by writing it down.

Devotional:  Proverbs 3:1-8, Psalm 1:1-3, and Ephesians 4:1-3.  Our inward walk affects our outward walk and our outward walk affects our inward walk. 

  • What GOD promises when we walk with HIM?
  • How are we to walk?
  • How are we not to walk?
  • How should we improve our walk?