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Walk Your Way to Good Health . . . 30 days to a New You!

The weather is beautiful and you have no more excuses for putting off starting that walking program you’ve been intending to start since January!

JTA has designed a walking plan for you!  Follow this simple routine and you will be astonished at the results you see in 30 days!   Our plan will boost your calorie burn by alternating a variety of walking routines – everything from moderately paced jaunts to high-speed intervals.  You will want to start and finish each of your workouts with 5 minutes of slow walking to warm up and cool down.

Easy Walk – Monday, Wednesday & Friday

It’s ‘easy’ because you really will not be pushing yourself hard.  The goal is to walk at a pace that you might use if you were running late to an appointment.  You should feel a slightly elevated heart rate.

Week 1 Week 2 Week 3 Week 4
30 minutes 35 minutes 40 minutes 45 minutes


Interval Walk – Tuesday & Thursday

Here’s where you will pick up the pace – and your calorie burn – for about 30 to 90 seconds – before slowing down to catch your breath.  During the speed interval, you should be walking so that you’re breathing hard.

Week 1 Week 2 Week 3 Week 4
5 min. @ moderate pace 5 min. @ moderate pace 5 min. @ moderate pace 5 min.@ moderate pace
30 sec. speed interval 60 sec. speed interval 90 sec. speed interval 60 sec. speed interval
Repeat 4 times= 22 minutes Repeat 4 times= 24 minutes Repeat 4 times= 26 minutes Repeat 5 times= 30 minutes


Speed Walk – Saturday

Pick an easy to remember route that will take about 30 minutes to complete at a fast pace.  Each week, try to cover the same distance in less time.

Long Walk – Sunday

This is your endurance workout.  Walk at a pace you can comfortably sustain for the recommended time.  Focus on enjoying your walk, not on your pace.

Week 1 Week 2 Week 3 Week 4
45 minutes 50 minutes 55 minutes 60 minutes


The recipe I’ve included for you today is a fabulous breakfast recipe for a crowd.  I know many of you will be having family and friends in for Easter and I’m always looking for something yummy that can be simply prepared and served easily to guests.  Rolled Ham & Cheese Omelet is delicious and gives a very elegant presentation.  The rolling step may look a bit intimidating, but use an extra pair of hands to peel the parchment paper as you roll and you will have no problems!


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