by wendie pett

By Wendie Pett

| WALK IT OFF NOW

©2015-16 Wendie Pett Enterprises

IntroductionWelcome to Walk It Off Now. I’m SO glad you’re taking part in this program with

me. This is a 6–week walking workout program that will guide you weekly via video

email. You’ll have this transcribed PDF to follow along with in case you like to learn

by reading instead of video. You’ll also receive a walking journal as a tool to keep you

accountable and you’ll gain access to our awesome ‘private’ Facebook community.

This community is the ticket to staying encouraged, inspired, motivated, AND

accountable during the next six weeks. We are going to have so much fun together.

There will be Facebook parties and prizes to keep you engaged as well. Woohoo! I

mean, who doesn’t like prizes?

But, first thing’s first – this IS NOT a competition or a race. Go at your own pace.

You know your athletic ability better than I do and exactly where you are starting

as well as the goals you desire to accomplish. The key is to stay encouraged and not

discouraged and my real hope for you is that you shed unwanted pounds and inches

while also shedding unhealthy emotions and mental barriers.

Walking and running release incredible positive endorphins (aka: Happy Hormones)

that will keep you feeling good. Walking will help you think more clearly and you’ll be

amazed at the level of depth you can go spiritually as well.

Fun Wacky Walking Fact:The longest walk around the world was completed by a former neon-sign salesman, Jean Beliveau. He walked 46,600 miles around 64 countries. The trip took him 11 years.

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I’m so glad you’re joining me and that you’re ready to Walk It Off Now! We’re going to have a great time the next six weeks together. Before you get started here is a quick check list:

Join in the Walk It Off Now::Community and you’ll be accepted right away.

Since it’s a private page, you’ll need to invite yourself into the group.

Measure yourself, weigh yourself, take before and after photos! Do this in

the beginning and then again at the end of the 6 weeks. {Don’t measure or

weight at any other time.} Promise? THIS IS IMPORTANT. Why? Because

I don’t want you to become obsessed with a number. We measure in the

beginning and the end because it helps to establish where you are starting

and where you end. It’s a way to measure your progress!

Make sure you have the proper walking shoes (get fitted)

Drink plenty of water and invest in a walking pack to take a water bottle

with you . . .especially as the days get warmer. Hydrate. Hydrate. Hydrate.

If it rains . . .hit the mall. Mall walking isn’t just for retired folks. J

If you don’t have one big “chunk” of time to do your walking plan –then split

the time up. That’s ok. EVERY step counts.

Invest in a pedometer or use your favorite smartphone app to calculate

steps, miles, and progress. There are tons of them out there such as . . .Map

My Walk, Walkmeter GPS, Sports Tracker, etc. Just use one that works best

for you.

Fuel your body better with healthy foods . . ..fresh vegetables, fruit, beans

and lentils, whole grains. I encourage staying away from meat, dairy, and of

course . . .sugar! BUT – Walk It Off Now is a walking program . . ..not a diet

program. If you want to go deeper with me on that or learn about my Visibly

Fit techniques then please go to www.wendiepett.com.

Don’t forget to connect with me!

Facebook: www.facebook.com/visiblyfit

Twitter: @wendiepett

Instagram: www.instagram.com/wendiepett

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Fun Wacky Walking Fact:

Racewalking has been an official Olympic sport for over 90 years. Distances vary from 1 mile to 95 miles. Racewalking usually is not the most popular sport of the Olympics.

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Walk Your Way Fit | WEEK 1Did You KnowDid you know that the number one cause of death in the United States is heart

attacks? In fact, heart disease will claim nearly one millions lives just this year. That’s

one death every 33 seconds. That statistic is just one reason why making sure you get

cardio vascular exercise is so important.

However, I want you to rethink your exercise because it shouldn’t be scary and it

shouldn’t be boring. If it is? You probably won’t do it.

In fact, one of the best cardio workouts is walking. And there are things I bet you’re

doing right now that you can take up a notch that can improve your overall heart

health.

In the following pages, I’m going to give you some easy ways to kick up that cardio and

make your heart healthy.

Before We Begin

Did you know that walking is one of the best forms of exercise? Here comes the great part . . . most of us have been doing it every day since we were about a year old. That’s why it might seem just a little silly that I’m going to tell you how to walk.

But in order to maximize walking as part of your fitness regimen, there are key things

you need to know before you take up a walking program.

In week one of this six week walking program, I’m going to focus first on posture and

style. The reason for this?

I want you to get the most benefits out of walking and being pain and strain free all at

the same time.

Fun Wacky Walking Fact:Modern literary theorists see a similarity between walking and writing. As Michel de Certeau observes, “writing is one way of making the world our own, and walking is another.

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But first, I want you to ask yourself just a few questions:

Do you walk with your head bent, your chin in your chest, looking down? Or do you

walk more at an angle learning towards the back?

Now this is going to make your body very unbalanced if you do one or the other as it

will put unnecessary stress on your back, knees, and feet.

So the proper form looks more like this:

• Have your body stacked all in alignment

• Your shoulders are relaxed

• Stomach and butt tucked in and

• Your chest will be lifted

Next, I want you to take a really big deep breath, like this . . . (inhale big through your nose and release a big exhale through your mouth)

You’ll notice this will help your shoulders drop down into a natural, relaxed position.

Now your arms should be at a 90 degree angle, driving back and forth (not outward),

and you want to make sure that your arms don’t go above your chest.

Your stride should be a natural, small to medium pace with light, quiet steps with a

heel to toe roll.

Once you have all this in check, you’re truly ready for week one. But before I let you

go, there’s one thing that I need to touch on.

Fun Wacky Walking Fact:Given that the world is about 25,000 miles in circumference and that the average walking rate is 3 miles per hour, it would take a person walking nonstop approximately 347 days to walk around the world.

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Pacing yourself.

If you go full speed right away, you’ll regret it later because you’ll end up with muscle

cramps and pain. So you need to ease into your fitness plan. My best advice for week

one is to start off with just a simple stroll for the first three to five minutes.

Once you’re warmed up, then you can pick up the pace!

I want to imagine yourself walking on hot sand or that you’re late getting to your

destination – picking it up in that fashion.

Now if you’ve never walked before as part of your fitness program, you should plan to

walk 15 to 20 minutes for at least five days this first week.

Week One Goal:

Walk 5 Days this week for 15–20 minutes a day. Record each day in your walking journal found at the end of this book.


A typical pair of tennis shoes will last 500 miles of walking.

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Finding the Right Shoe

Did you know that finding the right shoe can make a huge difference in starting a fitness program and sticking with it?

That’s why I decided to bring you to a shoe store to help you get the perfect fit. Because

let’s face it . . . looking at all these shoes and what they’re used for – running, walking,

cross training – it can be a little bit intimidating and even overwhelming at times.

Which is why for the perfect fit, you should get a shoe fitting. If you get a shoe that

doesn’t match your foot, it could lead to blisters, early fatigue, and even cramping.

Not to mention the added money spent finding that right shoe.

I talked to the sales associate at my local shoe store to find out more.

Wendie: So, Chris, you’re a runner as well, so you know that your body has two to three times more impact on it than if you were just walking. So how do you determine, or what questions do you ask your customers when they walk in, to fit them accordingly?

Chris: When somebody comes in, the first thing is figuring out what sort of activity they’re going to be doing. So Miguel, here, told me that he wants to get a pair of running shoes because he’s going to go out for cross country. So the first thing I need to figure out is what sort of shoe is going to be right for him. (To Miguel: Ok, Miguel, go ahead and stand up for me. We’re going to get a couple of measurements. Step your foot into this little device. It looks like you have about a size 12 foot. If you could just stand up on one foot at a time.)

To Wendie: Alright, so Miguel also has a little bit of a lower arch and a tendency when you’re running and you have a little bit of a lower arch, is to roll excessively. This is something that any good shoe store should be able to help you with.

So as you can see there are a lot of variables in finding the right fit. If you don’t find

the right fit, how motivated will you be to put those shoes on again and keep moving?

Remember . . . that’s our goal.


On average, a person would need to walk seven hours to burn off a Super-Sized Coke, fries, and a Big Mac.

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In Addition to Footwear You know, now that you’ve found the perfect shoe for your activity, there’s one more

investment that I would highly recommend for you – it’s a pedometer. You just find

one that clips on and it will track how many steps you take in a day.

So come on, let’s go see!

You may be surprised at how little or how much you walk in a day.

We didn’t have the obesity epidemic that we do today years ago. Why? Because we

used to walk everywhere. Let’s face it – many of us have gotten a little bit lazy.

Think about it . . . when’s the last time you parked the furthest away possible from your

destination so that you can get in a healthy walk before you even get to the building?

That’s what I thought . . . you had to think about that one, didn’t you?

You probably circle around the parking lot so you get that front row spot.

Well I want to encourage you to get a pedometer and I want you to use it. It will assist

you and challenge you to take more steps in your day. It will also help you to think of

more creative and unique ways to get more steps in.

Try it! It’s a lot of fun and you can get fit doing it!

Fun Wacky Walking Fact:A 150-pound woman would have to walk 4 mph for 48 minutes to burn off a 240-calorie donut. This would be equivalent to just over 3 miles.

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Welcome to week two of your walking wellness program. How are you doing so

far? Were you able to fit in 15 to 20 minutes of walking into four to five days? Were

you able to do that? I sure hope so because sometimes your schedule can seem busy

and hectic. But I want you to remember; you are worth taking that time.

I really hope you met your goals last week, but on to this week.

This week? I want you to find new places to walk. I want you to find new neighborhoods,

new trails, new parks, and even go to your local mall if you need to. What I don’t want

is for you to get bored.

If you’re bored with your route then you’re probably not going to do your walking

program. So try new places. You’ll really be glad that you did.

Now for this week, I have a different goal. I want you to bump it up a bit and take it to

20 to 30 minutes, four to five days this week.

So you went from 15 to 20 minutes and now you’re at 20 to 30 minutes, four to five

days a week.

I know you can do it, just pick up the pace and find a new place – new scenery – to

enjoy.

Now don’t forget to stretch before and after you walk because I don’t want you to get

shin splints or calf cramps, or even hip flex and over extension.

So don’t forget to stretch . . . it’s very important.

Week Two Goals:

• Find new places to walk• Walk 5 days a week for 20 to 30 minutes each day

Walk Your Way Fit | WEEK 2


An average city block is equivalent to 200 steps.

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Walk Your Way Fit | WEEK 3Welcome to week three of you’re walking wellness program. How are you doing?

Are you finding the time to fit in your walks a little more easily during your busy day?

I’m sure you are and I’m sure it’s becoming easier.

I’m super proud of you because starting a wellness program and a walking wellness

program isn’t always easy in the beginning, but I’m glad to see you’re catching on.

Now, my advice for this week . . .

I want to encourage you to grab a friend to walk with. It’s a lot easier, it’s a lot more

fun, and when you’re walking and talking, time goes by really quick. What else is great,

is that when you’re walking with a buddy, you pick up the pace and you can challenge

one another! You can challenge one another to add more miles to your walk or to add

more days than you’re walking now.

If you don’t have a buddy to walk with, that’s okay! You can walk on your own. But

maybe you’re looking for some motivation – how about some music? Music is always

a great motivator for me!

So the action plan for this week is grab a friend, grab a co–worker, so that you can

challenge one another and get some motivation, like music. Or use that time for

meditation. But I want you to get in 30 to 40 minutes of time walking, four to five days

each week. This will prepare you for the following week.

Pick up the pace, push yourself a little bit further – you’re doing a great job and I’ll see you next week.

Week Three Goals:

• Find a walking partner (or other motivation)• Walk four to five days a week for 30 to 40 minutes


The most popular form of exercise in the United States is walking.

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Walk Your Way Fit | WEEK 4Welcome to week four. By now you’ve had an entire month of walking wellness under

your belt. Hey! You might even be noticing some good results under your own belt!

You should be very proud of yourself. I’m proud of you. It’s a huge accomplishment.

Now back in week two, we talked a little bit about where to walk and I want to

encourage you to go outdoors. It may seem a little intimidating, because maybe you

don’t live in the perfect climate to get in your walking wellness, but I don’t want you to

be afraid to go outside. It’s all about preparation. It’s about dressing for the occasion

no matter if it’s raining or snowing . . . or maybe it’s just too hot where you live.

Everything is about preparation. You can still go outside and get in your program.

Now remember, you’re going to heat up while you walk so a good rule of thumb is

always to dress for 20 to 30 degrees warmer. That way, you won’t get overheated.

Maybe you live in a very hot climate. I want to encourage you to stay hydrated. And

you have to dress for that weather as well. Make sure you’re wearing shorts, and

maybe a tank top; wear sunscreen, a visor and maybe even some sunglasses. So really,

you can walk in any climate. It’s all about planning and preparation.

I want to encourage you this week to pick up the pace and do that by getting a stopwatch

so you can challenge yourself. It will help you with your endurance and also with your

pace by having that challenge. Also, go outside once or twice this week and continue to

stay steady with your 30 to 40 minute program, four to five times a week.

But get outside. Get some fresh air. Enjoy your walking workout.

Week Four Goals:

• Take your walk outdoors• Walk 4 to 5 days this week for 30 to 40 minutes each day


In 1970, 66% of children walked to school. Today, only 13% walk.

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Walk Your Way Fit | WEEK 5Welcome to week five of your walking wellness plan. We’re about to go into new

territory here. We’re going to start a walk-run program.

Make sure your knees and back are healthy before you even start this program. Also

make sure that you’re already walking 30 to 40 minutes, four to five times a week,

consistently.

This is the program I want to introduce to you. What you’ll do is you’ll start running

two to three minutes and then once you get the two to three minutes under your belt,

you’ll stop and walk for four minutes.

You’ll do this pattern four to five or five to six times. Listen to your body.

Once you get that mastered, I want you to take it up a notch, and we’re going to run for

nine minutes. It will be a moderate run for nine minutes and then you’ll walk for two.

You’ll do that pattern two to three times and that will be your plan.

The reason you even want to incorporate running into your walking program is to

shock your body. That way when you go back to the walking only program, you’ll have

more endurance and you’ll be able to notice how you pick up the pace a lot more.

Remember how we talked about the pedometer earlier? I also want you to have a

heart rate monitor. That way you can gauge what zone you’re in based on your age

and your athletic ability.

Now, if you don’t have a heart monitor, that’s okay, too, because you can gauge your

level of intensity by your breathing, if you’re sweating or not, and how your muscles feel.

So I want you to be very encouraged, challenge yourself this week, and do this four to

five times this week and I’ll check in to see how you’re doing.

Week Five Goals:

• Purchase a heart rate monitor (optional)• Introduce a walk-run program


Less than 50% of American adults exercise enough to gain significant health or benefits. Inactivity is the second leading cause of preventable death in the U.S., second only to tobacco use.

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Walk Your Way Fit | WEEK 6Welcome to week six. Are you feeling like maybe you’ve hit a plateau with your

distance, your speed or maybe even the variety of your walking places?

That may be the case. So now, let’s take a little creativity to push through that plateau

and reach for higher ground.

I mean, literally, let’s reach for higher ground.

Think about taking the stairs every chance you get. This will not only increase your

momentum, your endurance, your strength and even your heart rate, but it will also

prepare you for trail hiking.

In fact, the office is a great place to work on intervals using the stairs.

Now here, I’m going to show you exactly what I mean. I’ve switched to my tennis shoes

for comfort and support and I recommend you do the same.

So let’s do this!

If you want to challenge yourself a little bit, jump up on a stair with both feet and then

jump down. This takes coordination. If you really want to challenge yourself, go up

two stairs.

This week, I also want you to work on intervals. Get in at least two interval workouts.

Try for three more walking days for 30 to 40 minutes each.

Keep up the great work and keep walking to stay fit.

Week Six Goals:

• Get in two interval workouts this week• Walk three days for 30 to 40 minutes each day


Walking helps prevent osteoporosis. Research shows that postmenopausal women who walk around one mile per day each day have higher whole-body bone density than women who walk less.

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Now that you’ve finished your six-week walking to wellness plan, what’s next?

Do you just quit? No!

You find a challenge. Find a race and enter it with gusto. And now that you have six

weeks of walking down, you’re ready to kick it up a notch. A race in the near future

will give you all the motivation you need to keep walking. In turn, you’ll get better,

faster, and healthier each training week.

But here’s my advice for you. I want you to pick a race that the distance is actually

longer than what you’re used to walking or maybe even running – but it has to be

longer. That way you will have to continue with your training.

Also, change up your intervals in a fun way by challenging yourself to 30 to 60 second walking spurts.

One of my favorite ways to train is to do power sprints or bursts on a scale of light to

moderate to hard and then reverse that by doing hard to moderate to light. Think of

it like a pyramid type format.

What you’ll do is you’ll go every 30 seconds and you’ll try walking a bit faster. One you

max out at your level of exertion, you’ll start taking it back down a notch.

When you’re performing power bursts, you want to make sure your abs and upper

back muscles are firm. Take shorter, quicker steps and you’re going to swivel your hips

forward as an extension of your thigh.

Now, swing your shoulders like pendulums, with your arms bent at a 90-degree angle.

This will help maximize your training for the race.

And don’t forget to journal your efforts each and every day because it will keep you

on target to reach your goal.

Good luck to you and this new adventure.

Bonus Challenge . . . You’ve Got it!


To burn off one plain M&M candy, a person would need to walk the entire length of a football field.

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About the Author: Wendie PettWendie Pett, a nationally recognized name in the fitness industry, is passionate about motivating and encouraging people to make fitness and nutrition part of their daily routine. She enthusiastically teaches the care of mind, body and spirit, assisting others to learn the importance of reaching their full God-given potential through her Visibly Fit™ program — a total wellness and body weight resistance exercise program. Wendie has helped countless numbers of people reach their fitness goals without ever compromising their joint health, tendons, or ligaments by teaching simple and easy to do exercises that use your body as your gym. A great way to workout anytime, anywhere — no excuses allowed!

Wendie has her own television show that airs nationally every week on the NRB network, SmartLifestyleTV, and Upliftv. Her Visibly Fit™ show also airs on several other networks in local markets across the country. The show received the Exceptional Service Award in 2011 from Christian Women in Media Association. She speaks at large corporations, churches and universities promoting her Visibly Fit™ health and fitness philosophies. Wendie is the Midwest Regional Director for Christian Women in Media held in Minneapolis. She has a Doctrine in Natural Medicine and works as a fitness coach and consultant with individuals across the country. In addition, she is known as ‘Coach Wendie’ on KTIS radio in the Twin Cities. She contributes as a featured fitness expert columnist in the Best Ever You magazine, Total Wellness Newsletter, Diet.com, and many others. She has authored several books and has multiple Visibly Fit exercise DVDs.

Wendie, the owner and CEO of Wendie Pett Enterprises, LLC is also a wife, mother and community-minded volunteer. Born in Dallas, Texas, Wendie grew up and attended the University of North Texas in Denton. During her post-college years Wendie became a true student of physical culture and taught many forms of fitness at health clubs and as a personal trainer.

It was after a major injury to her shoulder over a decade ago that Wendie resorted to body weight resistance exercises for strength and healing, and hasn’t turned back to any other form of training since. With a hectic business and personal schedule that includes traveling, her Visibly Fit™ program has been the only way for her to keep her great physique without wasting time and money at the gym.

Wendie’s mission is to help get children and adults of all ages practicing and living the results and benefits of her Visibly Fit™ total wellness and fitness program. She attributes her success to the balance she’s achieved in her life by putting God first, her family second and her business third. The mission of getting families healthy mind, body, and spirit placed Grace ‘n Action on her heart . . . a non-profit ministry to assist single moms and children in need. She believes that when single moms are equipped with proper tools and education then they are more motivated to become and stay healthy in order to live out the bright future ahead.

Wendie makes it all look so easy with her fun, casual, yet dynamic and enthusiastic approach. She makes it difficult to resist heeding her call to, “Stop making excuses and begin today to get in the best shape of your life!”

Fun Wacky Walking Facts: Source –http://facts.randomhistory.com/walking-facts.html

www.walkitoffnow.comwww.wendiepett.comFacebook: www.facebook.com/visiblyfitTwitter: @wendiepett Instagram: www.instagram.com/wendiepett

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Walking Journal

Before You Begin Took BEFORE Picture

Starting Weight: ____________

Measurements

Right Bicep ______________ Chest ________________

Waist ____________________ Hips _________________

Right Thigh ______________ Right Calf ___________

WEEK 1 | 15 to 20 minutes for 5 days

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Minutes Walked

Minutes Ran

Distance

Location

WEEK 2 | 20 to 30 minutes for 5 days / find new places


Minutes Walked

Minutes Ran

Distance

Location

WEEK 3 | 30 to 40 minutes for at 4 to 5 days / find walking partner


Minutes Walked

Minutes Ran

Distance

Location

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WEEK 4 | 30 to 40 minutes for 4 to 5 days / walk outdoors


Minutes Walked

Minutes Ran

Distance

Location

WEEK 5 | 30 to 40 minutes for 5 days / introduce walk-run intervals


Minutes Walked

Minutes Ran

Distance

Location

WEEK 6 | 30 to 40 minutes for 3 days / 2 interval workouts


Minutes Walked

Minutes Ran

Distance

Location

Walking Journal

At End of 6 Weeks Took AFTER Picture

Current Weight: ______________

Total Minutes: _________________

Total Miles: ____________________

Measurements

Right Bicep ______________ Chest ________________

Waist ____________________ Hips _________________

Right Thigh ______________ Right Calf ___________

I’m running/walking in the ____________________________________ on ______________________. (insert name of race here) (date)

by wendie pett

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