top of page
  • gamefaceent212

Break a Plateau With Walking? Safety Tips While You Are On a Walk

Break a Plateau With Walking?

"Join a bootcamp, meal prep, do HIIT training, sign up for Spartan Race…" These are all things we do to get a kickstart or break a plateau. And rightfully so. Everything above are ways to garner motivation. Increase the intensity or duration of your workouts and you get more results…most of the time. Sometimes ramping up your efforts can be counterproductive. For example, if you start doing HIIT training on a daily basis (even two-a-days) you can run the risk of injury, or burning muscle instead of fat. You can ramp up your training for months to complete a half marathon only to end up with a stress fracture or some type of other nagging injury.

If you know me you know that I love all of the following: - Lifting heavy weights - HIIT training - Jiu Jitsu - Boxing - Metabolic Conditioning

While all of these are beneficial, sometimes more is not better. Studies have shown that HIIT workouts studies have shown HIIT results in an increase in metabolism, improved cardiovascular fitness and improved muscle tone along with weight loss. It can be done anywhere, without equipment and in a group, and can be seriously challenging. With so many benefits there is a good reason why people love a high intensity type of Workout (including myself). But the question of the week is "is it always beneficial?" If you are feeling run down, losing muscle mass, gaining fat, under constant fatigue, then it is time to scale back. I am not saying bring your HIIT workouts down to 0. But if you are doing it 4-6 times per week then you can bring it down to 2-3 times per week. There are some cases where I will have my coaching clients take off of HIIT for 2-3 weeks. Walk it Off Beginners: If you are a beginner walking 30 minutes a day is a great way to introduce your body to a healthy lifestyle. Oftentimes beginners will go into an intense program, get shin splints or joint pain a few months later and program over. Intermediate: If you are at an intermediate fitness level sometimes the answer is not adding 2 or 3 extra intense workouts. Sometimes the answer is adding an extra 3 hours per week of walking. It is a way to strip the fat without converting amino acids into energy. If you are converting amino into energy then you are using your hard earned muscle. Advanced: if you are at an advanced level then adding any intense workouts can easily lead to overtraining. Walking has restorative properties and boosts recovery. Walking is also a great way for you to invite people into a healthy lifestyle. Have you ever noticed that your friend and family may be scared to join you in a workout? It would be easier to get them off of their rear if you invited them for a walk. The main disadvantage Walking can be time consuming! I recommend at least 3 hours per week for a huge kickstart. Listening to podcasts, watching movies, and talking on the phone are ways to pass the time. Safely Tips While Walking Choose a place wisely: Choose a place you are familiar with and a place that is familiar with you. I love walking on Debbie Lane. It is a relatively busy street, but the sidewalk is off to the side in case a car jumps the curve. It is also a route I am very familiar with. Carry pepper spray: I see people carrying baseball bats, sticks, and metal rods. While these are great options to fight off a threat I prefer pepper spray. You can hit an attacker from a distance. When I say attacker, don't think it is only a person. An attacker can be an animal while you are on a walk. Emergency contacts: have someone you can contact if you are feeling sick or in danger. Choose a smart route: For motivational purposes, an individual will choose a route where an individual simply goes a certain distance so they will be forced to travel back the entire distance. I prefer a winding route throughout the neighborhood, where there is always a short route if you need to get home. If I do go a far distance, I make sure there are stores I can enter in case of emergencies.

Balsamic Rosemary Chicken

Bringing back a good ole chicken recipe! This dish is ready to be on the table in just 30 minutes! Ingredients cost per recipe: $10.96 1 1/4 pounds skinless, boneless chicken breast halves 1/4 cup all-purpose flour 2 tablespoons olive oil 1/4 cup diced peeled shallot (about 1 small shallot) 2 cloves garlic, minced 2 tablespoons balsamic vinegar 4 cups Swanson® Chicken Bone Broth 1 tablespoon finely chopped fresh rosemary leaves 1 cup coarsely ground yellow cornmeal (polenta is coarsely ground cornmeal) 1 cup milk 1/2 cup grated Parmesan cheese Get Ingredients Powered by Chicory

Instructions Tips Ingredient Note: If Swanson® Chicken Bone Broth isn't available in your market, you can use another variety of Swanson® Chicken Broth, such as Natural Goodness™ or Certified Organic in this recipe.

Step 1 Season the chicken as desired. Coat the chicken with the flour. Step 2 Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 4 minutes. Turn the chicken over (if it's sticking give it another minute on that side). Cook for 4 minutes or until well browned. Remove the chicken from the skillet. Step 3 Add the shallot and garlic to the skillet. Cook for 3 minutes or until tender-crisp, stirring occasionally. Add the vinegar and 1 1/2 cups broth and cook for 2 minutes. Return the chicken to the skillet. Sprinkle with the rosemary. Cook for 5 minutes or until the chicken is cooked through. Step 4 While the chicken is cooking, prepare the polenta. Heat the cornmeal and remaining 2 1/2 cups broth in a 2-quart saucepan over medium-high heat to a boil. Reduce the heat to medium-low. Cook until the broth is absorbed, stirring occasionally. Stir in the milk and cook until the mixture is very thick, stirring often. Stir in the cheese. Season to taste. Serve the chicken and pan juices over the polenta.

19 views0 comments

Recent Posts

See All


Post: Blog2_Post
bottom of page