New: September 2008: Angela's Weight Loss Watch presents a day-by-day update on Angela's program to lose some weight. Angela reports on her progress each day, and there are official measurements taken at the end of each month.

August 2008: See our new video page with all our videos in one place. This month, we've added five updates featuring Anthony and Maria and members of their walking group. One video is an indoor workout. Another is a discussion with the group talking about their goals, challenges and progress. In a third video, Anthony shares some cooking tips while enjoying lunch with family and friends. Two other videos provide examples of ways to turn kids and pets into exercise partners, instead of exercise preventers.

May 2008: Photos and video clips from our workshop May 3rd with the Family of Faith Christian Church of Phoenix.

March 2008: Two new videos, an update on Anthony's progress and a view from Maria's perspective.

February 2008: Overcoming Slow Fat Loss by Anthony. Read these tips from Anthony on how to deal with the plateaus where your program seems not to be working as well as it did before.

This page is designed to encourage you in the area of physical fitness. Physical exercise is a very important part of becoming holistically fit. Check out the Rewards of Exercise. While we encourage physical exercise we do not encourage people to join expensive gyms or fitness programs, if you have not first made a serious commitment to exercise. Many of us have joined fitness clubs and paid monthly fees for months and maybe even years and we don’t even use our memberships.

We encourage you to check your bank/credit card statement to ensure that is not happening right now. If it is you stop the payments until you are ready to really make the commitment. This type of obligation does not and will not force you to go and workout, what it does is waste money.This page will provide you with articles on physical fitness and links to free or inexpensive physical fitness options we have created or found helpful.You can only be successful in this area if you:

1. Set Goals.
2. Make a Time Commitment. (Put it on your calendar.)

WALK IT OFF
Walking-The Easy Way to Get Fit!

Walking has become the most popular exercise among Americans. It is easy, convenient, affordable and natural. It is a low impact activity, which makes it an exercise that almost anyone can do from the beginner to the most advanced, physically active person. Walking 20-30 minutes a day, three times per week can yield enormous results. Walking promotes weight loss, strengthens bones, decreases stress and tense and helps you sleep better.

Remember that changing your eating habits is a key component to becoming physically fit. So along with your walking let’s watch what we are eating.

Here are some walking tips that just may be a help to you. Walking the right way can help you move faster and more smoothly, as well as give you better health, fitness and attitude. Walking the wrong way can lead to wasted effort and you really don’t get any faster.

• Overstriding: When walkers try to walk faster, a natural inclination is to lengthen the stride in front, reaching out further with the forward foot. This leads to clumsy, ungainly gait, striking hard with the feet. Your shins may hurt and your really don’t get any faster. This type of walking is actually uncomfortable while you are doing it so it may even lead to you walking less, a shorter distance, than you would have if you had done it correctly. It actually tires you out.
  
  Helpful Tip- All of the power of your walk comes from pushing with the back leg and foot. If you are trying to walk fast, concentrate on taking shorter, quicker steps. Then think of really rolling through your step with your back foot and leg, getting a good push off. The result will be faster feet and lengthening your stride where it does you some good-in back. Check it out and let us know if it works for you and if it isn’t more comfortable.
  
  
• Unnatural Arm Swinging: If you keep your arms still at your sides while walking, or swing them without bending them, you will notice your hands swell quite a bit. Long, straight arms act like a pendulum, slowing you down.
  
  Helpful Tip- A normal walking motion uses the arms to counterbalance the leg motion. A walker can add power and speed by using the arms effectively. Bend your arms 90 degrees and swing them naturally back and forth opposite the leg motion.
  
  
• Not Drinking Enough Water: If you don’t drink enough water before, during and after walking, you may experience cramping and fatigue. This is especially important during the summer months when dealing with higher temperatures outside. Keeping your body hydrated is a must.
  
  Helpful Tip- Drink a glass of water every hour throughout the day to stay hydrated. Ten minutes before you begin your walk, drink a glass of water. During your walk drink more water every 20 minutes. Don’t miss this that means you have to take plenty of water with you on your walk. After you finish your walk, drink a glass or two of water. Avoid caffeinated beverages before your walk, as they cause you to lose fluid and make you thirstier.

Write to us on the fitness blog to let us know if these tips have been a benefit to you.

New Beginnings 2008 Workout Focus
10,000/steps per day or 70,000/steps per week Walking Program*

This is the fitness opportunity that New Beginnings is promoting for 2008. It is simple and easy and almost everyone can participate at whatever level of fitness they are at. All you need is a good pair of walking shoes, comfortable clothing, a pedometer, and you're all set.
For further discussion contact contactus@mynewtemple.org or write to us on the message board http://mynewtemple.org/aMessages.html or the Fitness Blog http://mynewtemple.org/wordpress/.

Previous Fitness Articles:
Physical Fitness Article: Five Ways to Stick with Your Exercise Goals
Nutrition Article for the month: Making Healthy Lifestyle Choice

Links to exercise options:

• 2008 New Beginnings’ 10,000 Step Daily Walking Plan -This is the program that New Beginnings is promoting for 2008. If you can walk you may not be able to walk 10,000 steps per day but you can do something so join us in this program. Check it out.
• 2007 New Beginnings’ 90 Day Holistic Fitness Challenge -This is the program New Beginnings promoted in 2007. This program promotes toning exercises by body part. These exercises are still good and we encourage you to use them if you want to tone. Add to and decrease as appropriate for your present physical condition.Check it out
• 2006 New Beginnings’ Carolyn O’Neil Fitness Race -This is the annual program that New Beginnings promotes to get each person to individually work to increase their cardio work out hours. Instead of taking the elevator take the stairs in then clock the workout hours. (contactus@mynewtemple.org for more information.
• Temple Time -Fitness classes conducted by the New Beginnings Team at various locations around the metro Phoenix, AZ area. Contact New Beginnings contactus@mynewtemple.org for more information on establishing classes at your church or organization. Check it out.
• Workout With The Pastor -This workout program allows the New Beginnings Team to go into churches to assist congregations in beginning to focus on the physical fitness component of worship by establishing a program of working out with the pastor of the church. (Coming soon)
• Couples Workout - (Coming soon)
• Workout with your pets and children - Don't let pets or kids stop you from getting physically fit. Make them part of your workouts when possible. Put small children into a stroller and start walking. Pushing the stroller requires more effort from you physically. Most kids will enjoy the ride and the quality time, and you're setting a good example for them by taking care of yourself.
  
  With older kids, you can get out and play a little basketball. If you have a dog, you already have an exercise partner. Grab the leash and hit the sidewalk.
  
  See our video page to watch people from our exercise groups exercising with their kids and pets.