Eileen’s Fitness Challenge

01/10/2026

01/10/2026

Here’s this week’s fitness challenge

The ACSM's walking guidelines recommend adult aim for 150-300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or 75-150 minutes of vigorous activity, spread throughout the week for substantial health benefits. For general health, aim for 7,000-9,000 steps daily, incorporating movement breaks, and include strength training twice a week, starting slowly and gradually increasing intensity or duration.

Key Recommendations
Frequency: Spread activity throughout the week.
Intensity (Moderate): Brisk walking (about 100 steps/minute, 3-4 mph), making you slightly breathless but able to talk.

Duration: Aim for 30-60 minutes most days, or break it into 10-minute bouts.

Progression: Gradually increase time/distance (e.g., by 20% every two weeks) to avoid injury.
Steps: 7,000-9,000 steps daily is a good target for benefits.

Strength: Add muscle-strengthening activities on 2+ days.

Starting Out (If Inactive)
Warm-up: 5 mins slow walk.
Workout: 10-15 mins at a brisk pace, then cool down with 5 mins slow walk.
Build Up: Slowly increase duration, then intensity, but don't jump too fast.

For Weight Loss
Aim for 250 minutes or more of moderate-intensity activity weekly.

Important Note
If you have existing health conditions (cardiovascular, metabolic, kidney disease) or are unsure, consult a doctor before starting a new exercise program.

12/20/2025

Today’s challenge ‼️ Stair climbing. 1-2 flight/climb, 1-2 climbs/day, 150 steps, progressing 1 flight every week, should be a safe zone for healthy sedentary individuals.
Studies revealed stir climbing interventions appear to improve cardiorespiratory fitness, glycemic and lipid profiles, regulate energy expenditure and vascular functions

For advanced and adventurous challenge is the Manitou Incline (photo below)‼️ 2,768 steps. Extreme difficulty! This was me in 2022. My first climb. I reached the top in 1 hour 15 min. My goal for 2026 is to do it again!

12/08/2025

Today’s challenge is to have at least 6-8 glasses (of 8 oz per glass) of water today ‼️ Enjoy your water. Add some lemon to make it more refreshing and for more flavor 😊

06/29/2024

Check out Women's Health’s video.

12/31/2023

Last workout of the year ‼️
1) 3 mile run on TM at 3% incline
2) kettle bell 30 reps x 3 sets w single sn**ch at 3rd set
3) BFR Blood Flow Resistance both arms w kettlebell (20 lbs)

12/30/2023

Today’s workout:
- TM run 3 mile at 3% incline
- High Intensity Interval Training: 30 sec each:
1) Jumping Jacks
2) wall sit
3) push ups (did 20)
4) crunches
5) step ups (plyo box)
6) tricep dips
7) squats
8. Lunges
9) planks
10) push ups … again
11) side planks - 15 sec each side
This has been my steady workout and 10-20 min yoga session after of if I have time. Or I switch it up to running + yoga or running + kettlebell.
New Year is coming up. Don’t make anymore New Year’s Resolutions but instead start a habit. Consistent exercise habit. You can start with the HIIT workout above or walk 10 minutes everyday. Progress from there. Post your workouts here.
P.S. I’m wearing a blue ribbon for colorectal cancer advocate. Start lining up your wellness check this coming New Year ! Mammograms and colonoscopy!
Wishing you a Happy New Year ‼️ Stay healthy!

10/09/2023

Hello! I’m back and so sorry I’ve not been able to post anything since 2022😳 That’s a long time….Let’s start on how’s everyone’s doing ? What have you accomplished so far this year and/or any fitness goals left this year?

08/03/2022

This interactive flipbook is created with FlippingBook, a service for streaming PDFs online. No download, no waiting. Open and start reading right away!

02/14/2022

Visceral Manipulation - what is, who would benefit, and how to find someone!Visceral Manipulation is exactly that - manipulation of your viscera, or the internal organs in the main cavities of the body, especially those in the abdomen, e.g. the in...

01/27/2022

This week’s challenge. Up to 3 sets of each. Walk, jog or run for a mile or 3 miles. Let’s go ‼️