Personal Plan

CHOOSE YOUR GENDER

28-DAY WALKING WEIGHT LOSS CHALLENGE

Friend

45 - 50

51 - 55

56 - 65

What is your age?

Beginner

Intermediate

Advanced

Select your fitness level

I have trouble gaining muscle or body fat

I gain and lose weight without effort

I gain weight easily but find it hard to lose

How does your weight typically change?

<20 mins

20-60 mins

1-2 hours

More than 2 hours

How long do you walk for on a typical day?

Out of breath and have difficulty speaking

A little winded but can speak a full sentence

Feeling just fine

Ready to climb more  flights easily

After walking up a flight of stairs you are...

Less than 5 hours

5-6 hours

7-8 hours

More than 8 hours

On average, how much sleep do you get at night?

At the office

Long daily walks

Physical work

Mostly at home

Please describe your typical day

High and steady

Dragging before meals

Post lunch slump

Low, I feel tired throughout the day

How are your energy levels during the day?

I only have coffee or tea

About 2 glasses

2 to 6 glasses

More than 6 glasses

How much water do you drink daily?

Between 6 and 8 am

Between  8 and 10 am

Between 10 am and noon

I usually skip breakfast

When do you typically have your breakfast?

Between noon and 2 pm

Between 2 and  4 pm

I usually skip lunch

And when do you typically have lunch?

Between 4 and 6 pm

Between 6 and 8 pm

Between 8 and 10 pm

I usually skip dinner

What time do you enjoy dinner?

<5K steps

5-10K steps

10-15K steps

15-20K steps

>20K

What is your daily walking goal?

Traditional

I like low-carb meals for fast metabolism

Keto

Vegetarian

Vegan (Plant Diet)

I like low-carb meals and avoid animal products

Keto Vegan

Pescatarian

Lactose Free

Gluten Free

Little processed foods, extra veggies and fruit

Paleo

Mediterranean

Сhoose your diet type

How tall are you?

What’s your current weight?

Got it! And what's your goal weight?

Walking for Seniors Female

Ready to climb more flights easily

I’m just getting in the groove