7-Day Beginner Fitness Challenge Day 4

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Hey, it’s Candice from Little Steps, Big Happy.

It’s day 4!! That means when you have finished with today you are more than halfway through.

You have done 3 days so far. That’s definitely an accomplishment. If you haven’t taken the time to congratulate yourself and pat yourself on the back, go ahead and do it now. This is important so I’ll wait. 😉

Ok now that you have acknowledged that significant win, let’s get going on day 4, so you have even more to celebrate.

Your daily dose of motivation:

Here is the quote for today:

motivational workout quotes for women

“Motivation gets you started. Habit keeps you going.”

It wasn’t until I started my own health and fitness journey that I actually understood this. I thought when I saw all the fit people running around that they must be permanently motivated.

I thought motivation was just this feeling that came over you and there was something special about these people that enabled them to just feel it all of the time.

Turns out that’s just not true! Healthy and fit people have bad days and tired days and man-I-don’t-want-to-get-out-of-bed-and-be-an-adult days. 

The difference is the actions that they took on their better days help them to be in the habit of getting up and exercising every day. They are just plain used to it.

It doesn’t feel as difficult to find the drive or the energy on the less than great days, because your body is used to getting up and working out. 

Our bodies are capable of doing absolutely amazing things! They will adjust and conform to whatever we expect it to over time. 

It’s our minds that slow us down. And often it’s our minds that we need to train just as much as our bodies. 

This entire 7-Day Beginner Fitness Challenge helps train your mind and your body to get used to and even anticipate being physically active every single day. 

My hope is that by the end of this challenge you will learn how to easily make time to exercise every single day. Even if your life is busy and complicated. Even if your body is a little sore and you need time to recover. 

So now that we can appreciate all the benefits of your workout today, let’s get you started.

Day 4: 15-20 minute Speed Walk

So today we are coming back to a walk for some cardio. Since you have been working out for a few days now and yesterday was a nice recovery day, I want you to start kicking it up a notch.

Today you are going to go on a 15-20 minute speed walk. For your speed walk, I want you to really be moving! I’m talking wind in the hair moving lol.

You can warm up at a slower pace, but I want you to be speed walking for at least 15 minutes. 

Here are some quick tips for your form while speed walking:

  • Stand up straight and tall. Don’t slouch or lean forward.
  • Look straight ahead, not at your feet.
  • Focus on short quick strides. Not long ones.
  • Bend your arms and pump them as you walk.
  • Your heel should strike the ground first and then you push off of your toes. 

If you want some more tips for speed walking, check out my post Walking Tips for Beginners.

So now you have everything you need to get out there and get another daily workout under your belt. 

Let me know what you think so far.

After you’re finished, message me and tell me how it went. I would love to hear which workouts you are enjoying the most. 

You can email me at Candice@littlestepsbighappy.com or find me on Facebook, Pinterest, and Instagram.

Talk to you tomorrow,

Candice McDaniel

Little Steps, Big Happy

P.S. You can find the workouts for the previous days here:

Day 1

Day 2

Day 3

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