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Today’s mantra: Every small thing I do matters.

Today’s step target: 8000

Tip/testimony from volunteer: It was hard to fit in all the walks with my day-to-day lifestyle but I adapted the activity zones to suit my own life and made sure I fitted in as much activity as possible. I definitely feel fitter. Melanie, 39

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water
	3 rye crispbread with 1 mashed banana and
	2T peanut butter cup of tea or coffee
Mid-morning spruce juice	choose a juice from those listed on page 14
Suggested activity zone	15-minute walk (step target 1800)
Lunch	1 glass of water a lunch from the options suggested
Mid-afternoon snack	2 glasses of water
	snack a snack from the options listed
Suggested activity zone	20-minute walk (step target 2500)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting Soup
	2 glasses of water a Starch Curfew meal from the selection in this book
Suggested activity zone	15-minute walk (step target 1800–1900)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

TIPS ON WALKING TECHNIQUE

Start slowly to give your body a chance to adapt to the demands of walking. Once you’re in full swing, bear in mind the following tips:

Land on your heel and roll through to push off with the forefoot

Don’t overstride – shorter, quicker strides are more natural

Keep your abdominals gently contracted, your chest lifted and shoulders relaxed as you walk

Swing your arms with approximately a right angle at the elbow joint, swinging them faster to speed up your walking pace.