Step 1 : Download and Print Your Pledge Packet

Download and print your pledge packet. This packet will help you monitor your walking progress for 8 weeks and give you healthy eating tips!

You must have Adobe Acrobat Reader to use or read this file. Click here for your free version of Adobe Acrobat Reader.



Step 2: Start Stepping




Your Walking Plan

A small investment of time - A big investment in health! A suggested program for beginners:
  • Weeks 1-2: walk 10 minutes every second week day and 30 minutes on the weekend.
  • Weeks 3-4: walk 15-20 minutes every second week day and 30 minutes on the weekend.
  • Weeks 4-5: walk 15-20 minutes every second week day and 30 minutes on the weekend.
  • Weeks 6-8: and in the future ... make it a habit! Maintain your walking schedule and add time as you are able.

If the above doesn't work for you, make your own plan and set your personal 8-week goal.


Boost Your Health

With Vegetables and Fruit!
Eat five servings everyday
  • Increase the amount of fruits and vegetables you eat each week by at least one serving.
  • Keep a record of fruits and vegetables on the chart.
  • Strive for 5 servings of fruits and vegetables every day.
  • If you already enjoy 5 servings a day, challenge yourself and aim for 9 servings a day.

Serving Sizes

1/2 cup cooked vegetables
1/2 cup cut-up raw vegetables
1 cup leafy vegetables
1/2 cup canned/cut-up fruit
1 piece of fresh fruit
6 ounces 100% juice (limit juice to once per day)