90 days of walking
A focus a week for thirteen weeks, longer walks, a new route, hills, the walks ticked each day, energy, a log of walks, stretches, rest and sleep; routes you like at the front.
People who want walking to last past the first month.
Order as is goes straight to the order form, where you choose the days, binding and address and see the price before you pay. Change it first opens the whole book in the editor. No account needed for either.
Front pages
Thirteen weeks to tick off, why, where you start and finish, before you start, days done, routes you like and how you feel now.
- The Plan (tracker)The Plan: Week 1. Walk 20 min, 3 times; Week 2. Stretch 5 min after walks; Week 3. Walk a new route; Week 4. Walk briskly for 10 min; Week 5. Walk 30 min, 3 times; Week 6. Mind your posture; Week 7. Walk without headphones; Week 8. Walk 40 min, 3 times; Week 9. Walk in a park or woods; Week 10. Add a hill or some stairs; Week 11. Walk 45 min, 3 times; Week 12. Notice your energy; and Week 13. One long walk, 60 min, a row each, marked across the days.
- Why I'm Doing This (note box)A box headed Why I'm Doing This, ruled with lines, to write in.
- At the Start (questions)At the Start: how long I walk easily and how I feel, with lines to answer.
- At the End (questions)At the End: how long I walk now and what changed, with lines to answer.
- Days Done (90-Day Sprint)Ninety days marked in tens, for a goal that needs a quarter of a year.
- Before You Start (Text block)Text you set once, printed on every page it repeats on, such as a passage or a rule to keep in view.
- Routes I Like (table)A table headed Routes I Like, with columns for route, minutes and notes.
- How I Feel Now (note box)A box headed How I Feel Now, ruled with lines, to write in.
Every week
The week's focus, walks and stretches ticked each day, energy, how your body feels, a log of walks, stretches, rest days and sleep.
- Week 1 of 13 (challenge-step)
- This Week (Weekly Workout Plan)Plan the week's training by type, such as strength, cardio and mobility, and tick each day off as you do it.
- Energy ChartMark your energy each day of the week, from three lightning bolts down to an empty one.
- How My Body Feels (note box)A box headed How My Body Feels, ruled with lines, to write in.
- Walks (table)A table headed Walks, with columns for day, minutes, steps, where and felt.
- Stretch RoutineA checklist of stretches from neck to calves, to work through in order.
- Rest DaysMark rest days and active rest across the week, so recovery gets planned like training.
- Sleep LogEach night in one row: when you went to bed, when you woke, the hours, and how well you slept.
The whole book, laid out.
Every page dated and ready to print at home or as a bound book. Move, resize or take out anything, and Memari lays out every page after.