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There are two ways of meeting difficulties: you alter the difficulties, or you alter yourself to meet them. Phyllis Bottome

This plan will help a beginner start a walking program or get you back into the groove if you have fallen off the exercise wagon. By the end of 10 weeks you should comfortably be able to walk four miles in an hour or less.

Any of this walking can be done on either a treadmill or outdoors. If outdoors remember to be safe. Watch for traffic and if not sure of your surroundings keep the volume on your headphones low and be alert to who and what is around you.

To follow the plan only walk until you either hit your time limit or mileage. Trying to do to much might lead to an overuse injury.

The first number in the chart is your time in minutes the second number refers to your mileage.

Week	Sun	Mon	Tues	Wed	Thur	Fri	Sat
1	Off	15/1	Off	15/1	Off	15/1	Off
2	Off	15/1	10 min	15/1		15/1	10 min
3	Off	20/1.5	Off	20/1.5	Off	20/1.5	Off
4	Off	20/1.75	10 min	20/1.5	15 min	20/1.5	15 min
5	Off	25/1.75	20 min	25/1.75	15 min	25/1.75	20 min
6	Off	30/2	20 min	30/2	20 min	30/2	10 min
7	Off	35/2.5	20 min	35/2.5	20 min	30/2.5	10 min
8	Off	40/2.75	20 min	40/2.75	20 min	40.2.75	20 min
9	Off	55/4	20 min	45/3	15 min	55/4	20 min
10	Off	60/4	30 min	60/4	30 min	60.4	30 min

Carbohydrates not only fuel our bodies, they are also very healthy. So, why are so many people cutting them out of their diets? It is true the wrong kind of carbs (refined grains & sugars) can make us fat if we eat too much of them. However, what people do not understand is that the right kinds of carbs provide extreme health benefits (and fuel our bodies).

Here are some of the benefits of keeping whole grains in your diet.