LiWi Fit Protocol: LiWi-Fit 7-Step Walking System

1. Aroma-Fit Aromatherapy
Using therapeutic grade essential oils can be a powerful way to accomplish wellness. These healing oils lift your spirit, motivating you to move your body. They provide balance, promote positive emotions, relax your mind and raise your frequency. 

Use 2-3 drops of your favorite oil. Place in the palm of your hand. To active the oils, use one finger to rub the oils into the palm of your hand three times clock-wise. Then, breathe in the oils. Cup your hands around your face and nose. Take deep breathes in, really feeling and enjoying the wonderful aroma.   

Why Use Essential Oils?
After being lost for centuries, precious therapeutic grade essential oils are now becoming mainstream once again. Oils, extracted and distilled from plants, trees, shrubs, flowers, roots, bushes or seeds create a highly concentrated and complex healing and balancing substance—many times more potent than dried herbs. They can be powerful medicine—known to kill bacteria, fungi and viruses without dangerous side effects.

Today, for instance, the oil of frankincense is being researched for its ability to kill cancer cells. In ancient times, oils were the most valuable substance on the planet, even more valuable than gold. This explains why gifts of frankincense and myrrh were brought to the Christ Child.

Joining a walking club is a great way to experience the miracles of these oils. It’s a wonderful opportunity to learn the benefits of different oils and combine their impact with other aspects of walking for a unique and holistic wellness experience.

2. Stretching
Follow at least a five-minute low-impact stretching routine before your walks. This is necessary to increase blood flow and fluids to the joints, promote movement and reduce the chance for injury. At the end of your walk, a five-minute cool down and stretch is also encouraged.

Even though walking is considered low-impact, injury can occur. There are a number of stretching exercises you can utilize to enhance performance and help prevent injury.

-Squatting Stretch: With legs wide apart, squat low to the ground leaning to one side. Rest your hand on your bent knee or on the ground. Then, switch sides. This is a great stretch for the entire leg and hamstrings.

-Quad Stretch: Standing upright, bend one leg back and hold with your hand. You should feel a nice stretch in your quadriceps. Don't forget to do the other side. Stretching your quads will sometimes release pain and pressure on the lower back. This is a great stretch to incorporate into your daily routine.

-Hip Stretch: Standing upright, cross one leg over the other. Bend towards the crossed leg and try to touch your toes. You should feel this on the side of your leg up through your hip area. Stretching this part of the leg is often over-looked, but essential before any type of workout.

-Achilles Stretch: Standing upright, place the ball of your foot onto a curb or raised object. Lean forward and feel that stretch through your heel and calf muscles. You can also stretch this part of the heel and leg by leaning your arms stretched forward on a wall with both feet behind you and flat on the ground.
(source: TheStretchingHandbook.com)

3. Alignment
The body must be aligned and the posture straight. Pay close attention to engaging your core muscles to keep you erect. Failure to do so will result in poor walking technique, backaches, abnormal wear-and-tear of the joints and sore misused muscles. Proper alignment will create balance and raise the frequency in your body.

Proper Posture Involves Aligning the Body From Your Head to Your Toes:
-Center your head directly over your body, not jetting forwards or backwards.
-Your ears should be aligned with your shoulders.
-Your kneecaps should face forward, your hips should be level and your ankles should be straight.
-Tucking in or tightening your abdominal muscles will help you maintain good form. 

4. Breathing
As you empower your body and mind toward higher frequency and greater balance, the proper breathing technique is essential. A deep diaphragmatic breathing is best.

In order to achieve this, breathe in for a count of four, hold for a count of four, then exhale for a count of eight. Do this before, during and even after you walk. This is a wonderful breathing technique to relieve stress and anxiety of every day life. Also, research has shown that oxygenating your cells can help you lose weight. So, don't be oxygen-deprived.

5. Intention
This is a common practice in yoga. At the beginning of each walk, set an intention for yourself. This is very balancing for the body and will bring your mind, body and spirit into alignment as you begin to move. 

Examples of Intentions:
-Peace
-Harmony
-Passion

“My intention is to transform the conversation around dreams from fear and doubt, to hope and possibility, followed by action and results....”—Marcia Wieder, America's Dream Coach, The Power of Intention

“...your intentions will assist you in taking greater control of your life...lacking intention, we sometimes stray without meaning or direction. But with it, all the forces of the universe can align to make even the most impossible, possible...”—Marcia Wieder, America's Dream Coach Source: http://healing.about.com/od/marciawieder/a/powerintention.htm


6. Meditation
The first 15-minutes of each walk should be dedicated to either a silent meditation, quiet music or affirmations. This is a key element in relaxing your mind and raising your frequency.

During this portion of your walk, a more relaxed pace of walking is encouraged. Once tension is gone, energy will flow freely throughout your body. This meditation time will provide feelings of wholeness that are important in managing stress. This is your “me” time. Cherish it. Your conversations can wait.

7. Hydration
Water, Water, Water. You should drink half of your body weight in ounces each day for overall health and wellness. If losing weight is your goal, this is a must.

Drink a full glass when you first arise in the morning. When you wake up, your body is dehydrated from a night of cleansing and cries out for water. Add fresh lemon juice or use lemon therapeutic grade essential oil to alkalize the stomach and prepare it for digestion.

Do not ingest essential oils that are not therapeutic grade. For the sole purpose of education, this information is in no way intended to diagnose, offer medical advice or recommendations. Consult your physician before attempting any new exercise routines.