In the Name of Allah, the Beneficent, the Merciful...
I Bear witness that there is no Goa but Allah,
who appeared July, 1930 in the Person of Master W. D. Fard,
that the Honorable Elijah Muhammad is His Exalted Christ,
and that the Honorable Minister Louis Farrakhan is our best friend, example, and comfortor in our midst.

12 Week  MGT Fitness Training Program

I've recently joined the first Triangle Women's Running/Training Group.  The group is open to any woman over the age of 21 who does not have a current, regular exercise program.  The program begins by walking and progresses to running and walking intervals to running over a 12-week period.  The group goal is to participate in this year's 5K Race for the Cure in Raleigh on June 9th.

Our trainer is Judith Swasy (RN,MSN,ANP,Nurse Practitioner), a 20 year running veteran who works at the Lineberger Cancer Center in Surgical Oncology at the Univeristy of North Carolina at Chapel Hill.  She has conducted a similar program in upstate New York in 1995 and 1996 for the Freihofer's Run for Women as the race goal.  The short term and long term results exceeded the national average for beginning exercisers; she hopes to duplicate that success with our group.

North Carolina has one of the highest rates in the nation for sedentary lifestyles.  Establishing and maintaining a regualr exercise program is a key component of a healthy lifestyle for women and can assiste with weight control, stress management, smoking cessation, lipid disorder management, hypertension control, diabetic management, cancer prevention, depression and overall well-being.
Women with health issues and/or over the age of forty, should see their doctor before beginning any exercise program.

Join us, by starting this program with week one.  Start walking now!  It's easy.
Don't try to everything at one time.  Follow this program to avoid injuries.
Each week I will post my training program and other useful notes and websites.
 
 

Getting Started / Do's and Don'ts / My Plan

Want to get started right away?  Just start walking for 30 minutes every other day.
Journal
Submit your goals/plans to start our Progress Pages.
Remember -- " A dream is not a goal until you cross the finish line."

Sign our Guest Book,         See our Guest pages.

The specifics:
Week 1 / Week 2 / Week 3 / Week 4

Week 5 / Week 6 / Week 7 / Week 8

Week 9 / Week 10 / Week 11 / Week 12


Getting started. Judy warns that the three most important pieces of equipment are:
1.  Shoes.  The best shoes are probably not the ones on sale.   Not all shoes are created equal, you can expect to pay $75-$150 for good running or walking shoes.  There is a difference.  Walking shoes have a lower heel.  Running shoes are designed to absorb the shock from your knees and pelvic joints.  Expect to replace shoes every 500 miles or so.  Check out this website for professional advise on purchasing good shoes, that meet your feet's requirements.
http://www.womens-running.com/self/female_shoe.html

2.  Bra.  A good exercise bra may require some shopping.  I like these sites:

http://www.womens-running.com/concerns/fullsupport.html
     http://www.runnersworld.com/     (look under - Shoes and Gear: Apparel: Sports bra &Show of Support)

3.  Socks.  Socks with polyester/cotton fibers help prevent blisters, thus keeping your feet healthy.  All cotton socks are notorius for causing blisters.  This site has a good article under:          Shoes and Gear: Apparel: socks

http://www.runnersworld.com/

**You may need to wear gloves, because many walkers/runners hands become cold when exercising.
**Layer your clothing for maximum walking comfort.  A sweat shirt, needed at the beginning of a walk, can be tied around the waist as you warm up.

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A few Dos and Dont's:
Do try to walk/run with someone else.
Don't walk/run with headphones.  This keeps you from being alert to your surroundings and possible dangers.
Do walk/run with a security whistle and/or spray.
Do let someone know when and where you will be walking/running.
Do walk/run facing traffic; follow all traffic safety rules.
Do wear reflective clothing if exercising after dusk (not recommended).
Don't train-through an injury.  If you can't walk or run at your regular pace, see a doctor.
Do reward yourself with non-food treats (long baths, manicure, quiet time, etc.).
Do have a good time.

For more information, go to: http://www.womens-running.com/started/1ststeps.html
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Here's my plan:
     To RUN the June 9th Komen NC Triangle Race for the Cure (Breast Cancer), 3.1 miles(5K).
 Exercise regularly - I haven't been on a regular exercise program since I was 16 (11 years ago).
My doctor recommends that I lose about 30 pounds.
I am determined to get rid of about half of it in the next 12 weeks.
Fifteen pounds in 12 weeks is all my doctor recommended for healthy weight loss.
To Eat and work to live longer to help the Honorable Minister Louis Farrakhan Better.
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Journal
Keep a spiral notebook journal to record your progress, just one sentence per day is enough.
See my first week's journal, under week one.
Record your measurements before you begin this program - see the chart example below.
Remember that your actual weight may go down, then up (as you develope muscle mass), then back down again.
Don't panic or get discouraged, that's normal.  We are interested in gettin off the fat (ie, centimeters).
I record in centimeters because it is more accurate and somehow doesn't hurt my feelings as much. (smile)



 

Neck
Upper Chest (under arms) Thigh
Bust Arm width
Below Bust Pulse at rest
Waist Pusle after exercising
Below waist Blood Pressure
Hip Weight

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These pages are being brought to you by the collaborative efforts of the MGT of Muhammad Mosques, the Ministry of Health and Human Services, and  the NC Triangle Woman's Fitness Training group.
This site is maintained by Latarsha Muhamamd, Greensboro, NC. My Homepage