Personal Fitness Calendar

Browse In:

July 2012

Welcome to the Walmart Personal Fitness Calendar. Click on any day to get started.

SUN	MON	TUE	WED	THU	FRI	SAT
1 Up and at 'Em Let's Go! 2012/7/1	2 Shake a Leg Let's Go! 2012/7/2	3 Shake a Leg Let's Go! 2012/7/3	4 Move it & Lose it Let's Go! 2012/7/4	5 Up and at 'Em Let's Go! 2012/7/5	6 Shake a Leg Let's Go! 2012/7/6	7 Up and at 'Em Let's Go! 2012/7/7
8 Ready, Set, Go Let's Go! 2012/7/8	9 Up and at 'Em Let's Go! 2012/7/9	10 Shake a Leg Let's Go! 2012/7/10	11 Move it & Lose it Let's Go! 2012/7/11	12 Ready, Set, Go Let's Go! 2012/7/12	13 Shake a Leg Let's Go! 2012/7/13	14 Shake a Leg Let's Go! 2012/7/14
15 Shake a Leg Let's Go! 2012/7/15	16 Ready, Set, Go Let's Go! 2012/7/16	17 Move it & Lose it Let's Go! 2012/7/17	18 Move it & Lose it Let's Go! 2012/7/18	19 Ready, Set, Go Let's Go! 2012/7/19	20 Move it & Lose it Let's Go! 2012/7/20	21 Ready, Set, Go Let's Go! 2012/7/21
22 Ready, Set, Go Let's Go! 2012/7/22	23 Move it & Lose it Let's Go! 2012/7/23	24 Ready, Set, Go Let's Go! 2012/7/24	25 Ready, Set, Go Let's Go! 2012/7/25	26 Ready, Set, Go Let's Go! 2012/7/26	27 Shake a Leg Let's Go! 2012/7/27	28 Ready, Set, Go Let's Go! 2012/7/28
29 Move it & Lose it Let's Go! 2012/7/29	30 Up and at 'Em Let's Go! 2012/7/30	31 Up and at 'Em Let's Go! 2012/7/31

Important Walmart Disclaimer: Please note these are exercise suggestions. The content is not intended in any way to be a substitute for professional advice. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding your health and exercise regime.

Copy Workout

Select the day(s) you would like to repeat this workout.

Show Instructions

Copy this activity to any specific day by clicking it on the calendar. Days will turn blue when they are selected.
If you want to remove this activity from a day, just click on the day again to deselect it.
Click the “Finished” button to add to your calendar.

Finish Close

Personal Fitness Calendar: Getting Started

Make a big change, one day at a time.

Let's face it: getting fit isn't easy. You know the benefits of an active, healthy lifestyle outweigh the costs, but there's a whole lot of motivation, preparation and perspiration between you and your goals.

The free Walmart Fitness Calendar was designed to help you overcome these hurdles. Whether you like to walk the neighborhood with your family or go biking with friends, chances are you already enjoy working out. Our calendar helps you take the next step by putting together a plan that fits your lifestyle. It will teach you to gently push yourself every day, until you start to see real results. It features:

Personalized, printable schedules
Advice and inspiration to help get started
Activities for every fitness level

Get started on the path to a better you today.

Help Topics

Personal Fitness Calendar: The Basics

The Personal Fitness Calendar is a personalized activity-planning tool designed to help you learn about and plan an exercise routine throughout the month. Just add activities to each day to lay out a plan for yourself — it doesn't matter whether you're knowledgeable about fitness or just want to get moving for 30 minutes a day.

Click on any day in the Calendar to get started. You'll be able to schedule activities based on time constraints, activity type or how hard you want to push yourself. By using the advanced settings in the activity organizers, you can also learn more about how many calories you burn at different effort levels.

If you are having trouble motivating or deciding what to plan, you can also ask us to personalize a workout specific to your needs. We've got ideas for everyone from busy moms to workout fanatics.

Once you've established a routine, you can print out your personal calendar as a convenient reminder. You can also check out our Diet & Fitness Tracker to monitor weight loss and count the calories you eat.

Remember that any exercise you get will help you reach your goals — even grocery shopping at Walmart burns calories!

Adding an Activity

Once you choose a day for your workout, clicking the "Add Activity" button will let you select activities for your Calendar.

You'll start adding activities by entering your age and weight. Along with the amount of time you spend, this information will allow the Personal Fitness Calendar to calculate the number of calories you burn during physical activity. If you are signed into your Healthy Living account, these fields will be filled in already.

Next, you'll choose the activity type and time for your activity. To make it easy, physical activities are broken into five categories:

Cardio: running, walking fast, biking and other activities to get your heart pumping
Strength: lifting weights, sit-ups, yoga and other activities that build muscle
Low Impact: walking, stretching and other exercises and activities that burn extra calories without subjecting you to as much wear and tear as cardio or strength training
Everyday Activities: household chores, gardening and, yes, shopping — these activities burn calories, too!
Sports: any team or individual sports

Time slots are split into 15-minute intervals. To include intervals of more than 60 minutes, you should click on the "+" button for more options.

That's it. Click "Add to Calendar" and you can quickly add the activity you've selected to any day throughout the month. Click on as many days as you like (but you might want to to mix it up so your workouts stay interesting), then click the "Add" button to update your Calendar.

If you would like to add specific activities, such as climbing stairs or jogging instead of the broader cardio activity type, click on the "Advanced: Add Specific Activities" link in the bottom right corner prior to adding to your Calendar. This action will bring you to the full list of exercises. Choose the exercise you plan to complete, then click on the "Add to Calendar" button to create a more specific workout and a more accurate estimate of calories burned.

Copying a Workout

Once you've set up the perfect workout, you can add it to multiple days on your Calendar. Simply select the day you would like to copy, then click on the "Copy" button. The Copy screen will open, allowing you to add your workout to other days. Select the days you want to repeat the same workout, click the "Add to Calendar" button and the Calendar will be updated.

Don't worry — if you accidentally select a day that already has a workout associated with it, you will be asked whether you're sure you want to make the change.

Removing an Activity

If that last 15-minute interval of stair-climbing looks like it's going to be too much, it's easy to edit your workouts. Click on the day you'd like to edit, then choose the "Remove" link next to the activity you want to delete.

Saving Your Calendar

You must sign in to Walmart Healthy Living to save your Personal Fitness Calendar to your profile. If you do not have a Healthy Living account, you can sign up here. If you are signed in, the Personal Fitness Calendar will automatically save to your profile whenever a change is made.

Note that signing up will also give you access to the free Diet & Fitness Tracker; another powerful tool for tracking your progress.

Printing Your Calendar

Once you've finished filling in your workouts for the month, click the "Print Calendar" button at the top of the page and a printable version of your Calendar will appear on the screen. Print it out and put it in a place where it will remind you to get up and get moving.

Getting Workout Ideas

The Personal Fitness Calendar was designed to help you identify activities that fit with your lifestyle. If you don't know where to start or you want to try something new, it's easy to get suggestions from the Calendar.

Once you choose a day for your workout, clicking the "Get Ideas" button will take you to a page where you'll get personalized suggestions.

First, you'll enter your age and weight. Along with the amount of time you spend, this information will allow the Personal Fitness Calendar to calculate the calories you burn during physical activity. If you are signed into your Healthy Living account, these fields will be filled in already.

Next, you'll choose the activity type and time for your activity. To make it easy, physical activities are broken into five categories:

Cardio: running, walking fast, biking and other activities to get your heart pumping
Strength: lifting weights, sit-ups, yoga and other activities that build muscle
Low Impact: walking, stretching and other exercises and activities that burn extra calories without subjecting you to as much wear and tear as cardio or strength training
Everyday Activities: household chores, gardening and, yes, shopping — these activities burn calories, too!
Sports: any team or individual sports

Time slots are split into 15-minute intervals. To include intervals of more than 60 minutes, you should click on the "+" button for more options.

When you've selected one or more activity types and a time interval for each, click the "Make Me Sweat" button, and the Calendar will suggest specific activities for you. You can accept the suggestion by clicking "Add to Calendar" or you can click "Try Again" for a new suggestion. Click "Edit Workout Options" to change the criteria the Calendar uses for its suggestions.

Advanced: If you would like the Calendar to choose among more specific activities, such as cycling or jumping rope, click on the link in the bottom-left corner. This action will bring you to our list of exercises. Choose the exercises that interest you by checking the boxes that accompany them, then click on the "Make Me Sweat" button.

The Calendar will suggest a workout with one or more of your activities and time interval for each one. You will also see the estimated calorie burn and an option to replace each activity. If you click the "Replace" link, that activity will be replaced with another. If you click on the "Try Again" link at the top of the screen, the entire workout will refresh with new activities. When you have settled on a workout you like, click the "Add to My Calendar" button.

Remember, there is a lot of equipment that can broaden your workout horizons in our Sports & Fitness Shop. A new bicycle, a yoga mat or a pair of rollerblades can do a lot to spice up your routine.

Choosing Specific Activities

The Personal Fitness Calendar is designed to make it easy to plan workouts without worrying about specifics. If you want to plan your routine around specific activities (like jogging or biking) instead of activity types (like cardio or low impact), just click on the "Advanced: Add Specific Activities" link when you're building your workout. It's in the bottom-left corner of the window when you're adding activities or getting suggestions. You'll be able to choose from dozens of activities and sports.

Do not show this window the next time I sign in.

Go to Calendar

We've noticed that you already have workouts set up for some of these days. Would you like to overwrite your existing workouts with the new ones you've just made?

Yes, overwrite my existing workouts.

No, I'll keep my previous workouts.