The Susan G. Komen 3-Day
3 Beautiful Days
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Susan G. Komen 3-Day

Countdown: 21 Weeks

Susan G. Komen 3-Day® would like to thank New Balance, the official training partner of the Komen 3-Day, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

Monday   Rest    
Tuesday   3 miles   Easy walking
Wednesday          Rest    
Thursday   4 miles   Moderate walking
Friday   30 minutes       Easy cross-training
Saturday   5 miles   Easy walking
Sunday   3 miles   Easy walking

Skip to Your Fundraising Step of the Week: Multiply Every Donation Through a Recurring Gift

Training Tip of the Week: Nutrition for Weight Loss & Performance
Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Proteins such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.

The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.

Remember that the addition of strength training during your cross-training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat; however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.

During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 of a banana, 16 ounces of sports drink or 3/4 of a sports bar.

Post training walk: Consume carbohydrate-rich foods 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

Your Fundraising Step of the Week: Multiply Every Donation Through a Recurring Gift
The online donation form at allows donors to choose to make their donation each month, for up to 4 months. So the next time you ask for a donation, add a simple sentence to the request: “Will you make that donation every month for the next four months?” This can turn a $20 donation into $80, $50 into $200.

Log in to your Participant Center right now, and go to the Email tab. Edit any of your saved messages to include a request for monthly payments.

New Balance shim New Balance Training Corner
When shopping, mix up your shopping bag with lots of brightly colored vegetables, particularly items you haven't tried before. Introducing your body to new healthy options can help you maintain a balanced, highly nutritious diet.
Not sure how to start? Introducing new foods to your diet can be as simple as introducing a new variety of a food you already enjoy eating.

While it's generally better to snack on vegetables than fruit (given the higher concentration of sugars in fruit), there are some healthier fruit options. Berries in particular are a better bet. Of the berry group, blueberries might just be your healthiest option. They're high in fiber and antioxidants like vitamin C.

When looking for protein, choose lean options such as reduced-fat milk (dairy can be the quickest protein for your body to process), and lean cuts of meat or fish (turkey, salmon). Look for selections from grass-fed animals (versus corn-fed), as the meats will be more nutritious.

Read the full article “A Morning Walk Through the Farmers Market with Holly Perkins."

As shared by Holly Perkins, New Balance Fitness Ambassador.

NOTE: Each 3-Day® participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.



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