After I had my second baby, (sweet baby girl Rory, who can do no wrong and has Nate wrapped around her precious little Cheeto stained finger) I was feeeeeelin that extra baby weight. I gained 50 lbs with each pregnancy, and being the all or nothing personality that I am, I was trying so hard to enjoy having a newborn and not beat myself up over being a little fluffier than I would like. Rather than jumping straight back into heavy weightlifting and macro tracking, I opted to make small, simple changes and just try to move a little more. One of my sweet clients (shout out Amy!) got me a fit bit on a killer deal. I slapped that thing on my wrist and decided I was now step tracking.

Even with chasing a toddler, and all the stairs in our house I was only hitting 4-5k steps per day! I went whole horse and set my sights on 10k per day. To the annoyance of my family and friends I utilized my “fit b*tch” (as my friend Megan calls it), to the T. I was a pacing, walking, stair climbing, room circling machine. Was it annoying everyone? Yes. Was it working to get the weight off? Hell, yes.

1k Steps and counting …

While it varies based on the person, and their previous activity level and body composition- adding 1k steps can burn up to an extra 50 calories. So we are talking about walking 10k steps per day and burning up to 500 calories per day just walking!! That may not sound like a lot, but if a fat loss diet if we took away 500 calories of food that is a ton. Trust me. I would rather add steps over taking away food any day! Over the course of a week, a 500 calorie per day deficit can equal a whole lb of fat. Yeah, I can get off my butt for that!

The Benefits of Step Tracking

1. More Energy: Hitting 10,000 steps a day means you will get your blood pumping, delivering oxygen to your cells and providing a natural energy boost. Say goodbye to midday chocolate. Oops- I mean, slumps!
2. Better Heart Health: Regular walking strengthens your heart, reduces the risk of heart disease, and improves overall cardiovascular fitness. As a result, there is no need to head to the gym for endless cardio, just walk it out!
3. Fat loss: Movement burns calories to help you maintain a healthy weight. Therefore, when a client hits a stall in fat loss, step tracking is the first thing I recommend! Adding a couple thousand steps can add up to a couple hundred calories. Over the course of weeks that can really add up!
4. Mental Clarity and Focus: Walking stimulates your brain, enhancing cognitive function and improving focus. Incorporating 10,000 steps into your routine can help you think clearer and be more productive.
5. Stress Relief: Walking outdoors in nature or even around your neighborhood provides an excellent opportunity to de-stress. Those 10,000 steps can be a refreshing escape from the demands of phone calls, zoom calls, and reality tv. 
6. Stronger Bones and Joints: Weight-bearing activities like walking help build bone density, reducing the risk of osteoporosis and promoting joint health. 
7. Sleep Quality: Regular physical activity, including walking, can lead to better sleep. By hitting 10,000 steps a day, you’re likely to experience more restful nights and wake up feeling refreshed. Maybe better dreams too!
8. Longevity: Research suggests that individuals who consistently achieve 10,000 steps a day may have a higher life expectancy. Boom. Just gonna leave that one there. 
9. Enhanced Mood: Walking releases endorphins, and endorphins make you happy! *And happy people don’t shoot their husbands, they just don’t – Elle woods  
10. Social Hour over Happy Hour: Walking can be a fantastic social opportunity. Try joining friends, family, or a group to achieve 10,000 steps together promotes bonding while reaping the benefits of exercise. Now, I obviously like to make it a little competitive, but you do you. 

Time to get steppin!

In the US, our average count is less than 5k steps per day; and I fell right into that category as a coach! One of the downfalls of fat loss is we overestimate our calorie burn and activity, and underestimate our food intake (hello, peanut butter amiright?) It’s no wonder we are fighting constantly with pain, weight management, poor sleep, anxiety, and a host of other problems! If aiming for 10,000 steps a day is just one easy way to start I am all for it.

In conclusion, even if you aren’t hitting 10k, try adding 1k to your normal step count and you can still see tons of benefits! 

What do you think about step tracking? Yay or nay?

Till next week!

xoxo,

Liz