10,000 Steps

Why Exercise?

Exercise is not necessary nor an effective tool for weight loss alone. Low to moderate intensity exercise however has benefits that can help you live longer. It has also been shown that including exercise as part of a “lifestyle change weight loss program” gives fives times the probability of success. Walking was the favoured exercise program adopted by over 90% of people who have successfully achieved permanent weight loss.
Target 10,000 steps a day.
10,000 steps a day is a good daily target to set as a goal.

Getting Started.

• Wear comfortable walking shoes, with good fit and low heel.
• Choose a safe, well lit route especially if walking alone. (Ideally always walk with an exercise buddy).


Most people like to challenge themselves. Using a pedometer to track your daily step count will motivate you to walk further and you will see your progress.
Setting yourself a step goal for each day will push you to do a little bit more until you eventually hit your step goal. Walk with friends and plan scheduled walking dates to encourage you to walk more often and regularly.

How To Reach 10,000 Steps a Day?

If you have a desk job 10,000 steps may seem daunting. Your daily step count may start at less than 2,000 steps.

Follow this guide to steadily build up your step count.

•Step 1: Determine how many steps you take in a normal day by wearing a pedometer for 3 days.

•Step 2: Calculate your base line, divide total number of steps by the number of days measured.

•Step 3: Read your first goal from Col B. that corresponds to your starting baseline.

Cols C and D give recommendations for reasonable rates of step increase and time to increase.

•Step 4: Circle the number of steps on the Step Table closest to your ultimate goal, 10,000 for most people.

•Step 5: After you reach your first goal set that number of steps as a new baseline and repeat the cycle.

If you find you do not have time to add more steps focus on going faster and or including more hills.

Pre-emptive Actions

These Pre-emptive actions will help you increase your daily step count.

•Put on your pedometer immediately you get dressed in the morning – every step counts.
•Have a quick walk before work, use the time to plan out your day.
•Check your step count during the day, do not leave a large amount to make up after work.
•Get up and walk periodically during the day. Plan to have half your days total done by 3 pm.
•Wherever you are going, take the long way round and use the stairs!
•When grocery shopping walk around every aisle.
•Make a walking date with a friend instead of calling them on the phone, window shopping will easily add 2000 steps to your step count .


Buy a pedometer if you do not have one.

Start your 10,000 steps a day walking target.

Use the guide above to increase your step count.

Call a buddy and invite them to walk with you! Enjoy the walk.

Daily Weighing

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Lets Party

Party Time It Is the Party Season? So here we are here again. It’s the party season. It is a time to enjoy and that means eating more than we normally would. But how can we enjoy it if we are thinking of how much extra weight we are going to gain at every party? We need to keep our minds upbeat and festive and avoid thinking “this is not good”? Fun and a parties keep us young and help us live longer ! BALANCE. Balance is the key as always. We have started to live our “changed life” .This, we should be finding, has not been that hard. To party with a smaller plate or a plate that is not piled high in one hand and not holding a full wine glass in the other makes it easier. This keeps food under moderate control especially when we are eating standing up. Standing up instead of sitting to eat at a party works a treat. That is as long as we are not standing next to and in arms reach of the goodies, the favorite place for grazing. Always hit a party with one thing in mind. We have arrived to have fun. It is the season to be merry. Being merry on occasion is just as important if not more so than keeping calories down when it comes to longevity. Building some “partying room “ in advance by reduction in our food intake, or adding extra exercise prior is a good stategy. Nothing is worse than being miserable not enjoying ourselves when we are out. Read More

Goal Setting

Why is goal setting hard?

We celebrate exceptional results people have achieved. This is what receives all the publicity in our world.  The result is that some of us tend to always see success only if we ourselves are doing the same. We tend to aim high with our goals. Later we beat ourselves up for not hitting one if we fail, or we may excuse ourselves by saying that we set an unrealistic goal. Some of us set goals for ourselves that are so low that achieving them is guaranteed and safe. These require little effort, and usually result in little improvement or change. Neither approach is very smart and neither approach leads to success. Real success comes when we set “smart goals” for ourselves. These goals can encourage and push us to strive harder for the new healthier lifestyle we are seeking.


MTP makes goal setting easy for everyone by giving everyone some simple clearly defined goal to meet as a homework each week. Read More


Change the look of your plate

An effective way to reduce our food calorific intake is to reduce fats in our diet. Life style change starts with small steps. The standard American diet is one rich in red meat, dairy products, processed and artificially processed sweetened foods, fats and salt.. It is time to turn this around and make the change to a diet high in vegetables, fruit, lower fat content protein sources like fish and chicken, and to introduce more whole grains. We do not need to add extra oil or fat to our diet. Most diets have sufficient fat without having to add extra. Fat is contained in dairy, chicken, fish, nuts and vegetables like avocados. Last week we encouraged the move from a full- size dinner plate to a smaller 9” salad plate size.  This helps put smaller portions on your plate and to reduce food intake. The next step is to look at your plate and make small changes to what is on it. Divide your plate into 4 quarters.  2 quarters or a half of it should be filled with vegetables.  Quick, convenient and simple – use frozen vegetables that just need reheating or chopped salad that you have already prepared in advance. Use fresh cut vegetable sticks like carrot, celery and peppers.   This leaves ½ the plate for protein and carbs combined. Read More