Center for Weight Loss Success

Call Now!


Watch a Weight Loss Surgery Webinar Now


Food Pyramid & Habit Guide for Weight Loss Success
Keys to Successful Weight Loss and Long-Term Weight Control


Tag Archives: 10000 steps

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.


Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

Your Challenge: 10,000 Steps

Posted on August 01, 2016 by

feet on sidewalkHippocrates, the Father of Western Medicine, said “walking is man’s best medicine.”  Walking as a fitness activity is becoming increasingly more popular. According to the CDC (The Center for Disease Control) and the NIH (The National Institute of Health) Adults need 30 minutes of moderate intensity exercise every day.  We recommend 10,000 steps a day! This helps you stay healthy and lose weight.  Those 10,000 steps will burn between 2000-3500 calories a day. That could result in a 1-pound a week weight loss.  Make walking part of your daily routine.  It’s fun, inexpensive, and easy on the joints.

It’s even more enjoyable to walk in groups, which is why we started the ‘CFWLS – Steps to Success’ walking group.  We are racing, as a group, across America. The race started in California and we’ve already made it to sunny Arizona.  We enjoying setting goals, encouraging each other, and challenging ourselves physically.  Join the fun!  Just download the World Walking app on your smart phone and join our group at:

steps group banner

You need comfortable clothes, supportive shoes, and a fitness tracker.  There are many places you can enjoy walking including: your neighborhood, track, water, park, treadmill, or the mall.


Stand tall, keep your eyes on the horizon, practice heel-to-toe walking, neutral pelvis, relaxed shoulders, contracted abdominals, and unlocked arms.


Weight loss, encourages bonding with other walking buddies, increases energy and stamina, lowers Blood Pressure, and decreases stress.


Add inclines (hills), wear a weighted vest, add skips or jumps, take bigger steps, or incorporate speed intervals.  Walking longer and faster will help you burn more calories and lose weight faster.


*Former President Jefferson walked 4 miles a day and lived to be 83 years old.

*Walking is the most popular form of exercise in the United States.

*The average person will walk about 65,000 miles in their lifetime.

*Walking an 18-hole golf course is equivalent to about 12,000 steps.

In conclusion, it’s crucial to establish healthy habits.  Move your body as much as possible.  You can dramatically improve your health one step at a time.

I’ve included a short video to get you started!