WAYS TO MAKE WALKING FUN

Before we jump in, let’s talk about a few ways to keep your walks fun and interesting so you can stay motivated every step of the way.

EXPLORE NEW AREAS

Instead of walking your usual route, mix it up and explore a new area! Drive to a different neighborhood or a nearby park, and enjoy the change in scenery. It’s amazing what a little variety can do—it feels refreshing to look around at different surroundings and see new things you wouldn’t normally notice.

DO IT WITH A FRIEND

Walking with a friend is one of the best ways to keep things interesting! I could walk for hours when I’m chatting and catching up with someone else. Next time you’re looking for something fun to do together, suggest a walk. With a buddy, it won’t even feel like a workout!

MUSIC

If I’m walking solo, I have to bring my music. It keeps me entertained and motivated, especially when I’m on longer walks. I like to have a few different playlists on rotation so I don’t get tired of the same tunes. Pump up the volume, and let your playlist keep you energized!

TAKE A DOG

Although I don’t have a dog myself (I really wish I did!), if you do, make the most of it! Dogs are adorable walking companions, and they keep things fun and entertaining. They love exploring and will keep you moving. If you don’t have a dog, maybe borrow a friend’s or offer to walk a neighbor’s dog. You’ll never get bored with a furry friend by your side!

REWARD YOURSELF

Give yourself a reward to look forward to! Plan to meet a friend or family member for lunch, a movie, or some shopping, but make it a rule that you’ll walk there. Try to fit in at least 30 minutes each way, or if it’s too far, drive part of the way or take public transport and then walk the final 30 minutes. It’s a fun way to combine fitness with something enjoyable.

READY FOR THE 30-DAY WALKING CHALLENGE?

Now that we’ve got some tips to keep things fun, let’s dive into our 30-day walking challenge! This challenge is designed to gradually increase your daily step count to build stamina and make walking a daily habit. I’ve created two levels—one for beginners and intermediates, and one for advanced walkers.

HOW TO COMPLETE THE CHALLENGE

To track your steps, you’ll need a pedometer or your smartphone. iPhones come with a Health app to monitor steps, and if you’re using another device, you can download free apps like Runkeeper or Map My Walk.

Every morning, start your day with a 30-minute walk to boost your energy, clear your mind, and set a positive tone for the day. This morning routine can make a huge difference—and it even helps with making healthier food choices throughout the day. Just set your alarm 30 minutes earlier, and you’re good to go!

The rest of the steps? Get creative! You can add steps by:

• Taking a few laps around the office every hour
• Choosing stairs over elevators
• Walking to work or the train station
• Taking a stroll during lunch breaks

BEGINNER / INTERMEDIATE CHALLENGE

Here’s a gradual plan to work up to 10,000 steps a day. Just follow the daily step count below, and you’ll build stamina over time:

ADVANCED CHALLENGE

Ready to take it up a notch? For my advanced walkers, your goal is to hit 10,000 steps every single day for 30 days. Consistency is key—are you up for it?

SHARE YOUR PROGRESS!

I’d love to hear how you go with this challenge! Drop me a message or tag me on social media so we can celebrate your progress together. Let’s make these 30 days all about moving, feeling good, and challenging ourselves. Happy walking!

Love Rachael xx

START THE PROGRAM TODAY

The post 30-Day Walking Challenge appeared first on Rachael Attard.

1. Start Your Morning Off With A Walk

Many people don’t realize, but walking is actually a great fat burning activity. Sure it won’t burn as many calories as other forms of exercise, but it WILL burn calories, and WILL use fat as the main fuel source, especially when done first thing in the morning on an empty stomach. Read more here on why I love walking to help get lean.

2. Eat Breakfast

I know you’ve heard this before, but breakfast really is the most important meal of the day. It kickstarts your metabolism, literally. After going 8 or so hours without food, your body is in a semi starvation mode. The longer you go without eating, the more fat your body is going to start storing. So try to eat breakfast within 1-2 hours of waking up (depending on your workout schedule).

Also try to make breakfast your biggest and most carb heavy meal of the day. Having a big breakfast will keep you full throughout the day, meaning you’re less likely to make bad food decisions when it comes to snack time. Your body is also better at metabolising carbs in the morning. So if you want bread or a big fruit smoothie, now is your best chance! Read more here about the best breakfasts for fat loss.

3. Drink Lots Of Water

One of the worst habits you can have, is not drinking enough water! Water is an absolutely vital part of any healthy lifestyle and / or weight loss program. Aim for at least 2-3L of water per day. I usually drink 3L, and more when I’ve done an intense workout. Here are some tips to help you drink more water.

4. High Intensity Exercise At Least 3 Times Per Week

HIIT is an awesome exercise because it burns a really high amount of calories in a short period of time, so it’s great for those of you that are time poor. But the best part is, after your HIIT workout, you will continue to burn calories. This is due to EPOC (Excess Post-Exercise Oxygen Consumption).

EPOC basically means that your body needs oxygen at a higher rate than before the exercise, to restore your body. So internally, your body is still working hard after your workout, resulting in more calories burnt. Yay!

Aim for a HIIT session at least 3 times per week to get lean and feel amazing!

5. Prepare Your Lunches

Being unprepared with your lunches can lead to you getting takeaway for lunch and making bad food choices. Plan ahead! I write down all of my meals for the coming weeks and then do one big grocery shop to last me the entire week. I then spend a bit of time on the weekend preparing my meals. It is a better of effort, but it means you will be cooking less during the week and because the healthy food is already there and prepared ready to go, you are less likely to get takeaway. Plus it will save you money on dining out.

6. Get A Good Night’s Sleep

Sleep is so important! Getting 8 hours is actually critical to helping you control your hunger. Sleep helps you to control the hormones that regulate the feelings of hunger and fullness. If you don’t get 8 hours of sleep, chances are you are going to be feeling hungrier than normal.

Not only that, having quality sleep is also important. Make sure you go to bed and wake up at a regular time each night, that you avoid technology (and work) at least 1 hour before bed and that you sleep in a dark room.

7. Take Some Time To Relax

Being busy and stressed all the time can actually lead to weight gain. Your body will pump out more cortisol (the stress hormone) causing fat storage (especially around your mid section) and also affects your sleep. Make sure you take a little bit of time everyday to relax!

The post #147 7 Healthy Habits To Aim For This Year appeared first on Rachael Attard.