Is walking enough to help you improve your health?

Is Walking Enough to Help You Improve Your Health? - Team by EJ

When you’re a boss lady who’s got a lot of balls in the air at one time, it’s easy for you to forget to put yourself in the mix. And when you choose to take the time for self-care and start to exercise, your first desire might be to go for the simplest thing you can do starting out – you know like walking. But is exercise as simple as walking enough to improve your health? Well, I’ll answer that, starting with the short answer…

The short answer

  • Walking is a full body exercise that can help you improve your health!
  • An active person on average walks 10,000 steps a day. More on the minimum number to get you started further down in my answer.
  • Tracking your steps can help you determine how much you currently walk and you can track your way to 10,000 by focusing on increasing your daily step count. You can either use a Fitbit or just use the tracker that comes with your smartphone to get you started.

Now let’s get into the details

I see walking as the forgotten child of running and strength training when it comes to exercise. And choosing to walk as your primary form of exercise can boost your long-term health.

First, whats walking [nope I’m not kidding]?

Walking is literally the act of putting one foot in front of the other and it engages all the muscles of your lower body and then some. Here is a simple snapshot of some of the muscles you use.


  • calves help you point and push off your back foot. This action also engages the butt muscles in your back leg.
  • hamstrings bend the knee as you push off the back foot.
  • quads are used to straighten your back leg as it takes the lead.
  • core muscles [the muscles in your hips, abdominals, and around your spine that keep you stable and the muscles in your shoulders that help you swing your arms].

This is a simplistic representation of a complex process, but reading through the list helps you realize that walking is no slacker.

Also the more you walk, the more times you recruit these muscle groups and the more benefits you get.

What benefits do you get from walking?

To look at more of the benefits of walking, the kind folks at the Harvard Medical School took some time to analyze some of the research that explains the benefits of walking. Here are some benefits – in the populations studied those who walked at least:

  • 9 miles a week had a 22% lower death rate. That’s less than 1-1/2 miles a day or about 20 – 25 minutes of walking each day.
  • 30 minutes a day had an 18% lower risk of coronary artery disease.
  • 3 hours a week had 35% lower risk of a heart attack and cardiac death and a 34% lower risk of stroke.

And overall walkers gained LESS weight than those who didn’t over a 15-year period. If your desire to change your lifestyle is driven by a desire for better health, you can see that walking can have real benefits for you. Not only does it have these benefits, it is something that can be seamlessly incorporated into your life today!

How much should you walk to get the benefits?

The broad stroke recommendation for you to consider walking a viable form of physical activity is to walk 10,000 steps a day.

And 10,000 steps a day adds up to approximately about 5 miles, which is nothing to sneeze at in the activity department. It also closely correlates to the lifestyle of an active person, and if you couple it with three moderate to high-intensity workouts, you will be in business.

A little research showed that this 10,000 step-a-day guideline originated from a marketing campaign by a Japanese manufacturer of pedometers. So take it with a pinch of salt. Don’t put pressure on yourself to get to 10,000 steps a day. Start with what you can. As you saw in the section where I shared some research numbers, even as little as a 20 minute walk can have a big impact on your health.

Finally, how do you know how many steps you’ve taken?

There are activity trackers out there you can use. You can go for a basic pedometer to the more complex Fitbit.

If you want to see how step tracking will work for you without spending so much money up front, you can use the apps that come with most smartphones these days. You:

  • can get one on your iOS [iPhone] or Android device.
  • will have to carry your phone with you so that you can get an accurate step count.
  • need to understand that it might not be as accurate as a dedicated step tracker like the Fitbit, but it’ll give you a good sense of where you are right now.

I know this is quite an info download, but it can change how you look at activity. If you don’t think you have enough time to exercise, at least now you know you can walk your way to better health.

It’s time to take action…

Answer this question in the comments section below: What will you do to walk more this week? Remember, as little as 20 minutes a day can pay off big!

Exercise is an important tool to help you live a healthy lifestyle, but there are more…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

Photo by Anika Huizinga on Unsplash

How Do You Get Started with Exercise?

How Do You Get Started with Exercise? - Team by EJ

Exercise is a big part of living a healthy lifestyle. Exercising can improve your heart health, can flush out toxins by releasing sweat through your skin, and can help you reduce your weight. While exercise is fantastic, it’s benefits are even more pronounced when combined with healthy eating changes. But there’s the question of how to get started.

If you are wondering how much exercise it will take to start reaping some of these benefits, the short answer is this:

Start with 15 minutes.

Why 15 minutes? Well if you don’t currently have an exercise habit, it is a good place to start. Also research sussed out by Get-Fit Guy of found that 15 minutes of daily exercise is all that’s needed to maintain good health over time.

The next question becomes, what can you do in 15 minutes? Here are some ideas:

  • Go for a brisk walk.
  • Kick it up to a jog. Instead of walking, you can jog for a bit more intensity.
  • Do short bursts of jumping jacks that add up to 15 minutes every day.
  • Do several rounds of a quick workout such as the “12 Minute Full Body Blast” workout and a short workout after to get to a total of 15 minutes.

Doing regular formal exercise is a great start, but you can take it further by incorporating exercise into your daily activity. Formal exercise is especially critical if 15 minutes is genuinely all you can carve out of your day.

In addition to 15-minute formal workouts, you can sprinkle in movement throughout your day like standing up every hour to stretch your leg or taking a short lunch time walk.

These little spurts of movement will help you be active overall and feel great and get results.

To know how active you are throughout your day, consider wearing an activity tracker to see exactly how active you are each day. You can meet your step goals by adding short bursts of activity through the day through taking the stairs for 5 minutes or going for a short walk every hour or two, or by walking to your favorite lunch spot instead of driving or riding with a colleague. The options are as vast as your imagination, and you and I know you have an amazing imagination so put it to work for you.

Take Action

Now that you know that exercising can be as simple as taking 15 minutes to move a little, what do you think you can do to incorporate that into the new week coming up?

Exercise is an important tool to help you live a healthy lifestyle, but there are more…

In You Don’t Need a DietI break down why diets don’t work to help you get healthy and lose weight, but I also share the eight tools you need to get results without dieting + how to get started no matter how busy you are.

You Don't Need a Diet Team by EJ

How to enjoy the non-negotiable foods you love

How to enjoy the non-negotiable foods you love - Team by EJ

The reason why diets don’t work for a lot of us is because they usually don’t include the foods that we love to eat. These are foods that I call non-negotiable foods. This means that for however long that you are dieting, you’re overriding one of the ways that you get enjoyment.

A Lifestyle Change on the other hand requires moderation i.e. understanding that you can have what you want in moderate amounts rather than nothing at all. The difference between both is subtle, one says none at all while the other allows some.

This brings me to the topic of non-negotiable foods. When overhauling your eating habits, your first step should be to write a list of foods that you think you cannot live without.

In most cases learning the nutritional information or impact of these foods usually results in slowing down or stopping their consumption altogether. And in some other cases, you just learn to enjoy them in small quantities or in some other way.

Here is my example list of some of my non-negotiable foods and how I hacked them

Let’s start with Indomie

Indomie is a Nigerian brand of Ramen noodles. And I used to love indomie, but when I realized that indomie was deep fried, it dawned on me that it didn’t belong in my eating pattern.

You see, not eating fried food and not drinking my calories are two simple strategies I use to keep my eating pattern healthy.Plus, if we think about it, indomie is not VAFs™ so it was hanging in 10% food territory and it didn’t belong on my exclusive list of non-negotiable foods.

So Limiting indomie from my diet was a conscious personal choice rather than a rule from a diet book and it’s one that I’m happier and healthier for.

Then there’s fried plantain

Fried Plantain: This one was a biggie. I think my love of fried plantain is genetic. Due to the oil content, 2 fried plantain has about one serving of carbs if you’re in the counting game.Have you ever tried eating just 2 fried plantain? It doesn’t even begin to scratch the surface of a proper meal. So I focused on what I loved about the plantain, the sweetness.

Instead of focusing on the fact that I “couldn’t have” fried plantain, I constantly remind myself that I can have it every once in a while and go for roasted or boiled plantain all the time. And I’ve even taken to adding a little bit of cinnamon and salt to take plantain to the next level.

And then the sweets!

Finally I love sweets, and going without something sweet for more than a week at a time has me chasing down a cheese cake like a dog running after a bone.Again, I focus on the base taste of cake and other sweets like it – the combination of buttery and sweet. One way I hack this is to have something sweet during the day.

An example is a slice of whole wheat toast with a pat of butter and a little jam. To me that combination tastes like cake and satisfies my sweet tooth for about 50 calories and some whole grains.

Hack your non-negotiable foods - Team by EJ

So how do you take action with what you just discovered?

Here are some ideas:

  • Understand what it is in particular that you love about each of these foods
  • Spend five minutes doing a bit of research to determine if these foods can fit into your eating plan
  • If they can’t fit, find clever substitutes that can still give you the satisfaction that you get from these foods

It’s all about going from the subconscious enjoyment of food to consciously choosing foods that are healthy and still give you enjoyment.

By the way, this isn’t the same as choosing cheat meals. That’s a whole different post in and of itself, but this is a great start.

Your next step?

Do you want a weight loss plan that helps you lose weight without feeling deprived? Then check out Weight Loss for High Achievers. It’s a great guide that can help you design a self-care routine that helps you eat healthy, lose weight, keep it off, all while taking care of those you love. Click the button below to learn more about the book, get a free preview, or get a copy for yourself. There’s an entire chapter…Chapter 7…dedicated to helping you get the results you want without feeling deprived.

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What is the key to lasting weight loss success?

What is the key to lasting weight loss success - Team by EJ

Today I’m going to use a comedy to break down the essential key to lasting weight loss success.

When I’m able to make the time to go to a movie, I make an attempt to find one with lessons to teach. So I was thrilled when the trailer for Ride Along, the Kevin Hart and Ice Cube movie (the first one), showed that it would deliver on the laughs and lessons.

It was a great movie with lots of laughs, but it also had a crucial lesson to those of us who are pursuing our goals.

The key lesson was that: [bctt tweet=”The key to success lies in pacing yourself, things don’t happen overnight!!!” username=”ejogenyi”]

Lasting weight loss success happens if you’re willing to stay the course

The premise of the movie is that Kevin Hart’s character had to spend a day with Ice Cube on the streets as a cop to prove himself man enough to marry Ice’s sister.

Since Hart is no police officer, this is like asking a newborn to prove herself by requiring that she walks before she crawls.

The expectations were set unrealistically high, but in true movie star fashion,  Kevin eventually pulled through.

In real life though the outcome would have likely been failure because it’s almost impossible to ask someone to successfully execute at something they’re unprepared for.

So what does this have to do with lasting weight loss success?

If you have goals to change your body long-term, it’s crucial to understand that reaching your goal will be much easier if you pace yourself.


Because pacing yourself gives you time to:

  • Take action
  • Make mistakes
  • Learn from your mistakes
  • and decide what works for you

So if your goal is to run a 5 kilometer race and you have never run before, you can’t expect to go from zero to race in 2 weeks.

Instead, you’ll want to pace yourself and this means making an appropriate training plan. For example you can start by walking then gradually add short bursts of running. This will make it easier to reach your goal than if you set yourself up to run all of your training sessions.

Bottom line, when you’re trying to change your body start with your big outcome goal. Then identify mini milestones that you can hit on your way to achieving it. This way you can have several small wins on your way to your big hurrah.

More importantly though, you get to enjoy the experience of getting to your goal with a lower chance of being overwhelmed like Kevin Hart was on his one day with Ice Cube.

So how do you put this into action?

The trick here is to use this simple question am I trying to rush the process? 

Rushing the process means that you’re trying to get the results no matter the cost. This is what happens when you choose to go on a detox or buy supplements that promise results even when the science doesn’t back it up.

I have my clients reinforce this idea every time they check in with me by asking whether they want maintainable long-term results or short term gains. Because any program can help you lose weight, but the difference maker is that:

  • maintainable long term results happen if you take it slow
  • but rushing through it gets right back at square one.

The easiest way to make sure you don’t rush the process is to break your goal down into smaller chunks. This means:

  • a 20 kg weight loss goal  becomes 5 kg at a time
  • a lifestyle overhaul becomes “let me get consistent with my workouts first”
  • and changing your habits all at once becomes “let me take it one habit at a time”

Chunking your goal into smaller bits is a kindness to yourself because it helps you pace yourself, learn from mistakes, and design a lifestyle that’s truly a great fit for you.

So your task for this week to figure out how your big goal can be broken down into smaller, more achievable actions.

How to handle unsure food situations like a boss

How to handle unsure food situations like a boss - Team by EJ

If you spend time networking for your business or have any kind of social life, sometimes you’ll get invited to an event with a buffet line or a menu that you don’t have access to beforehand. These are what I call unsure food situations and your next conversation with yourself [yes you talk to yourself, we all do, it’s okay] goes like this:

Do I not go to this party/event because I don’t know what’s going to be served? What if they don’t have anything healthy to eat? What if they have all my favorites and I go all out? Maybe I won’t go, or I could make it a cheat day?

When your food choices are blurred, your first instinct to skip an event that could get you and your business visible or make it a cheat day are normal. But doing those things are knee jerk reactions that are inconsistent with what you need to grow your business while being a healthy boss lady.

The first reaction is to skip saying “I can’t handle this so I might as well skip it all together” while the second reaction to have a cheat day is saying “What lifestyle change? Let’s have a whole day of indulgence and go back to it tomorrow.” Both of those reactions don’t work because:

  • At some point there is going to be that one event that you can’t miss, and you would have had no practice in dealing with a situation like this when it inevitably rolls around
  • Habits are built by the things you do everyday, and having a full on cheat day flies in the face of the fact that habits cannot be put on a shelf and taken off when the need strikes. It takes consistent practice

Instead you should make a plan of how you are going to navigate the event without compromising the good habits you have built.

Here Are Some Actionable Ideas

  • Eat Around the Event: In the grand scheme of things, its just one meal and you are better off making sure that the food choices that you make for the other meals in the day are the healthiest that you can make. The other meals are the ones you have control of. So rather than skip them to “save your calories” for the event, eat meals that are a balance of the food groups. Load up on whole grains, lean meats, fruits, and vegetables and by the time the event comes around, you won’t be so hungry that you eat too much to compensate for the fact that you haven’t eaten all day
  • Select Your One Item: Rather than making the whole day about a “cheat” commit to filling your plate with the healthiest fare that is available and picking that one thing that you really want. Most parties serve salads, get a salad, the healthiest carb available, skip the fried stuff, and pick the one food on display that you believe you can’t do without. Eat the others first and take your time with your one food. Having this one food last can give the illusion that it was all you ate
  • Don’t Drink Your Calories: I think the worst offenders at parties are the drinks. There is juice, champagne, wine, beer, and of course even the deliciously sweet cocktails. But there is also water. While drinking water might seem like no fun, it frees up calories for the other things that won’t fill you up with gas and sugar. Water also keeps you hydrated so that you can dance the night away. And with your meal can take up space that makes you feel full without the sugar crash that comes with calorie-full options

So remember:

  • if you have a party
  • an office event
  • or any situation with an unsure food situation

It’s not an all [cheat day] or nothing [skip it] proposition. I’ve given you at least three options.

It’s time to take action

Join me in the comments section and share more options for handling events like a boss.

The strategy you share might help you be another busy woman’s hero because you might share something she hasn’t even thought of that could make her life so much easier. OR… You could remind yourself of some of your favorite tried and true strategies.

I can’t wait to read them!


What Does it Take to Stick Your Goal?

What Does it Take to Stick Your Goal

The handstand was my goal for the longest time.

It took me forever to learn how to do it in the middle of the room. One of the reasons that the handstand eluded me for so long was that I was going too fast. I have been practicing yoga for almost eight years now, and most of the handstand-based classes that I have taken so far have been more focused on playing with momentum.

While this is a great way to [eventually] get there, it Continue reading “What Does it Take to Stick Your Goal?”

{My Fit Life} Here’s A Peek Into my Typical Training Plan

How are you doing today? I’ve been MIA for a couple of weeks, and I decided to come back with my training plan for December/January because:

  • I promised to share two weeks ago when I talked about my race
  • It’s a good way to go into the holidays when a lot of us tend to let our training plans slip

My Big-Audacious-Goal for my next training cycle is to be able to get into handstand. Right now I can get up in one try when I’m by the wall, but I’m all hops in the middle of the room and I still need to work on getting my hips over my shoulders to let gravity help. This is where I am now:

Right now I can Step Up to It and Attempt a Few Hops

This is where I intend to be eventually:

My Future Handstand
One of my fave teachers on Yogaglo, Kathryn Budig, in Handstand via Pintrest

Here is how I’m getting there:

Days Sunday Monday Tuesday Wednesday Thursday Friday Saturday
December 8 – 31 Freestyle Jog Yoga Push Up and Drill-a-Thon Yoga Rest Push Up and Drill-a-Thon Freestyle Jog
January   1 – 25 Freestyle Jog Yoga Kettlebell Workout + Drills Yoga Rest Kettlebell Workout + Drills Freestyle Jog

This plan is typical of my regular ol’ training plan because it incorporates running, yoga, strength (in this case drills), and of course rest.

Here are More Details

  • Free Style Jog: Jogging is part of this training plan because after this training cycle, I plan to start training for an 8 kilometer race. My focus with jogging is to have fun, which means a lot of intervals, listening to my body, and rocking out to some great music.
  • Yoga: You only get good at what you want to get good at by practicing. So two days a week I will be doing some yoga classes on Yogaglo and some classes that I sequence myself that are built around getting up into handstand.The only criteria for my yoga practice is that I have to work towards getting into handstand each time. By the time this training plan is over, I should have tried handstand at least 50 times.
  • Push Up and Drill-a-Thon: I was inspired by the fitness writer and former rugby player Jen Sinkler to try an agility drill workout. In true EJ fashion I bought an agility ladder and got to it and fashioned a workout inspired by Jen’s Ladder Lunacy by using four of her drills and throwing in five push up variations to build some of the upper body strength to get into handstand.Turns out this thing is a calorie scorcher, I burn almost 300 calories in 30 minutes [per my heart rate monitor] and that is almost as much as you burn doing a running workout for the same duration. Here is what the workout looks like [P.S. That’s me in the video on a freezing day in the park. Sorry there isn’t any sound, next time I promise]:


  • Kettlebell Workout + Drills: I haven’t designed this workout yet, but it will have the same upper body focus with the kettlebell portion of it and I’ll try some new drills.

When a lot of us start the journey to our body health and beauty goals, we focus more on what we would do to get there. This is great, but we sometimes do this at the expense of the mindset that is needed to get us there victorious.

When I started my journey to lose weight, I had a diet mindset i.e. I would cut out [insert food group here] and work out as hard as possible and it would be over once I get to my destination. And since it is not in my nature to deprive myself, I found myself failing more often than I would have liked.

It was when I realized “each success is an opportunity to reward myself and a milestone that leads to even more success” that things started to change. So rather than continue on hitting the reset button and riding the hamster wheel called weight loss, I decided to see each training plan through regardless of the setbacks and give myself props for that.

Take Action

The question I have for you today is “what is the mindset that you need to have to get to your goal?” Answering this question honestly and working towards that mindset will set you on the path to the body and the life that you want.


{My Fit Life} 32 Minutes and 28 Seconds

When I started my training schedule for the 5K, my primary goal was to get used to the intensity of working out to what turned out to be nine times a week. I was moderately successful with an 88 percent completion rate on my workouts.

My secondary goal was to complete my 5K in less than 45 minutes. The title of the post is my actual time. I thought it was 32:26, but apparently it took me 2 seconds to cross the finish line after looking at the clock.

12 - Raceday Results 2

Here is the official record:

Race Results
Race Results

My goals for sharing my workouts with you guys is to give myself another layer of accountability while showing you all [I hope] that you can do just about anything you set your mind to with proper planning. I will be sharing my next training schedule with you guys next week, my new goal is to go upside down in a new way. Check back next week to see what I mean.

Meanwhile, here are two shots that are representative of my race. Thanks to the hubs for standing in drizzly weather to catch the shot of me approaching the finish line.

Trying to keep up
Trying to keep up with the pack [I’m the orange shirt by the second tree]
About to cross the finish line
My victorious path to the finish [Woo Hoo]