Daily Steps Challenge: Week One Results

Weekly Steps 9.08 - 9.14

This week my goal was to walk 50,890 steps over a period of 7 day, increasing my steps 10% over my baseline. Well, my friends…this was obviously too easy because I surpassed my goal by 3,888 steps! This is great, but it makes me a little nervous for next week. On another note, I have really enjoyed the using the Fitbit Flex for this challenge. It’s a constant reminder to get up and walk as often as I can.

Here are a few easy changes I made to get in extra steps:

  • Park in the spot furthest away from the door
  • “Accidentally” forget things in the car, thus forcing myself to walk back and get them
  • Short walks whenever I could get them in. The weather in Texas is finally starting to get nice – so hopefully outdoor walks can become more regular.

Goal: To walk 10% more steps that the previous week until I am walking 10,000 steps or more everyday.

Week two, I must walk an average of 8,607 steps a day (60,249 for the whole week). 

 

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Daily Steps Challenge – An Overview

Daily Steps Challenge: Goal 10K  Steps A Day

Daily Steps Week One Average: 6,609

A journey of a thousand miles begins with a single step.  -Lao-tzu, The Way of Lao-tzu

I have a tendency to be a little over-ambitious when it comes to things like working out. For some reason, my mind thinks I can go from the couch to running a half-marathon with very minimal training in between…I’m not sure why. This method has never been very successful for me in the past & to be brutally honest, I don’t think I have EVER been able to one mile without stopping to catch my breath. Training usually stops after the first couple of days.

Back in July, I was on a fitness kick again when I purchased a Fitbit Flex – I flexible wristband that tracks your steps through out the day. I didn’t really have any specific plans on how I was going to use it, but it ended up giving me some good information on how active I am throughout the day – which is not very active. On average, I am only walking about 46,000 steps a week…that’s only 6,500 a day! No wonder I can’t run a mile!! Ha!

I have decided to use this little device to my advantage & set small, achievable fitness goals for myself.

Goal One: To walk 10% more steps that the previous week until I am walking 10,000 steps or more everyday.

Week one, I must walk an average of 7,270 steps a day. 

 

Cafe Americano

Cafe Americano, www.jamesdotter.com

Cafe Americano

 

My name is Lauren, and I am a coffee addict. I am actually okay with this. I love the aroma & flavor of a fresh cup of black coffee. In the early hours of the morning, there is nothing better than getting my hands on a piping hot cup of joe.

Many mornings I am a slave to the Starbuck drive though next to my house, but there is something truly satisfying about making my morning Americano with my own know-how & two hands. The below recipe makes two 16 oz containers – great for Monday mornings – when I need a double dose!

Cafe Americano

  • 3 tablespoons of espresso beans, ground (I use Starbucks Dark Espresso Roast)
  • 1 1/4 cups of cold water (for the coffee maker)
  • 3 3/4 cups of water, boiled on stove
  • 2, 16 oz hot beverage containers (I use Thermos Brand – and I love them! They keep my coffee hot all day!)
  1. In an automatic coffee maker, brew the espresso bean – this yields about a cup of finished espresso.
  2. Pour 1/2 a cup of espresso into each container.
  3. Fill the remaining space in each container with boiling water.
  4. Done! Make sure you let the coffee cool off before drinking, it is very hot!

 

 

Raspberry & Ginger Smoothie

Raspberry & Ginger Smoothie, www.jamesdotter.com

Raspberry & Ginger Smoothie

Earlier this year I did a 30 day smoothie challenge through Young and Raw. I’m not going to lie, I didn’t make it through the whole 30 days, but I did find some awesome recipes that I still continue to enjoy. The Raspberry & Ginger smoothie works for me because I keep most of the ingredients on hand. Also – this recipe is 4 year old & husband approved, which isn’t always the case at my house. 🙂

This smoothie is adapted from Young and Raw’s, Warming Blueberry & Ginger smoothie (also good).

The Raspberry & Ginger Smoothie

  • 1 cup of frozen raspberries
  • 1 frozen banana
  • 1 handful of kale
  • 1 inch piece of ginger
  • 1 cup of coconut water (I only use Harmless Harvest 100% raw coconut water)
  • 1 tablespoon of chia seeds

Add all ingredients to a blender & blend*.

*If you have a high-power blender (Vitamix or Blendtec) you should only have to blend for about 45-60 seconds. If you are using a standard blender (total fine), you will need to blend longer & may need to add some water.

Enjoy!