If you're going to scroll through TikTok, Instagram, or YouTube anyway, don't sit down while you do it.

Stand up and walk around your house while you're scrolling.

You don't even need to leave your room.

Because the moment you sit down with your phone, you know what's going to happen...

One video becomes ten.

Ten videos becomes an hour.

And somehow there's a packet of go-slo’s has magically appeared and your not even from Limpopo.

Get up. Move while you scroll.

Those little bits of movement add up.

If you're not tracking, you're slacking.

Check your phone. Most smartphones already have some form of step tracking built in.

If yours doesn't, download a step-counting app.

The goal isn't necessarily to jump from 2,000 steps to 10,000 overnight.

If you're currently averaging 2,000, try 3,000.

Once 3,000 becomes normal, increase it again. For example I do 8000 steps if i’m not trying mind you i work from home, no treadmill, no walking pad, no excuses.

Find someone who is also trying to become more active.

Show them your steps.

Let them show you theirs.

You don't have to compete. You just need someone who will keep you accountable.

And if you don't have an accountability partner...

Use me.

Every weekday, Monday–Friday, when I'm live between 13:30 and 15:00, start walking.

You can listen to the live, learn something about health and wellness, and get your steps in at the same time.

And if you really want to...

Ask me to roast you for your step count.

I promise you'll never want to stop walking again.

Steps are only one part of the equation.

We're still building the foundation:

1. Drink your water.
Aim for at least 2L a day.

2. Move daily.
Increase your steps and eventually incorporate resistance training.

3. Eat whole foods.
Build your meals around real food, mostly from your kitchen.

Don't try to completely change your life overnight.

Just move a little more today than you did yesterday.

Thando 💧

After going through the first round of enquiries, I’ve decided to increase the number of people I’m willing to personally help.

I still want to keep the coaching small enough that I can give everyone the attention they deserve, but I’ve opened up a few more spots.

I’ll also be giving special preference to long-time followers and individuals living with disabilities, as I’d especially like to make personalised health and fitness guidance more accessible to those who may need a more tailored approach.

If you’re interested, send me:

Your name
Your goal
What you’re currently struggling with

📧 [email protected]

I’ll personally go through the enquiries and reach out to those selected.