We’ve spent a few weeks talking about food, but that’s only half of the equation. The other half is activity.

Mrs. trshmnstr wants to make sure that priorities are in order when it comes to working out. While the type and the amount and the intensity all matters when you’re trying to hit a goal, the important thing when starting out is to get your body moving on a daily basis. Mrs. trshmnstr recommends 10k steps a day as a goal. If you do nothing else, this will incrementally improve your fitness level.

This is especially important when you’re largely sedentary during the day. I, as an example, spend most of my workday sitting on my ass. Sometimes I use the standing desk to get on my feet, but the most I move in a day is to the pisser and back. Getting a base level of movement into my life improves energy, which improves mood.

It doesn’t take all that much to get to 10,000 steps. I find that I get 3-4k steps as a sedentary person. Add in an evening walk, a couple laps around the office during lunchtime, a trip up and down the stairs instead of the elevator, or a few extra steps from parking at the far end of the parking lot, and you’re getting pretty close to 10k steps.

The great thing about 10k steps as a goal is that most smartphones track steps these days, you don’t need anything except comfortable shoes, and it doesn’t take very long. It’s the perfect first goal for somebody who doesn’t have the time to get into the gym for an hour. You can be on a phone call, you can talk with a coworker, you can spend time with a spouse, you can do quite a few things while walking.

Anyway, enough trying to sell this concept. Seriously, don’t be a lump.

Workout of the week

Complete the following circuit four times, resting 1 minute after jumping rope in each round.

1. Mountain Climbers

Reps: 45

2. Pushups

Reps: 20-30

3. Front Plank

Duration: 1 min.

4. Jump Rope

Duration: 1 min.

(see this and more workouts here: https://www.mensjournal.com/health-fitness/10-hiit-workouts-to-get-you-shredded-for-summer/2-jump-rope-interval-workout/)

Recipe of the week

Shrimp-and-Vegetable summer rolls