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By Meg Walker


14 APR 2023

4 MEGNOTES - Personal thoughts that I would like to share with you.

2 CONVERSATIONS - Discussions that have inspired me this week.

3 RESOURCES - 1 quote, 1 resource and 1 idea to help you grow.

1 QUESTION - How would YOU answer it?



1. I believe that walking is one of the most underestimated activities out there. It's one of the most simple yet effective ways to boost your physical and mental health. It's accessible. It requires no equipment or skill and requires next to no recovery. It helps with weight management. Boosts cardiovascular health and reduces risk of death by all causes. Not bad, huh? Sign me up!


2. A 10,000 daily step target is a frequently suggested target within the fitness industry. But where did it come from?


This came off the back of a marketing campaign that ran along side the Tokyo 1964 Olympics. In a bid to get the Japanese population more active, they suggested walking as the ideal activity. From this the modern day pedometer, 'was born and it was called 'Manpo-Kei'. This translates as '10,000 steps' which soon became the gold standard target for people to aspire to.


3. While 10,000 steps a day is an excellent goal (and one I get many of my clients to aim for), it may not be accessible for everyone. A sedentary job or a health condition may make it challenging to walk long distances. But this doesn't mean you shouldn't work towards a higher step count. Even improving your step count by a further 2,000 steps a day can bring significant health benefits. Every little bit helps!


4. I always remind my clients to think of the ultimate goal: health. How can you live a healthier life with improved longevity? Reminding yourself of this can help you to stop getting lost in numbers. Don't beat yourself up if you don't hit a specific number of steps each day. Focus instead on finding more opportunities to move each day. This can look like taking the stairs instead of the elevator. Taking a walk around the block after dinner. Walking to the grocery store. Playing with your kids outside more. Improving your health isn't always easy but it can often be simple. Don't let it be more complicated then it needs to be.


The Formative Formation newsletter will help you level up your health and fitness one email at a time. Every Friday, I will share my 4-2-3-1 line up of thoughts, quotes, conversations and resources on all things fitness and mindset.

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THE MEG METHOD: Easy Ways To Improve Your Step Count

In this episode of THE MEG METHOD Podcast, I’m discussing how to improve your step count. In the episode, I cover the origins of the 10,000 step target. How to decide on a step target that works for you and I also give you ideas on how to improve your daily step count. Even better... why not listen to this episode whilst out on your next walk?

If you haven’t listened yet, please listen on Spotify or Apple Podcasts. You can also watch on Youtube.


HOW TO FAIL: Mo Gawdat

Listening to podcasts is one of my favourite ways of getting my steps in. I use it as a way to get some fresh air, learn a new idea or perspective and get some decent steps in.


One of my favourite podcasts to listen to is How to Fail By Elizabeth Day. It's a podcast that celebrates the things that haven't gone right. Every week, a new interviewee explores how failure has taught them to succeed better.


I love people. I love hearing different perspectives. And I strongly believe that we must be willing to fail in order to succeed. So this podcast ticks a lot of boxes for me.


If you would like to give this podcast a try. You can listen on Spotify or Apple Podcasts.



"Take a walk outside - it will serve you far more than pacing around in your mind." - Rasheed Ogunlaru

Walking is such an important activity in my life. Not only does it help me improve my physical health but its been a game changer for my mental health. This along with running is what you could refer to as my 'filing time'. It's an opportunity for me to have some space to myself to filter through my thoughts and organise them in my mind. Changing the scenery also helps give me a different perspective. I get more creative when i'm not stuck staring at the same blank page on my computer screen. Being outside in nature reminds me that the world is much bigger than what my mind tells me. No matter what day you've had, life continues on just the same.


So the next time you feel overwhelmed, try going for a small walk. Give yourself some space to breath and a moment to file away your thoughts. I bet you'll get a lot further then where you walk in your mind.


5,000 Steps at Home by GET FIT WITH RICK

Struggling to increase your step count? 'Get Fit With Rick' has some fun and engaging videos to intentionally get that step count up. This can be a great resource for days when you've been stuck inside or unable to get away from your work desk. 



Getting your step count up is no joke. A recent study tracked a sample of 47,471 U.S. adults aged 18+ showing that taking more steps per day was linked with a progressively lower risk of all-cause mortality, (fancy smancy word for death) up to a level that varied by age (this is because walking volume and pace can decrease with age and might differ by sex).

Interestingly, there was inconsistent evidence to suggest association of intensity of your steps with mortality beyond total volume - so moonwalk or do the funky chicken. Whatever tickles your fancy!

The study showed that the risk plateaued as follows:

- Older adults (aged ≥60 years) approx 6000–8000 steps 

- Younger adults (aged <60 years) at approximately 8000–10 000 steps per day. 

So getting those steps in can not only be live changing but life-saving. When you're just getting started, try not to fixate on the golden 10,000 step target too much and just start putting in a daily intention to move more.


Become the hotstepper and a step count gansta. 

It'll literally put years back on your life. 

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“How can I move with more intention today?”

(Why not use this week's big question as a journal prompt to decide on how you are going to bring more daily movement into your life).
Want to share your discoveries? Send me a DM on Instagram @themegmethod or email me.
Every big journey is made up of small steps. 


Want to pass on this week's The Formative Formation via message, email or social media? Just copy and paste the link below:

Know how to talk the talk but struggle to walk the walk?

Be a hotstepper and push the blue button below to book in a free coaching call with me. 


1. If you're wanting to improve your health this year, I have coached thousand’s of people to improve their fitness, breathwork and mindset through both 1-1 or group coaching:


  • 1-1 Coaching: An opportunity to work closely with me through live Masterclass sessions or bespoke monthly training plans. Whether your goal is around fitness, nutrition, mindset and/or breathwork, I can help you create lasting change (and I’ll prove to you that you can still enjoy life while doing so).

  • Connective Collective: This is an incredible community space where you can share your wins and struggles with people on a similar journey to you. You also have direct access to me, incredible resources and my exclusive live Breathwork and Meditation sessions.

 2. Fitness, health and mindset coaching advice via my two podcasts:

  • THE MEG METHOD Podcast: A podcast that provides you with actionable advice and tools on how to create a foundation for better health. Available to watch on Youtube or listen on SpotifyApple Podcasts or via your favourite podcast platform.

  • My Kind of People Podcast: Learn from some of the most incredible minds on the planet. Each episode, I speak with leaders and community members from across the world who all share a passion for positive change. Available to watch on Youtube or listen on Spotify, Apple Podcasts or via your favourite podcast platform.

Be kind. Breathe deep. Speak soon.

Big love, Meg x

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