1) Make It A Game Amongst Friends & Family
Why not up the ante of your peer level accountability by setting up a leaderboard and making it a challenge between your friends and family.
We’ve had a few instances of members of the RNT Family creating one within our private Facebook page and it’s always interesting to see how hard you can push it when you know your results will be shared on a daily basis online!
I always reflect on a story of a member of ours who set up a competition with two other RNTers to see who could do the most steps over a four week period. Each went absolutely crazy to the point one person was doing 30,000 steps a day and walked so much he complained about his knees hurting! Of course, I had to curb his enthusiasm, but it’s no coincidence he also dropped 8kg in this period of time, and a total of 40kg in the course of 20 weeks in total to his first Checkpoint!
You can set up these competitions or challenges through training or tracker apps, or you could just simply post a thread in a Facebook or WhatsApp group.
When in doubt, raise the stakes!
2) Pick New Locations and Plan With MapMyWalk App
3) Step Loading
This means that if you’ve had a few days of falling short because life got in the way, you need to really dial in on your ‘dead periods’ of the week and hammer them in to bring your average up.
More ‘dead periods’ include your breaks at work, before work, or at the weekends, and utilising these periods to add anywhere between 1-4,000 steps as a way to bring your average can be useful. What you don’t want to fall into the trap of though is making it all about the weekends, and getting carried away with blasting the majority here. If you’re not used to it, and you go from a mere 8,000 on the weekdays to 20,000+ on the weekends, there may be some implications on your joints (think back to the example earlier of our client who complained about his knees!).
Where this strategy is better suited is for those of you who may be on the road or travelling a ton for a few days a week, and you know reaching a high step target on these days isn’t going to happen. In these scenarios, you simply plan to ‘step load’ on other days to make the gap.
4) Gamify Your Days
If you know you have to clock in 4,000 before you eat breakfast, it’ll up the ante. If you know you have to clock in 1,000 every time you finish a 90 minute block of work (this is a great way to rack up a lot of steps in the day without realising), it builds momentum through your day. There’s multiple ways to play with this, and the key is to make it a game to work by reward.