Train With Jay

Does Walking 10,000 Steps a Day Burn Fat?

Are you walking your 10,000 Steps?
25 Sep

10000 Steps later, I lost 10lbs…Really? Well I am sure it is a combination of things. One thing I can honestly say is that aiming for 10,000 steps can be difficult for some people. But if 10000 steps is your only goal its easily attainable.

There are many devices that can make your life a lot easier, below are my

Top 5 recommendations (Step Trackers)

iPhone's are your best friend for counting your 10,000 Steps
iPhone’s are your best friend for counting your 10,000 Steps

1. iPhone

or your cell phone in general – OK! Don’t act like you don’t have one. In the health part of your iPhone, (not too sure about the other devices) you can see how many steps you have taken through out the day. On how to use your iPhone health app, click here.

If you use Samsung, here are some apps you can use to count steps. I do not use Samsung so I cannot personally suggest a great app.

letscom Tracker great for 10,000 steps

2. LETSCOM Tracker

It’s inexpensive, and not only does it track your steps, it tells time (duh), has an alarm, ab inactivity reminder, email, text and phone call notification are just a few of the amazing features of this amazing gadget.


  • 【Daily Performance Tracking 】Tracks your full-day steps, calories, distance, and active minutes; get to know your progress to your goal on the tracker screen anytime or check history data and data reports in app
  • 【Multisport Management & Connected GPS】Records your activity data in up to 14 sports like running, walking, riding, treadmill, fitness, yoga, and etc.; use your smartphone GPS to see real-time pace and distance
  • 【Call, SMS & SNS Reminder】Stay connected wherever you are, and organize your busy life with a smart watch that reminds you of incoming texts, calls, social messages, e-mails and more
  • 【Built-in USB Plug】 Built-in USB plug for charging; take bands off the tracker and insert the built-in USB plug into a USB charger for charging; 2 hours charging enables up to 7 days playing
  • 【Warranty】We provide quality products with 12-month warranty and prompt customer service; inquiries and questions will be answered within 24 hours
Count your 10000 with the Apple Watch
Apple Watch is an amazing every day watch that will help keep those steps in check.

3. Apple Watch

No need for an explanation on this bad boy! If it is in your budget, grab it and never look back. The Apple watch has way too many features and will always be a great buy.

Are you a MsFit? If you are count your 10,000 Steps
Are you a MsFit?

4. MsFit Flare

MsFit has a few different versions of this tracker, this tracker is connected to your smart phone so make sure to always have it close by or you will miss some steps. The reason I personally like this tracker is because it is fashionable, and some of their trackers even look like jewelry!

FitBit is small but Powerful for step counting
FitBit is small but Powerful

5. FitBit

Along side the Apple watch this is one first smart watches to hit the market, you cannot go wrong with of the innovators. It is sturdy, durable and a monster of a watch (if that makes sense)…Ok, It’s just an awesome tracker.


  • Better measure calorie burn, understand resting heart rate & more with 24/7 heart rate tracking and a battery life of up to 7 days (varies with use and other factors); Charge time (0 to100 percent) 2 hours
  • Choose from 15 plus exercise modes like run, bike, swim, yoga, circuit training and more, set a goal, and get real time stats during your workouts to see how you can keep getting better
  • Automatically record time spent in Light, Deep and REM sleep stages and see activity trends, health insights and personalized guidance in one place with Fitbit Today
  • Swim proof and water resistant to 50 Meters so you can track swims and wear in the shower; We do not recommend wearing Charge 3 in a hot tub or sauna; Also connect to smartphone GPS for real time pace and distance during outdoor runs and rides
  • Stay connected to your day with everyday apps for weather and more and get call, text and smartphone app notifications on your wrist; Small wristband Fits a wrist between 5.5 to 7.1 inches; Large wristband Fits a wrist between 7.1 to 8.7 inches
  • Radio transceiver: Bluetooth 4.0

(Side note : Make sure your phone is on you all the time, or your steps will not be tracked.)

Along side my regular exercise I made it a priority to get in 10000 steps a day. I would look at my watch through the day, (not obsessively of course) but just to make sure I was moving. MOVEMENT is what is important here, you can choose to break it up as you wish. I noticed when I was consistently moving the steps would rack up rather quickly. An easy way to get your steps in is to wake up maybe 10-15 mins early and clean your house, you don’t realize how much effort goes into moving from each side of your house dusting your furniture.

Top ways to get 10000 Steps in

  1. Take the Steps
  2. Get up from your desk every hour and take a lap around the office.
  3. Park further than usual
  4. Take the long way home
  5. Walk around while on the phone
  6. Vacuum daily (speaking of, I should do that now.)

So back to the important part, does walking 10000 steps a day burn fat, ultimately yes! But 10000 steps a day is just a tool in the tool box, for sure it does increase your NEAT (I’ll save that for another article). Your body is doing more than it is used to. As humans we are meant to move, not sit around watch MTV all day.

Remember this is just one part of the equation, your diet has to be in check, lifting has to be made a priority and cardio may still need to be done.

Are you ready to get in 10,000 Steps a day? For more info on how I get my steps in email me here.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

Best way to stay on your diet while traveling (Keto Edition 2020)

Salmon is a great keto meal
14 Sep

Dieting can be hard as we all know, but adhering to a certain diet can actually make life easier. So what is Keto?. I’ll let the pros give you a more in depth answer, but I am pretty sure you have an idea since you googled your way here. OK, Shut up…I know! But seriously this whole fat vs carbs debate has gotten out of control. I’ll let you decide for yourself what works best for you. It takes some experimenting to really get the grasp of what works for your body.

Now, Let’s get into those mouth watering Keto snacks.

Eggs are a good keto snack.
Eggs are a great Keto Snack

Top Keto Travel Foods

1. Eggs

Did I saw mouth watering? Yeah the most boring thing ever probably!

Well to me it isn’t. Eggs are cheap, affordable and are quick to prepare. Air fried or boiled are a perfect snack! Put these bad boys in a zip lock and you are good to go! Of course you want to go for the best quality eggs, bit your store brand is just fine! Go with what you can afford. Not only are eggs convenient, they have an enormous list of benefits. I personally do not eat egg whites, but if there are days you feel like you need less fat then by all means egg whites it is!

1. Incredibly Nutritious
2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol
3. Raise HDL (The “Good”) Cholesterol
Click here for more.

I suggest pasture raised eggs for many reasons.
– Minimum of 108sqft of pasture per hen to roam
– Freedom to forage outdoors year round
– Tended by hand on small family farms
– Made with fresh air and sunshine
– No herbicides or pesticides

Keto Legendary Foods are great to travel with
All you need is a spoon for this jar of keto goodness from Legendary Foods.

2. Legendary Foods

Honestly their whole line is amazing! They have nut butters, nuts and it is all high quality ingredients and keto friendly! There are vegan options as well! So keto vegans get down on it! ala Kool and the Gang! This little jar of yummyness is a great snack to take on the road with you! The variety is amazing! Did I mention? they have their very own version of a Poptart as well :). You did not hear that from me though.

Mauna Loa Macadamia Nuts are good for essential fats
Mauna Loa Macadamia Nuts are a yummy travel snack

3. Raw Nuts

Good ole plain nuts, no salt (or salted) are a top keto snack of mine, at times we can’t always order things when we need them…trust me I have been there. You can really get nuts at any 7-11, gas station etc. Even better you can get a bulk bag and make mini baggies for the week. Macadamia nuts are by far my favorite! Mauna Loa are the particular brand I use but use the ones you prefer (these can cost a pretty penny)

Coffee with Coconut Oil is a fast way to get in ketosis

4. Coffee with Coconut oil

I know a lot of people love their bulletproof coffee but for me its a tad heavy, so what I LOVE is coconut oil with coffee! The benefits of coconut oil alone do wonders for the body. THAT is the REASON why I LOVE IT! So much…other than the amazing taste! P.S. add a little heavy cream and talk about an amazing morning concoction!

Here are some benefits of Coconut Oil:
1. Coconut Oil Contains Fatty Acids With Potent Medicinal Properties
2. Populations That Eat a Lot of Coconut Oil Are Healthy
3. Coconut Oil Can Increase Fat Burning

Click here to read more about Coconut Oil

NOW Cookies - Keto...quick for travel
Know Foods Cookies good for traveling

5. Now Cookies

Talk about a delight! The taste is amazing, the ingredients are so high quality and the fact that you can enjoy these tasty treats guilt free are just some of the benefits of this keto snack. Drop this in your purse, or man bag 😉 and you are ready to take on the world. These will also kill a sweet tooth at night! Reach for these instead of the Ben and Jerry’s tucked in the back of your freezer! OK maybe it’s not the same thing, but a close second.

Fat Bombs are a good way to save money.
Fat Bombs are a delicious keto snack

6. Fat Bombs

Fat bombs to me are fun and creative! You don’t always have to do the traditional keto snacks or treats, you can have fun and make some yourself! BEWARE! These can get too tasty where you over eat so be mindful of how many you consume in one day. I also like to use quality fats, coconut oil, organic nut butters etc. Remember sweeten to your liking! I use Stevia 99.9 percent of time, Sucralose is just wayyyy to sweet for me. I’m not saying on occasion you can’t have it, but try and keep it as natural as possible.

This peanut butter cup fat bomb is by far my favorite from fit foodie finds. There are tons of amazing recipes, go wild and crazy!

7. Fiber

Don’t forget your fiber! This is by far my favorite fiber supplement. One thing people always neglect on keto is fiber…If you aren’t eating your veggies (which you should be be) try this fiber supplement. I like the taste of this honestly (as weird as that sounds) Metamucil is good too, but I prefer as natural as it gets. I usually throw it into a protein shake or mix it with almond milk if i am in a rush.

Renew Life Organic Triple Fiber essential while on keto.
Fiber is an important part of digestion! Don’t neglect your fiber on keto.

In closing I hope this helps you on your keto adventure. There are many ways to approach traveling keto, but if this helped you in any way, shape or form I am so glad!

Leave a comment below if you have something nice to say or not lol…Happy 2020!

Are you ready to travel keto? You should be!
If you have any keto questions, please feel free to email me here.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

Top Tips on How Intuitive Eating can Change your Life

Intuitive Eating changed me life
03 Sep

Intuitive Eating

I touched briefly on my Fixing and Healing your metabolism post on intuitive eating. Intuitive eating has had some praise as well as negative comments and reviews. What I say is that their is no one size fit all approach at eating. Dieting or lifestyle whatever you want to call it tends to get over complicated for some reason.

After competing I started to noticed that I developed disordered eating. “I said to myself tracking macros all year is normal, right?” I always had that all or nothing approach, I’m in or out, black or white. Happy medium? What? It came to the point where I would try and fit food in just because I had macros left, but I was not even hungry.

All of a sudden your hunger cues stop, you no longer eat when you are hungry or stop when you are full. Eating becomes a numbers game, let’s see how much crap I can fill in and lose weight. Simple enough, Right? Boy, was I wrong.

I noticed once I started intuitive eating, I was rarely hungry, I barely thought about food and I was more focused on work and becoming creative. Food cannot be your end all be all when it comes this style of eating. Depending on the person it can take some time to step away from the food scale and listen to you hunger cues.

If there is one thing I track is that I get sufficient protein but not necessarily high protein.

Get your protein in
Protein is necessary for muscle building


High Quality Protein Bars or Shakes
Nut Butter with Fruit or Celery
And much more!

You should also go by how you’re feeling that day or what kind of activity you will be performing. I know when I am on my feet all day I have 0 to no appetite and I take bites of food as the day goes on. Obviously on days I train harder I consume more carbs.

OK, I admit this wasn’t much of a tips post but ways that intuitive eating can help you break the habit of putting a number to everything you eat. Food is not a number it is fuel to make sure you are running efficiently. I can’t stress it enough, eat quality food, train smart and get some rest! Oh and enjoy life and eat some really good food with some amazing people!

Are you ready to intuitive eat?
Email me for more info on intuitive eating.

(Side note : all products are listed through my affiliate links but free feel to purchase elsewhere)

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