Coach Luke
FREE CHALLENGE
Turn your daily walk into a plan that works
A free 5-day email challenge: find your step baseline, anchor a daily walk, add brisk intervals, pair it with a 15-minute strength routine and map your next four weeks. Together the five steps take a little over an hour, spread over five days.
  • 5 days
  • 5 steps
  • Free, unsubscribe anytime
THE 5 DAYS
5 days to a walking habit that sticks
These are the same five steps I give clients who walk a lot but feel stuck, before anyone talks about a new program.
By day 5 you have
  • Your real step baseline
  • A daily walk that sticks
  • A brisk interval walk
  • A 15-minute strength routine

01

Find your step baseline
My free steps calculator shows what your daily steps burn at your weight and which target is worth chasing.
5 min

02

Anchor a daily walk
Stack one 10-minute walk onto something you already do, like lunch, school drop-off or dinner.
15 min

03

Add brisk intervals
One minute fast, two minutes easy, at a pace where you can talk but not sing.
25 min

04

Pair it with strength
Squats, wall push-ups, bridges, step-ups and a plank, two rounds in about 15 minutes.
15 min

05

Map your next four weeks
A simple 4-week plan takes you from 20 to 45 minutes, with a weather backup ready to go.
10 min
Is this walking starter for you?
Made for women 25+ who walk but see little change, chase 10,000 steps, start and stop, or want walking to finally help the scale.
RIGHT NOW
Walking a lot, seeing little
  • Walks happen only when you remember
  • Chasing 10,000 steps and falling short
  • The same slow stroll every day
  • Not sure if walking is enough
AFTER 5 DAYS
A walking plan with a purpose
  • A daily walk anchored to your routine
  • A step target built from your own baseline
  • Brisk intervals that raise the effort
  • Two short strength sessions a week
Coach Luke, NASM-certified personal trainer and NESTA nutrition coach
Coach Luke
Trainer and nutrition coach for women 25+
I am a NASM-certified trainer, NESTA nutrition coach and former college track athlete, and I tell every client the walk you will do beats the workout you will skip. These five steps use my free steps calculator and walking guides, so your walks start pulling real weight.
  • A free steps calculator
  • Honest walking guides
  • A 15-minute strength routine for today
Better walks are five steps away
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