Last updated: September 27, 2026
How many steps a day to lose weight? For most women, 7,000 to 10,000 steps a day is a great goal, as long as you also eat a little less than your body burns. Walking alone won’t do all the work. But it’s one of the easiest, kindest ways to burn more calories, lift your mood, and protect your health after 40.
It’s also where my whole glow-up started.
I’ll be honest with you. When I started walking in the summer of 2022, it wasn’t because I loved fitness.
It was the only thing I could physically do.
I was overwhelmed.
I was anxious.
I felt like I had hit rock bottom.
I didn’t have the confidence to join a gym. Even the thought of walking on a treadmill in front of other people made my stomach turn.
So I laced up my sneakers and walked around my neighborhood. At first, it was just one block. Every morning at 6 AM, before the world woke up, I was out there putting one foot in front of the other.
One block turned into two. Then three. Then whole neighborhood loops.
My knees were sore at first. But with collagen and consistency, they got stronger. By January 2023, I was down 40 pounds. Was nutrition part of it? Absolutely. But walking played a huge role.
My highest weight was 431 pounds. As of September 2026, I’m down 200 pounds. And it all started with one block.
Walking wasn’t my only tool. As of September 2026, I’ve also used Zepbound for 4 months and phentermine for about 2 months early on, with my doctor’s guidance. Always talk to your doctor first.
Aim for 7,000 to 10,000 steps a day, and pair your walking with eating a little less. If you’re starting from very few steps, start where you are and add a little each week.
Here’s what the research says:
My numbers: I aim for 8,000 to 10,000 steps on workdays and 12,000 or more on weekends.
Try this: Check your average steps from last week on your phone. Add 1,000 to that number. That’s your goal for this week.
A 30-minute walk burns about 100 to 190 calories, depending on your size and speed. The faster you walk and the more you weigh, the more you burn.
According to Harvard Health, in 30 minutes:
Here’s the good news if you’re just starting: a bigger body burns more with every step. Your walks count more than you think.
Walking is gentle on your joints, free, and works at any size or fitness level. And the health benefits go way past the scale.
According to Mayo Clinic, regular brisk walking can help you:
Bonus tip: walk after you eat. A 2023 review in Sports Medicine found that walking soon after a meal lowered blood sugar spikes more than walking before the meal.
As a certified life coach, I want you to hear this: walking is not just movement. It’s a mindset tool.
Walking gives you space to think, feel, and find clarity. For me, it became a daily check-in with myself. No noise. No judgment. No pressure.
It’s where I’ve brainstormed ideas, worked through hard seasons, and made big life decisions. It’s also where I listen to audiobooks and personal growth podcasts, or even scroll social media guilt-free.
Midlife can bring anxiety, low moods, and that “who am I now?” feeling. Walking helps.
Every walk tells your mind and body one thing: I am worth caring for.
Start small. Really small. Even one block counts. Mayo Clinic says it’s OK to start with just a few minutes a day, then add a few minutes each week.
My tips:
Since that first block in 2022, walking has been my constant companion.
In winter, I use the treadmill at my gym, and I even bought a walking pad for my den. But nothing beats spring and summer mornings in Cleveland. Birds singing. Fresh-cut grass. A breeze on my face.
I’ve also made it a goal to explore the Metroparks of Northeast Ohio, with their trails, lakes, rivers, and boardwalks. It’s my favorite way to mix wellness with joy.
Want to see how walking fit into my full plan? Read Losing Weight After 40: How I Lost 200 Pounds and 5 Ways to Start Reinventing Your Life After 40.
A good goal is 7,000 to 10,000 steps a day, paired with eating a little less than your body burns. If you walk much less than that now, add about 1,000 steps a week until you get there.
Walking helps, but it works best with changes to what you eat. Mayo Clinic says moving more and cutting calories together helps much more than exercise alone.
You can’t choose where your body loses fat. But walking burns calories, and when you pair it with eating a little less, you lose fat all over, including your belly.
The CDC recommends at least 150 minutes of moderate activity a week, like brisk walking. That’s about 30 minutes a day, 5 days a week. You can split it into shorter walks.
Yes. Walking is low-impact, so most people can do it every day. Start slowly, wear supportive shoes, and listen to your body.
Want a simple plan to start? Get my free Beginner Walking Guide, part of my 10 free mini guides for women 40+.
Walking has been part of my rebirth. As I keep losing weight and growing into the woman I’m becoming, I will always come back to the power of a simple walk.
If you’re a midlife woman at the start of your health goals, or deep in your reinvention, I invite you to take that first step.
Walk for your body.
Walk for your mind.
Walk for your midlife awakening.
Want someone cheering you on? Take the free Glow Assessment to find your starting point, or build your plan with me in the 6-Week Strategy Session.
With love and confidence,
Jax Stys
This post shares my personal experience and is not medical advice. Always talk to your doctor before starting a new exercise plan.
Question for the day. #lifequestions #midlifewoman #womenover40 #midlifereinvention #midlifeawakening
Bring in the good energy, sunshine, fresh air into your home and your life and your family. #midlifeawakening #womenover40 #midlifewomen #lifelessons #charmed
Cleveland Ohio Fall 2026 Bucket List Activities!
Fall is such a magical time in the land of Cleveland and surrounding areas.
Many of these places I`m going to try to visit before winter moves in.
Follow for more bucket list places in Cleveland Ohio and surrounding communities.
Love,
Jax
XOXO
#cleveland #cle #ohio #clevelandevents #fallvibes
Age 49, Down 200 lbs naturally.
90 more pounds to loose.
Dad 90 years old eats whatever he wants which is usually unhealthy foods.
Saturday grocery shopping at a local farmers market.
Come join me on a little adventure in grocery shopping here in Cleveland Ohio.
#farmersmarket
#wellnessjourney
#cleveland
#womenover40
#agingparents
Age 49, Down 200 lbs naturally.
90 more pounds to loose.
My early 6am Saturday morning routine including stretching, strength training, quick breakfast and walking.
Wake 5am
Hydrate
Wash Face
Brush Teeth
Check Emails
Dress
Stretch
Vibration Plate
Gym 6am
Weight Machines
Sauna
Breakfast-Cold Brew Black & Egg Bites
Home
News
Walk Outside
Then 8am ready for the day 👟♥️😘
Come follow and join the party for real life midlife motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#weightlossjourney
#transformyourlife
#midlifewomen
I have lost 200 lbs naturally.
I have obtained a new corporate position make $35k more per year in project management and this is what I`m implementing at my in person job for wellness, longevity and weight loss.
✅ stand-up desk
✅ elliptical under the desk
I am going to search for a stand-up desk on facebook marketplace to save money. I am going to get a life pro elliptical from Amazon.
Hope this helps anyone looking to improve their health while having a sedentary job.
I have another 90 lbs to lose and hopefully this will help some to get me there.
Follow me for real life midlife, women over 40 motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#wellnessjourney
#healthylifestyle
#midlifewomen
Please answer the poll, I need your help.
If you could create your dream life in midlife what would you focus on the most?
Age 49, Down 200 lbs naturally, paid down $45k in debt, new career in project management, life coach certified. This is by far my best, highest and most productive season of my life.
Midlife-My best season yet...
Come follow and join the party for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#weightlossjourney
#healthylifestyle
#midlifewomen
Age 49, Down 200 lbs naturally, paid down $45k in debt, new career in project management, life coach certified. This is by far my best, highest and most productive season of my life.
Midlife-My best season yet...
Come follow and join the party for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
Starting to plan a trip solo to Charleston SC in January or February.
Flying this time.
Now is my time and I`m going to make each moment count.
Follow me for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
I hope you have an amazing day today and I look forward to meeting you in my future community, retreats or here online in the comments.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
Midlife awakening and midlife reinvention I a real thing.
I did not have a midlife crisis…I had a midlife glow-up.
I have lost nearly 200 lbs mostly naturally.
I have paid off over $45K in debt as a single mom, single income household with a son away in college.
I have obtained a new corporate position make $35k more per year.
I have become a certified life coach by The Life Coach School.
All of these milestones the last 4 years have completely upgraded my confidence and mindset and growth as a woman over 40.
I feel like I have really come to my own and created my dream life. I am still working and creating my dream life everyday.
I have another 90 more pounds to loose. I want to work on certifications for my career and here online. Nutrition and Wellness Certifications I am working on with NASM. I want to become a Master Certified Life Coach.
I want to continue to help women over 40 all over the world to create the life of their dreams with support and a strong community. I want to create a monthly paid online community and app and in-person midlife glow-up retreats. I want to reach more women on my free podcast and free weekly newsletter.
I want to help you, my friend.
Follow me for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
I hope you have an amazing day today and I look forward to meeting you in my future community, retreats or here online in the comments.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
I lost 198 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 90 lbs to go to reach my goal weight.
Back at the gym after 3 months off.
Hope this helps someone move their body today.
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 198 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 90 lbs to go to reach my goal weight.
This is my meal plan for 9/14-9/18.
Hope this helps..
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
Your subconscious mind is always listening. Every thought you repeat becomes a belief. Every belief becomes your reality. If you keep focusing on what`s missing, the bank account, the age, the excuses, that`s exactly what you`ll keep creating more of.
These were my early morning thoughts this morning on my sunrise walk in the Metroparks here near Cleveland Ohio.
I hope you have an amazing day today.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Follow to get inspired to transform and reinvent into the woman of your dreams.
It is never too late!
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Floraster Probiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Fresh Blueberries
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Disstastis Recti
Walk 35 min. (Japanese Style)
12:30pm After Lucnh
Walk 20 min. (Japanese Style)
6pm After Dinner
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Floraster Probiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Fresh Blueberries
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Walk 35 min. (Japanese Style)
12:30pm After Lucnh
Walk 20 min. (Japanese Style)
6pm After Dinner
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on Zepbound for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Probiotic/Prebiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Asparagus
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Walk 35 min. (Japanese Style)
12:30pm
Walk 20 min. (Japanese Style)
6pm
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for Midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
High-protein breakfast bars that don’t taste like cardboard? Say less. 🍫✨
I’ve been perfecting these homemade protein bars for a long time and I’m finally sharing the recipe — 25g protein, 12g fiber, and 5g creatine per bar, made with clean ingredients like peanut butter, cashew butter, and no added sugar. Basically breakfast met dessert and they had a baby.
Perfect for busy mornings, post-workout fuel, or when you need a midlife-metabolism-friendly snack that actually keeps you full. No fancy equipment, no baking — just mix, press, chill, and go.
Follow me for more high protein recipes, gut health tips, and midlife wellness hacks (minus the boring stuff nobody asked for).
Comment “RECIPE” below and I’ll send you the full tecipe with all ingredient links! 💌
#womenover40 #CleanEatingRecipes #ProteinSnacks #MidlifeWellness #healthylifestyle
✨ Make Midlife Your Best Chapter!
Daily glow chat...
How I make midlife my best chapter yet.
Here are my tip for you:
Be more spontaneous 🎉
I am here to be a light in a season that can be looked at as stressful and lonely and depressing.
This should not be the case.
These tips are a field guide for the empty-nest, midlife, reinvention-ready woman.
🌸 Let`s glow in midlife together...
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
✨ Make Midlife Your Best Chapter!
Daily glow chat...
How I make midlife my best chapter yet.
Here are my tip for you:
Redesign your home 🏡
I am here to be a light in a season that can be looked at as stressful and lonely and depressing.
This should not be the case.
These tips are a field guide for the empty-nest, midlife, reinvention-ready woman.
🌸 Let`s glow in midlife together...
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
