What I learned walking 5000 steps before breakfast for one year

In my workshops, I talk about four quadrants of self-care, including health and well-being, but a year ago, I had to take my own advice. So, on March 11, 2024, I walked 5,000 steps before breakfast for the first time. Now, 365 days later, I haven’t missed a single morning. If you’d told me this a year ago, I would have laughed.?

This one year streak comes from someone who never exercised. I lived by two quotes: one from Zsa Zsa Gabor— "I never exercise. If God had wanted me to bend over, he would have put diamonds on the floor." and another, “If you ever see me running, please kill whatever is chasing me.” I once attended a beginner's aerobics class, found it too difficult, and left halfway through. My dear late father, a gifted sportsman, encouraged us to try many sports, but none ever stuck. I never found an activity I loved, and fitness was never a priority. I briefly joined a netball team in my early 20s called the “Durrie Queens,” where we smoked cigarettes at halftime instead of eating oranges. You get the picture.

Fast forward to May 2021, when I suffered a severely broken foot—a shattered heel (calcaneus), and a broken navicular bone.?I underwent two surgeries, spent time in a wheelchair, and had to relearn how to walk. (Free safety tip: don’t text while walking down stairs!) The severity of my injury placed me on the trauma registry, with my surgeon comparing it to a high-impact car crash or a fall from a ladder. During recovery, I gained 10kg, the result of limited movement and poor eating habits. Enter Wayne Hopkins —a life-changing, extraordinary health coach. I was referred to Wayne and began a program focused on movement, health outcomes, and weight loss. One key element was walking 5,000 steps before breakfast.

Research supports this practice: a study in the Journal of Clinical Endocrinology & Metabolism found that people who exercised in a fasted state burned up to 20% more fat than those who exercised after eating. This is due to lower insulin levels in the morning, which promote fat oxidation. Additionally, JAMA Network Open revealed that walking before breakfast improves mental well-being, with an extra 1,000 daily steps linked to a 9% reduction in depression risk. This routine not only enhances physical health but also boosts mood and energy throughout the day.

Understanding that success leaves clues, I embraced the challenge, committing to daily pre-breakfast walks a week before the program officially began. My iWatch, previously collecting dust in a drawer, found its way onto my wrist. My morning steps became non-negotiable and, let’s face it, a bit of an obsession

Immediate challenges emerged: What about early flights? Keynote presentations and workshops? And how would I manage in the rain without ending up with fluffy hair? (The weekly blow wave is a serious time-saving hack!) I set about finding solutions. I joined a gym purely to use the treadmill, where I finished my first-ever series, The Bear, sobbing through the final episodes while walking. I discovered hotel gyms and often found myself the only person there at 3:30 a.m., getting my steps in before flights. I dragged my poor husband out of bed for early morning walks to feel safe (a line I wish I didn’t have to write). I arrived early at airports, pacing in circles and half-expecting security to question my strange behaviour. International airports became my circuit between flights.

I walked in the rain, snow, and heat, through bustling cities, quiet country towns, and around my neighbourhood. On my bucket-list holiday to London and Italy, I walked 5,000 steps before breakfast past Big Ben, the Colosseum, the Trevi Fountain, and through the streets of Sorrento, Tuscany, Florence, and Venice. I drove my family mad, hauling someone out of bed each morning to join me, knowing we’d already be on our feet all day. My record? 30,000 steps in one day—in Rome.

Work trips became an opportunity to explore. I embraced breathtaking views, spectacular sunrises, and unique landscapes. I walked through snow in Queenstown, along the Strand in Townsville, beside the Adelaide River, along Manly Beach, up the steps of the Sydney Opera House, and through the country streets of Charlton. My walks also became cherished moments of connection—early morning weekend strolls with my family, fur baby, and friends. Catch-ups transformed into "5,000 steps, then coffee or breakfast." Yet, many walks were taken in solitude. Sometimes I listened to podcasts, audiobooks, or favourite playlists. Other times, I embraced silence, letting thoughts, ideas, and inspiration surface. During difficult moments these walks became a space for tears to flow freely.

So, what have I learned from walking over 1,825,000 steps before breakfast I never intended to take?

1.? Accountability matters

As John Wooden said, “A good coach can change a game; a great coach can change a life.” Being part of a structured program, with a coach who sent daily voice messages of encouragement, was an absolute game-changer.

2.? Non-negotiables create consistency

Once I committed to walking every day, it became as essential as brushing my teeth. Nothing—absolutely nothing—gets in the way now.

3.? Pre-planning is key

Each night, I lay out my walking gear and decide when and where I'll walk. This eliminates decision fatigue and ensures success. BJ Fogg, in Tiny Habits, emphasises the importance of starting with small, manageable behaviours to create lasting habits. He suggests that by making activities like walking easy to incorporate into daily routines, individuals are more likely to maintain them consistently.

I often hear, “I could never do that.” And for some, physical limitations, caregiving responsibilities, or other challenges make it genuinely difficult and at times impossible. But I also know what it's like to make excuses—I made them too. I had to confront my own limiting beliefs: “I’m too busy, too stressed, traveling for work, or too injured to walk.” Once I stopped making excuses, a whole new world opened up.

The 20kg I've lost is simply a bonus, as is maintaining it since September 2024. What truly matters are the health outcomes—a lower resting heart rate, increased energy, improved BMI, and better overall fitness. Most importantly, the chronic pain in my foot is gone. I no longer come home, cry in pain, and elevate my foot; I simply continue with my evening. What began as one day became a discipline, then a non-negotiable. Each morning, I roll out of bed, follow my plan, and get it done.

So, what’s next?

Another 365 days of 5,000 steps before breakfast. Every day. For life.

And as for running a marathon? If you ever see me running in one… please kill whatever is chasing me.

Until next time,

Yours in service,

Monique (she/her)

Monique Richardson, is the author of ‘They Serve Like We Lead ', 'Managing Difficult Customer Behaviour' and 'World Class Service'. A service leadership and customer service expert, Monique is a highly sought after global speaker and trainer who is obsessed with transforming customer service cultures through a service leadership driven approach.?Monique can be contacted for enquiries or bookings on 61402113912 or [email protected] or via her website www.moniquerichardson.com.au