Payment Details for Dr Leonie Scholtz (Château de Najade)
How to book:
Email Leonie Scholz at chateaudenajade@gmail.com and cc Linda Kriel at adventures@lkfitness.co.za.
Please let us know if you’re booking as a single or sharing. If sharing, include your roommate’s full name, email address, and cell number.
To reserve your spot, make a €600 deposit via bank transfer. Leonie will send you a contract to sign.
The remaining balance is due 95 days before the tour begins.
Once payment is made, please email your proof of payment to chateaudenajade@gmail.com and cc adventures@lkfitness.co.za.
💡 Note: The tour price is quoted in euros (€), but this account is in British pounds (£). Use a currency converter to calculate the correct pound amount based on the current exchange rate. 👉 CURRENCY CONVERTER
Let’s talk about that magical number: 10,000 steps a day. Everywhere you look, there’s people posting about their 10,000 steps like it’s some sort of holy grail. But here’s the thing—do you really need to walk a marathon every day to stay healthy? Or is this just a clever marketing ploy dressed up as fitness advice? Spoiler alert: It’s more of the latter. Buckle up as we explore the science (or lack thereof) behind that infamous step goal—and why you might want to rethink what “healthy” really means.
Is 10,000 Steps Really Necessary?
The origin story of “10,000 steps” is almost as quirky as the number itself. It all started back in the 1960s when a Japanese company decided to market pedometers with a catchy slogan. The number stuck like glitter on a craft project. But here’s the truth: there’s no magical health hack buried in that specific number. It’s not etched in stone, or even in concrete. Your perfect daily step count varies more than your playlist preferences—depending on your age, fitness level, lifestyle, and whether you’re more of a couch potato or a gazelle.
Is That Number Based on Science?
While the number itself isn’t exactly a scientific breakthrough, studies do agree on one thing: moving more is generally better. Whether that’s 3,000 steps or 20,000, increasing activity can boost your heart health, lift your mood, help you squeeze into those jeans, and keep chronic illnesses at bay. Think of it more as “move more” rather than “hit exactly 10,000.” Because, frankly, nobody wants to be that person obsessively counting steps at the expense of actually enjoying life.
How Far is 10,000 Steps, Anyway?
In case you’re curious: 10,000 steps roughly equals about 8 kilometers. That’s like walking from your couch to the fridge and back a few times—okay, maybe more than a few. But keep in mind: stride length, walking speed, and personal quirks mean this isn’t a one-size-fits-all. The real goal? Stay active, don’t obsess over the exact number of steps. After all, life isn’t a math test; it’s more like a dance—sometimes you twirl, sometimes you stumble, but you keep moving.
How Many Steps Should You Really Be Doing?
Forget the rigid 10,000-step rule. Instead, aim for a balanced approach. The American Heart Association suggests at least 150 minutes of moderate activity per week—think brisk walks, dancing like no one’s watching, or chasing after your dog (or your kid, if you’re lucky). The key is consistency and variety. Mix it up! Do some jogging, cycling, swimming, or interpretive dance in your living room—whatever keeps your body happy and your spirits high.
What About the Super Active Folks?
If you’re already smashing daily workouts and feeling like a fitness superhero, congrats! But even then, don’t get caught in the “step count trap.” Focus on overall fitness—strength, flexibility, endurance—plus, don’t forget to rest. Remember, a well-rounded routine beats a single-minded obsession with step counts. You’re not a robot—you’re a fabulous, multi-dimensional human.
Is Hitting Your Daily Step Goal Even That Important?
Sure, setting a goal can motivate you—like a little friendly competition with yourself. But don’t beat yourself up if you miss it. The real goal? Feeling good, staying active, and not turning into a step-counting zombie. The quality of your movement (using weights during training, think squats, lunges, push-ups, stretching, dancing) matters just as much—if not more—than hitting an arbitrary number.
Conclusion:
The myth of the perfect 10,000 steps per day is just that—a myth. Instead of chasing a number, focus on creating a lifestyle that’s active, fun, and sustainable. Do what feels good, mix it up, and remember: your health isn’t measured in steps—it’s measured in smiles, energy, and the joy of moving your body in a way that makes you happy. So, go on—walk, dance, jump, or even do the moonwalk. Just keep moving, and forget the fancy numbers.
Hiking Makes You Happier & Healthier – Backed By Science
Ready to swap your couch for a trail?
Hiking isn’t just about enjoying nature, it’s like a magical potion for your mind and body! From boosting creativity and burning calories to healing and enhancing happiness, the benefits of hitting the trails are endless. So, grab your snacks and lace up those boots – let’s explore how trekking can transform your life and make you feel like a rockstar!
Hikers Are Creative
Looking for a natural way to boost your brainpower? You might want to lace up your hiking boots!
Studies have shown that hiking outdoors can enhance your attention span and creative problem-solving skills by as much as 50%. This boost isn’t just about being in nature, it’s also about unplugging from technology.
David Strayer, a co-author of the study, emphasises that interacting with nature offers real benefits for creativity. And guess what? Researchers from Stanford University found that walking, especially on a beautiful trail, stimulates your creativity far more than just sitting in one place. So, get out there and let the ideas flow!
Hikers Are Crushing Calories While Protecting Their Joints
Did you know that hitting the trails not only works out your mind but also provides an incredible workout for your body?
Just one hour of hiking can burn over 500 calories, depending on the incline and the weight of your pack! The best part? Hiking is a fantastic workout that’s easy on your joints! Hiking trails are generally softer on your joints compared to hard surfaces like asphalt. This means you might feel less stiff and creaky after a hike than after a jog on the sidewalk.
And if you venture uphill, you’ll be happy to know that weight loss results can be even more impressive. Not only are you burning calories, but the altitude can also assist in weight loss.
So, get out there and enjoy the hike while reaping all these health benefits!
Curious about the benefits of RUCKING (hiking with a heavy backpack)? CLICK HERE.
Hiking Heals
Did you know that the benefits of hiking go beyond just getting in shape? Regular hiking can lower your blood pressure and cholesterol levels, reducing your risk of heart disease, diabetes, and strokes. Plus, don’t worry if you’re not panting on the way back down, both uphill and downhill hiking offer benefits, but descending is actually twice as effective at removing blood sugars and improving glucose tolerance.
Some research indicates that hiking can even aid in the recovery of cancer patients. A study published in the International Journal of Sports Medicine examined the oxidative stress levels-linked to cancer onset and progression-of women with breast cancer and men with prostate cancer before and after hiking. The findings revealed that long distance hiking trips may enhance the anti-oxidative capacity in the blood, helping to combat disease in these patients.
Additionally, another study found that breast cancer survivors who exercised regularly-many through hiking-felt that their physical activity played a vital role in their recovery from cancer treatment. So, if you’re looking for a way to support your health and well-being, hitting the trails might just be the remedy you need!
Hikers Are Happier
Are you looking for a natural boost to your mood? Research indicates that hiking can be a powerful therapy for those dealing with severe depression, helping individuals feel less hopeless, depressed, and even suicidal. It can also inspire a more active lifestyle for those who are struggling.
But even if you don’t suffer from depression, the mental benefits of hiking are significant. Being in nature, away from the hustle and bustle of daily life and technology, allows people to connect with themselves and the natural world. This connection fosters a sense of peace and well-being that can enhance your overall happiness.
So, why not hit the trails and experience this joy for yourself?
HAVE YOU BOOKED FOR ONE OF OUR HIKING ADVENTURES IN 2025?
Why not join us on our hikes this year? With stunning landscapes and unforgettable experiences, these hikes are the perfect way to immerse yourself in nature. With epic landscapes and memories that will have you grinning from ear to ear, our hikes are the ultimate way to boost your mood, and torch some calories.
But hurry – these hikes are hotter than a fresh cup of coffee on a winter morning, and spots are vanishing fast!
There are days when you just don’t have enough time to exercise. That doesn’t mean you shouldn’t exercise at all. Do this “Fit in a Flash” Program. Watch the video below, exercise along with it, and repeat it if you have time.
Beginner: do it once.
Intermediate: 2 – 3 times (if you have 15 minutes to train).
Advanced: 4 – 6 times (if you have 25 to 30 minutes).
How it Works:
5 Exercises.
Do each exercise for 50 seconds.
Rest for 10 seconds between each exercise.
Repeat all 5 exercises if you have time (and energy).
Foam Rolling: Unlocking the Benefits for Your Muscles
Let’s talk muscle recovery. Foam rolling, also known as “self-myofascial release”, has gained popularity among athletes, gym-goers, and even casual exercisers. This simple and accessible tool provides a variety of benefits for muscle recovery and overall mobility. Let’s explore how foam rolling can positively impact your muscles and whether it contributes to weight loss. And at the end, we’ll teach you how to foam roll effectively.
1. Improved Muscle Flexibility
One of the main benefits of foam rolling is its ability to enhance muscle flexibility. By applying pressure to the fascia—the connective tissue surrounding muscles—you can release tightness, allowing muscles to move more freely. This is especially beneficial before workouts, as increased flexibility can improve your range of motion and help prevent injury.
2. Enhanced Blood Circulation
Foam rolling stimulates blood flow to the muscles, which is crucial for delivering oxygen and nutrients that aid in recovery. Improved circulation helps reduce muscle stiffness and promotes faster recovery after strenuous exercise. The pressure created by foam rolling temporarily compresses the blood vessels, and once released, fresh blood rushes into the area, flushing out waste products.
3. Reduction of Muscle Soreness
Delayed onset muscle soreness (DOMS) is a common issue after intense workouts. Foam rolling can help alleviate this soreness by breaking up adhesions and releasing tension in the muscles. Research suggests that foam rolling post-exercise significantly reduces muscle tenderness and speeds up recovery by minimising the buildup of lactic acid and other metabolic waste.
4. Injury Prevention and Muscle Recovery
Regular foam rolling can be a key part of injury prevention. By keeping the fascia and muscles loose, foam rolling can reduce the risk of strains and muscle tears. In addition, it helps you stay on top of muscle imbalances, which could lead to overuse injuries. Incorporating it into your routine can support quicker recovery times, keeping you in top form for your next workout.
5. Release of Trigger Points
Trigger points, or “knots” in the muscles, are areas of tightness that can cause discomfort and limit movement. Foam rolling applies targeted pressure on these points, releasing tension and restoring normal muscle function. This benefit is particularly helpful for areas like the back, hamstrings, and calves, where tightness can frequently occur.
Foam Rolling and Weight Loss: Myth or Fact?
While foam rolling offers significant benefits for muscle health and recovery, it is not a direct method for weight loss. There is no scientific evidence to suggest that foam rolling burns enough calories or directly contributes to fat loss. However, foam rolling can support an active lifestyle by preventing injury, improving recovery, and enhancing performance during workouts. This may indirectly support weight loss efforts by allowing you to stay more consistent with your exercise routine and push harder during training sessions.
How to Foam Roll: Step-by-Step Guide
To get started with foam rolling, you’ll need a foam roller—a cylindrical tube made from foam, available in different densities (softer rollers for beginners, firmer ones for deeper pressure). Begin by targeting one muscle group at a time.
Place the foam roller on the floor and position the area you want to roll on top of it (e.g., calves, quads, or back). Slowly roll your body back and forth across the roller, using your hands or feet for support. When you hit a tender spot or knot, pause for 20-30 seconds, letting the pressure release tension. Make sure to roll each muscle group for 1-2 minutes, staying mindful of your posture and form.
Foam rolling can be slightly uncomfortable, but it should not cause sharp pain. Regular practice will help improve mobility and relieve muscle tightness.
Conclusion
Foam rolling is a versatile and effective tool for maintaining muscle health, reducing soreness, and improving flexibility. It plays a vital role in muscle recovery and injury prevention, making it an essential part of any fitness routine. While it doesn’t directly lead to weight loss, it supports your ability to train efficiently and stay injury-free, contributing to long-term fitness success.
