Make your time pay off by ​boosting your

Activities

N.E.A.T.

To lose weight or lean out we must either reduce our caloric intake or we can burn extra calories. But there is only so much time in a day that the average working adult can ​realistically dedicate to working out. One solution to this dilemma may be to increase your N.E.A.T. minutes. N.E.A.T. stands for "Non-Exercise Activity Thermogenesis", which ​basically means we can burn calories not just by exercising but by being more intentional with our day to day movements. Adding more movement into the non-exercise hours of ​your day can help you burn off a significant amount of calories especially if you are intentional about doing so. Here are a few ideas from Harvard Medical School that can help ​get you started:


  • Take the stairs instead of the elevator or escalator
  • Park at the far end of the parking lot so you have farther to walk to your destination
  • Use the restroom at the far end of the office rather than the nearest one
  • Take regular breaks from your desk at work to stretch and walk around
  • During calls lift light weights or pace around
  • Walk more briskly than your usual pace
  • Instead of sit-down meeting with a co-worker or a friend, have your meeting while walking
  • Pick a printer for your documents that isn't near your desk
  • Consider getting a standing desk


In addition to burning more calories, a less sedentary lifestyle has benefits on our moods, our anxiety levels and our mental health. So we can feel better about ourselves and even ​be more pleasant to be around! You're coworkers and loved ones will thank you!


Here are some basic facts

on weight loss related to calories


  • On average a female in her 30's will need ​about 1800-2000 calories to maintain her ​current weight (obviously height is an ​important factor that should also be taken ​into consideration)


  • To drop 1 pound, we need to burn off 3500 ​more calories than what we consume.


  • 500 calorie deficit for 7 days

= 3500cal deficit = 1 pound lost!!!


Dog Paw Prints Illustration
Dog Paw Prints Illustration
Dog Paw Prints Illustration

Maybe you could even walk your dog a little ​longer or at a faster pace! Your fur babies will ​be glad to help you burn those extra calories!


Don't have a dog? Volunteers are always ​appreciated at your local animal shelters.

Get your steps in!

cleaning tool

Training with Coach Sara ​MARCH 2023

N.e.a.t.

cleaning examples


  • 130lbs person can burn 56cal by sweeping ​or mopping for 15min


  • 155lbs person can burn 41cal by vaccuming ​for 10min


  • 120lbs person can burn137-166cal by ​moving furniture or organizing a room for ​30min

Please note, this content should never be used as a substitute for direct medical advice from your doctor ​or other qualified clinician.