NEAT – Non Exercise Activity Thermogenesis – What is that?

When it comes to burning calories, most people automatically think “exercise”. However, there are additional ways to burn calories throughout the day by utilizing NEAT, or Non-Exercise Activity Thermogenesis. NEAT can be the missing piece of the puzzle for those who have a hard time losing weight, despite having a healthy diet. It’s also important for people who want to maintain their healthy weight.

In Chapter 15 of Dr. A’s Habits of Health®, Dr. Wayne Scott Andersen offers some NEAT pointers for reaching or maintaining your healthy weight. By making small healthy choices and implementing exercise at your own pace, here are some ways you can make the most of NEAT in your daily routine:

  • Stand when you can. Get out of your chair as much as possible. Instead of sitting at work, stand while you’re at your desk. If you need to share a message with a colleague, get up to talk to them instead of sending an email.
  • Actively relax. Instead of sitting on the couch, try active relaxing activities such as yoga or taking a casual walk. If you do choose to sit and relax, take note of your posture and focus on your core position. Try to get up and take a few steps every 20 – 30 minutes.
  • Use the stairs. Climbing one flight of stairs is equivalent to walking 100 steps. Instead of taking the elevator at work, use the steps to burn some extra calories.
  • Have fun cleaning. Chores don’t have to be boring. Turn on the music and get moving while you clean! Or try simple exercises such as bicep curls while taking out the trash or lunges as you vacuum to enhance your motion and burn more calories.
  • Create a wellness challenge with colleagues. Form a walking team or have a push-up competition with your colleagues. Make it a friendly competition by setting a goal, such as target number of steps or push-ups each week.
  • Go manual. Do things by hand instead of using a machine. Instead of loading the dishes in the dishwasher, take the time to wash them by hand. Instead of going to the car wash, do it yourself on a warm spring day.

Ask me, your OPTAVIA Coach, about other ways to get moving on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

DISCIPLINE – The Friend That Never Lets You Down!

There are many factors that can contribute to our achievement of goals and 

overall happiness, but only one that creates long-term success: discipline. Whether you’re looking to improve your diet, fitness, or even your relationships, discipline is essential for living a healthy lifestyle.

Discipline becomes extremely powerful when combined with goal-setting and planning. It allows you to stay in control of yourself and your reactions to any situation.  If you want to take control of your habits and your choices, here are some tips for building self-discipline:

  • Set clear goals. It’s important to have a clear idea of what you hope to accomplish. If you don’t have a clear idea of your destination, it’s much easier to become side-tracked. A clear plan outlines the goals and the steps you must take to reach your goals. Identify exactly what it is you’d like to accomplish and how you’ll stay on track.
  • Set an alarm to eat regularly. When you’re hungry, your brain is not operating at its fullest potential, causing a lack of concentration. On the Optimal Weight 5 & 1 Plan®, it’s important to eat every two – three hours. Keep a Fueling in your bag or car to have a quick, healthy solution if you start to get hungry. Allow your brain to focus on your priorities instead of a growling stomach.
  • Remove distractions. Removing all distractions is a crucial step when you’re working on strengthening your self-discipline. If you’re trying to lose weight and live a healthier lifestyle, start by tossing all of the junk food from your pantry and refrigerator. As the old saying goes, “out of sight, out of mind”.
  • Reward yourself. Self-discipline can be hard, so it’s important to reward your efforts. While implementing new habits, treat yourself when you hit a goal or milestone. This will motivate you to continue working toward your goals.
  • Forgive yourself. As humans, we make mistakes. It’s how you handle these mistakes that will determine your success going forward. If you have a setback, acknowledge it and move on. Forgive yourself and get right back into your routine. The longer you’re off your game, the harder it is to move forward in a positive direction.

There’s no way to perfect discipline—it is actually a learned behavior that requires constant repetition and practice in our everyday lives. Think of it as a muscle that needs to be trained daily.

Improving your self-discipline will equip you to deal with conflicts, establish Healthy Habits, and improve your control.

Want A Healthier Relationship with Your Own Thoughts?

Although many of us associate fitness with healthy eating and healthy motion, the way we think and feel can have a major influence on our health.  Positive thinking includes encouraging self-talk and optimism. There are many benefits of having an optimistic mindset, including effective stress management, increased focus, and more confidence. Here are some tips for building a healthy relationship with your thoughts:

  • Positive affirmations. Positive affirmations can relax you and control stress. Instead of saying, “I can’t do this”, try “I can handle this by taking one step at a time.” This can help break down a seemingly overwhelming task into manageable steps.
  • Focus on the present. Some sources of negativity can stem from a memory, recent event, or the uncertain future. Try focusing on the current moment instead. You will likely realize that the situation is not as bad as you’ve imagined it.
  • Redirect your thoughts. Create happy thoughts, envision your happy place, or give yourself positive feedback to help keep negative thoughts in check. This can help redirect your thoughts when you start to feel stressed or anxious.
  • Believe you will succeed. It can be helpful to visualize yourself reaching your goal or completing your project successfully. Picturing exactly what you’d like to accomplish can help you feel more positive and can encourage you to reach your goal.
  • Give yourself credit. Instead of focusing on what could go wrong, acknowledge what’s going right. Give yourself credit for your progress and allow yourself to feel confident about your accomplishments.

While we may not be able to change certain factors about lives, such as where we live, our jobs, or families, we can utilize these techniques to challenge negative thoughts and approach our frustrations with positivity.

Ask me, your OPTAVIA Coach, about other ways to build a happy relationship with your thoughts on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

PLAY ABOVE THE LINE….

TAKE RESPONSIBILITY

PLAY ABOVE THE LINE!

There is a fine line between ordinary and extraordinary, but what’s great is that YOU define your destiny by having control of your life and choosing what happens.

It all starts with being responsible for YOUR choices and actions; taking the necessary steps to become the most genuine, humble and compassionate version of YOU.

Reacting in stressful situations can be difficult, so follow these tips when striving to live your life above the line:

  • It’s not about who wins. Make the choice to be kind, and adapt this philosophy into your daily routine, if possible. Petty arguments can happen frequently, but you can avoid wasting precious time and energy by preventing an argument before it begins.
  • Step away from conflict. When faced with a hostile situation, often the best, but hardest thing to do is walk away. Remember: walking away doesn’t mean you’re a weak person. It means that the situation doesn’t warrant your attention and energy.
  • Be nice for the sake of being nice. Complement or do good things for others without expecting anything in return. We often fight for attention, praise, compliments, and favors, but the most compassionate and genuine people are those that do good deeds, and don’t expect a thing in return.
  • Your reactions speak volumes. Don’t sweat the small stuff – let it roll right off your shoulders! Everyone has flaws, but nobody likes when they are exposed. It’s important to accept that criticism is part of everyday life. It’s up to you to not take it personal.

OPTAVIA leaders intentionally shift above the line by taking ownership, and accountability on their journey to lifelong transformation, one healthy habit at a time™.

Ask me, your OPTAVIA Coach, how living above the line is an important part of Optimal Health, wellbeing and success.

Join this week’s Habits of Health Webinar, Living Above the Line, on Wednesday, October 10th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Certified OPTAVIA Coach, Lisa Castro.
HOW TO CONNECT:
Please click the link below to join the webinar:
https://zoom.us/j/113312513Or iPhone one-tap (US Toll):
+1(646)558.8656Or Dial (US Toll):
+1(646)558.8656And Enter the Pin: 113312513#