Five Sneaky Ways to Get More Activity in Your Day

Last week’s post on five family-friendly, delicious and nutritious recipes was a hit with my busy professional readers.  I decided to follow it up with the fitness portion of the health and wellness equation, since energy balance is all about both calories in (from food) and calories out (from our bodies’ processes and activities each day).

Are you ready for today’s science lesson?  The amount of energy we use each day is called our Total Daily Energy Expenditure (TDEE).  It’s not just about the numbers on the calorie counters at the gym or on your personal tracking device (both of which are notoriously inaccurate, by the way).  Nope, the bulk of calories we “burn” in a day aren’t in our Zumba class, but rather the normal daily biological functions that keep us alive and moving.  Things like breathing, digesting our food and thinking.  Even sleeping!  The amount of energy it takes to keep our bodies functioning each day is called our basal metabolic rate (BMR) or resting metabolic rate (RMR).  The fact that it takes energy to break down our food for use in our bodies is captured in the thermic effect of eating (TEE).  And of course we know that we use energy when we hit the gym or do another kind of workout or class – that’s physical activity (PA).  But then we have all of the movement we undertake each day that’s not part of our formal exercise routine.  We get out of bed, we brush our teeth, we walk from Point A to Point B, and back to Point A because we forgot why we went to Point B in the first place (or wait, is that just me?).  Yup, all this movement adds up!  It’s the non-exercise activity thermogenesis (NEAT).  So TDEE = BMR + TEE + PA + NEAT.  Neat, right?  NEAT, indeed!

This post is all about ways to increase your NEAT and get more activity into your already busy day.  Read on!

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How-To: Scale Exercises (Progressions and Regressions)

Well hello, hello!  We’re truly in the 101 level of fitness – this is important, because any time you want to build a strong structure, you need to start with a solid foundation.  So as tempting as it may be to skip over the “boring” basics, getting a handle on these elements is going to set you up so well for your future fitness success.  I know personally that it can be really tempting to grab the latest and greatest workouts endorsed by your favourite fitness influencers or celebrities, but what if those programs don’t meet your current fitness level?  There’s a chance that the workouts are too easy for you OR too hard.  I want to introduce ways to modify the level of an exercise, either making it easier (this is regressing the exercise) or harder (this is progressing the exercise).  And guess what?  My tips do NOT mention decreasing or increasing the amount of weight OR the number of reps (you’ve got those approaches in the bag, I bet!).  Let’s bring on the basics of exercise scaling!  As always, you can check out my Instagram video series on this topic, or see my videos on Facebook.  Looking for more information or tailored advice specific to you?  Contact me via e-mail any time to arrange a complimentary chat!

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Work It Out: The “Insane” Inverse Pyramid (HIIT)

Heavy DumbbellsFINALLY – a workout post on the blog.  Here I’ve been fatteningfueling you up to tackle and recover from some intense workouts with all of my high-protein recipes, and I haven’t given you any workout ideas to do.  Well, it’s time for that to change.  And this workout is intense enough that maybe you’ll wish I had never shared it (ha ha – no, don’t be intimidated – yes, it IS effective AND challenging, but it is very scalable for all levels of fitness).

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