Every September in my Walk W.O.R.T.H.Y. Mentorship program, we do STEP IT UP challenge… The goal? To elevate our daily steps and embrace more **NEAT** activities (👇🏼more on this below👇🏼) throughout the month to get more active, maximize our health, and create the habits we need to thrive!

As a high-performance healthy life coach, I talk a lot with my coaching clients about a powerful yet often overlooked aspect of our daily lives that can play a game-changing role in our health and weight loss journey: **NEAT**.

And no, I’m not talking about tidiness.

I’m talking about Non-Exercise Activity Thermogenesis.

Quite a mouthful, right? But in essence, NEAT refers to the energy we expend for everything we do when we’re not sleeping, eating, or engaging in structured exercise.

From tapping your foot to your favorite song to pacing while on a phone call, it all counts!

Why Should You Care About NEAT?

Here are EIGHT PRACTICAL tips to incorporate more NEAT into your day for effortless weight loss and more:

#1 Stand More

Consider investing in a standing desk or create DIY standing stations at home. The simple act of standing burns more calories than sitting.

#2 Fidget On Purpose

Tapping your foot, shaking your leg, or even playing with a stress ball can increase your NEAT. Yes, it’s time to embrace those restless habits!

#3 Take Mini Movement Breaks

Set a timer to remind you to stand up every hour. Stretch, walk around the house or office, or even do a quick dance to your favorite song. Aim to move every 10 minutes on the hour.

#4 Opt for Manual Tasks

Instead of using the leaf blower, grab a rake. Wash your car by hand instead of driving through the car wash. These manual tasks can significantly boost your daily energy expenditure.

#5 Walk and Talk

Have a meeting or a catch-up phone call? Walk while you talk. Not only will you increase NEAT, but the movement might even spark creativity. I actually have a cute pink walking pad at my desk. Also, I hardly ever talk on the phone without walking.  

#6 TV Time = Movement Time

Are you a binge-watcher? (not that I am recommending that) Try marching in place, doing light stretches, or even standing for an episode or two. Do sit-ups on commercials, make a goal to do a certain amount of squats per episode .

#7 Make Chores Fun

Turn household tasks into mini workouts. Challenge yourself to see how fast you can vacuum the living room or set a timer and see how much you can get done in 10 minutes.

#8 Play More

Play active games with kids or pets. Frisbee, tag, or even hide and seek can increase your NEAT while having fun. Turn the music up loud and dance! 

Ok sis, Step it Up September!

Every movement counts. 

The beauty of NEAT is that it doesn’t require a significant lifestyle overhaul. Small, consistent changes can lead to meaningful results. So next time you think about weight loss or boosting your health, remember that it’s not just about the gym or the jogging track; it’s about every step, stretch, and shake you incorporate into your day!

Here is your reminder: Walk WORTHY.

And if you are looking for accountability, community, and everything you need to support you in your transformation— come STEP IT UP with us in Walk W.O.R.T.H.Y.!

Amy