Click here to view online with images.

Element 17 explains the importance of increasing your activity level and developing NEW ways to do this by relying on mini-movements.

The best part about mini-movements is that they can be integrated into your everyday tasks. By being intentional within the Habit of Healthy Motion, you can burn extra calories without an intense workout or making significant changes to your lifestyle.

Here are the six categories, matched with the corresponding microHabit, and a tip to help you understand ways you can increase your daily healthy motion:

  • Stance. Practice NEAT (Non-Exercise Activity Thermogenesis) while you're sitting. For example, while sitting in an upright chair that supports your posture, flex your stomach muscles, and take deep breaths. microHabit: Focus on the core position an extra 10 minutes per day.
  • Standing. Get out of your chair as much as possible. Instead of sitting for hours, try to stand up when you talk on the phone or try a standing desk when you are working on your laptop. microHabit: Add 10 additional minutes of standing per day.
  • Strolling (Walking). Take standing a step further and walk whenever possible. Park your car farther away from the store to add some extra steps to your daily count. microHabit: Add 100 additional steps per week.
  • Stairs. Climbing one flight of stairs is equivalent to walking 100 steps, so instead of taking the elevator, use the stairs to add even more healthy motion! microHabit: Add one additional flight of stairs per week.
  • Samba (Dance). Turn on the music and start moving! Music boosts both physical and mental performance. Tapping your foot, nodding to the beat, or even singing will elevate your heartbeat. You can also try a Zumba class if you want an extra challenge. microHabit: Listen to 10 additional minutes of music per day; work up to an hour or more of dance per week.
  • Switch. To switch means to do things by hand instead of using a machine. For example, instead of loading all the dishes in the dishwasher after dinner, take time to wash them by hand. microHabit: Add one or two substituted manual tasks per day.

These six categories cover the full range of muscle energy expenditure in your everyday life. By making these small daily choices, you can reach your physical goals and set the stage for exercising at your own pace!

Remember, habits are built over time and do not happen overnight. Try using one of these tips - each day of the week - and working your way up will still have an impact.

Reach out to me with any questions or for more ideas about how to become poised, positioned and ready for motion on your journey to optimal health and wellbeing.

Check out Dr. A’s Element Stories here!

Back to school time is approaching for many children and families across the country. While it’s an adjustment to transition from the summer months back to the schedule of the school year, it’s important to get everyone back into a structured routine!

Simple plans for keeping your kids healthy and happy during the school year are key to a smooth transition back to learning and back to the routine that school requires.

Consider these tips as you re-establish healthy back-to-school habits for the new school year:

  • Get enough sleep. Many kids shift their sleeping patterns in the summertime to staying up at night and waking up later in the morning. In the days leading up to the first day of school, get in the habit of establishing an earlier bedtime, so your child gets back into the habit of going to bed earlier. Most important, be sure to put away all electronics at least an hour before bedtime and encourage your child to relax with a good book instead.
  • Ensure a healthy start. A healthy breakfast is the most important meal of the day, and for children, it may help increase concentration and focus at the start of the school day. Followed by a healthy lunch filled with lean protein (like turkey roll-ups) and vegetables (like cucumber and celery sticks).
  • Prep in advance. Make your mornings easier by preparing the night before. Before bedtime, help your child select their school clothes and pack what you can for lunch. Get a jump-start on breakfast by deciding what to make the night before and prepping any ingredients in advance.

Encouraging these healthy habits at home or in the classroom will teach your children to make healthier choices as they grow and mature.

Serves 4

Per Serving: 1 Lean, 3 Green, 2 Condiments

Total Time: 30 minutes


Flank Steak

1¾ lbs. flank steak

1/8 tsp salt

1/8 tsp black pepper

Cooking spray

Chimichurri Sauce

¼ cup chopped fresh parsley

2 tbsp chopped fresh cilantro

4 scallions, minced
 1 garlic clove, grated

1 tsp finely chopped fresh oregano

2 tbsp water or chicken stock

2 tbsp red wine vinegar

1/8 tsp salt

Cauliflower “Potato” Salad

4 cups bite-sized cauliflower florets

3 tbsp Greek yogurt

3 tbsp water from cauliflower steaming

1½ tsp stone ground mustard

1 tsp red wine vinegar

1 cup celery, chopped

1 tbsp fresh chives


  1. Heat a lightly greased grill or grill pan over medium-high heat.
  2. Sprinkle the steak with salt and pepper. Place on hot grill and cook until a meat thermometer registers 140°F for medium, about 9 to 10 minutes per side. Transfer to a cutting board, cover and let rest for 10 minutes.
  3. In a bowl, combine the parsley, cilantro, scallions, garlic, oregano, chicken stock, red wine vinegar and salt until well combined. Set aside until ready to serve.
  4. Place the cauliflower florets in a steamer basket. Place the basket over a pot of boiling water and steam the cauliflower florets for 10 minutes or until tender. Transfer to a bowl and cool to room temperature. Save 3 tablespoons of cauliflower cooking water.
  5. In a small bowl, combine the Greek yogurt, cauliflower water, mustard and red wine vinegar. Stir in the chives.
  6. Combine the cauliflower with the celery. Toss with the yogurt dressing until everything is well coated.
  7. To serve, slice flank steak thinly across the grain. Divide evenly among four plates and drizzle with 3 tablespoons chimichurri sauce. Serve with a 1¼ cups of cauliflower “potato’ salad.

Tip: It’s easy to grate garlic on a citrus zester. It eliminates the chances of biting into a big piece of garlic in your sauce.

Tip: The chimichurri sauce tastes better the longer it sits!


Nutrition Per Serving: 330 calories, 11g fat, 10g carbohydrate, 45g protein

Discover other plan-approved Lean & Green recipes in the OPTAVIA App. 

Download the OPTAVIA App today!

“Being healthy is hard, being unhealthy is hard. It’s up to you to choose your hard.”

Amidst teaching in the era of COVID-19, and as the mother to a toddler and an infant, the last person Kayleen prioritized was herself. She remembers the consistent aches and pain she felt in her knees as a then 30-year-old. “I was labored while simply walking and I was depressed and anxious., I didn’t think I was worth the investment. My independent OPTAVIA Coach felt otherwise and NEVER gave up on me. She consistently checked on me and reminded me that my health and well-being mattered.”

Kayleen’s journey with unhealthy eating habits began when she was just 12 years old. She experienced a traumatic event and developed a coping relationship with unhealthy food. “Food for comfort, food for rewards or food just because I was bored. The constant devouring of food also resulted in the constant reel of negative self-talk while packing on the pounds.”

In December of 2021, Kayleen had reached an all-time low. Her lifeline reached her in the form of an independent OPTAVIA Coach she found through social media. The initial interaction Kayleen had with the Coach, left her intrigued. She thought, “What do I have to lose?” and said yes to OPTAVIA and yes to her health.

“Little did I know that from that day forward I had a lot more to lose. I lost my walls, my negative thoughts, my plus size clothes, my selfishness, my loneliness and my inability to keep up with everyday tasks and my two young children.” After joining the OPTAVIA Community, Kayleen gained confidence, comfort in her own skin, more energy, smaller clothes, non-scale victories, sustainable healthy habits and a Community she feels deeply connected to. 

Having always thought of her purpose in life as service to others, Kayleen decided to share the amazing gift of OPTAVIA with as many people as she could. “I felt confident in doing so, since I knew I had a supportive team behind me. I was ecstatic to live out loud and exclaim to others there is a simple plan that could fit into their schedule and lifestyle paired with accountability.” 

At times Kayleen hardly recognizes the girl in the photos from a few years ago. “I love her and I thank her for choosing a different hard, the hard that pushed her toward improved health.”

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

Visit me on FacebookVisit me on TwitterVisit me on LinkedInVisit me on InstagramVisit me on Pinterest
Share this with someone:

© 2024 OPTAVIA, LLC. All Rights Reserved