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We explored how NEAT (Non-Exercise Activity Thermogenesis) helps you burn additional calories each day without drastically changing your daily routine in Element 17 of Your LifeBook.

Element 18 of Your LifeBook explores EAT (Exercise Activity Thermogenesis), and how it can enhance your healthy motion routine, so you sustain your healthy weight during Phase II of your health journey.

The EAT system is divided into three progressive levels that you can accomplish at your own pace—Walking and Fitness Program, Resistance Program and Boosting Your Workouts (High-Intensity Interval Training). Remember, it's important to talk to your healthcare provider before beginning any workout routine.

  • Level One—Walking and Fitness Program. Begin by walking 20 minutes a day, including five minutes to warm up and five minutes to cool down . Then, increase your walk by five minutes each week. Once you've reached 20,000 steps per week (in addition to the steps you're completing with NEAT) and have been walking five days every week for at least one month, you're ready to progress to Level Two.
  • Level Two—Resistance Program. Each Resistance Program session focuses on either your upper body or lower body, along with core muscles. Choose two days each week for your resistance workouts, leaving at least two days between sessions to allow your body time to recover. A 30-minute session should consist of a five-minute warm-up, five repetitions of four selected movements, five different exercises that work the same muscle groups and a five-minute cool-down stretch.
  • Level Three—Boosting Your Workouts. As your muscles strengthen and you become more fit, the easiest way to advance your workout is to increase the intensity, frequency and total amount of time. When you’re ready, you can also incorporate HIIT (High-Intensity Interval Training), which will increase your exertion.

When you’re ready to get more active, be sure to implement NEAT and/or EAT into your routine. Both are essential to maintaining optimal health and wellbeing. By using this combined approach consistently, you’ll experience the right amount of healthy motion to help you achieve your goals!

When you’re ready to implement the Habit of Healthy Motion, please reach out to me for additional tips and advice on how to safely implement exercise into your routine.

Check out Dr. A’s Element Stories here!

The unofficial close of summer is approaching – Labor Day holiday weekend. As many people across the nation prepare for festivities, it's important to keep your health and safety top‐of‐mind. Consider these healthy tips as you enjoy the upcoming holiday. 

Remain active. Long weekends are a great opportunity to work in exercise and other physical activities. Whether it's a walk or jog around the neighborhood or tackling chores at home, the more you can move, the more calories you can burn. Take advantage of the extra time to explore a nearby landmark, go on a walking tour of the city or visit that hiking trail you have always wanted to try. 

Stay hydrated. While it's commonly recommended to drink at least eight eight‐ounce glasses of water daily, it's especially important when participating in activities outdoors during the summer*. Heat, exhaustion and dehydration can occur quickly, so staying cool and drinking plenty of fluids can help keep your body from overheating. 

Don’t cheat. Labor Day weekend is often celebrated in a variety of ways. No matter how you celebrate, do not use the holiday as an excuse to stray from your healthy habits and OPTAVIA Plan . Remember, consistency is key, and cheat days (or weekends) are never ideal. 

How do you plan on having a healthy Labor Day weekend? Let’s connect. I would love to hear your plans and discuss ways to support you during the holiday.

*We recommend drinking 64 ounces of water each day. Consult with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

Yield: 2 servings

Per Serving: 1 Lean, 3 Green, 3 Condiments

Total Time: 40 minutes


1 tsp extra virgin olive oil

4 scallions, chopped

1 cup chopped red bell pepper

1 clove garlic, minced

3 large eggs

4 egg whites

3 tbsp kosher light sour cream

¼ tsp kosher salt

1/8 tsp ground black pepper

1/8 tsp ground nutmeg

1 cup frozen chopped spinach, thawed and squeezed dry

2/3 cup kosher reduced-fat, shredded cheddar cheese


  1. Preheat oven to 375°F.
  2. Heat olive oil over medium heat in a medium skillet.
  3. Add the scallion and bell pepper. Cook, stirring occasionally, until softened, about 7 to 10 minutes.
  4. Add the garlic and cook, stirring often, until fragrant, about 2 minutes.
  5. Remove from heat.
  6. Whisk together the whole eggs, egg whites, sour cream, salt, pepper and nutmeg in a large bowl.
  7. Stir in the spinach, cheddar cheese and bell pepper mixture.
  8. Pour into a 9-inch non-stick pie pan coated with non-stick cooking spray.
  9. Bake quiche in a 375°F oven until it has puffed in the center and is just set, about 20-25 minutes.
  10. Transfer the quiche to a wire rack and rest for 5 minutes before slicing.
  11. Portion: 1/2 quiche.


Nutrition Per Serving: 360 calories, 20g fat, 15g carbohydrate, 32g protein

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

Download the OPTAVIA App today!

No Excuses

Looking in the mirror, James finally confessed to himself that he was in the worst shape of his life. He wanted to become the healthiest version of himself, but fear convinced him that the journey would be too difficult. “I felt like I was dying and didn’t have the tools to work on improving my health.” James tried many different diets with little to no transformational success.

As result of excess weight, his battle with poor sleep and breathing difficulties prompted James to consider OPTAVIA as a new starting point. “I had to sleep sitting upright and I couldn’t breathe well. I would get out of breath simply going up a few stairs.” Since deciding to prioritize his health with OPTAVIA, James has rediscovered his joy in the little things. Before starting his OPTAVIA Plan, James’ daily step count was well under 1,000. Now he confidently achieves between 7,500 and 11,000 steps a day. "I’ve become so impressed with my ability to incorporate more motion into my days and the energy I have now fuels me to set higher goals. I’m also sleeping much better!”

Saying “yes” to OPTAVIA has transformed James’ life, providing him with the tools, nutritional knowledge and Community he needed to help achieve Lifelong Transformation, One Healthy Habit at a Time®. “Having access to a health program that has helped me create new healthy habits has forever changed my life. I believe next year will be even more transformational. I’m setting new goals and making no excuses.”

*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

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