In Element 17 of Your LifeBook, we explored how NEAT (Non-Exercise Activity Thermogenesis) helps you burn additional calories each day without making drastic changes to your daily routine.

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 weight loss 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. 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 a week for these workouts, but remember to rest at least two days in between sessions to allow your body time to recover. A 30-minute session should consist of a five-minute warm-up, five repetitions of five 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. Co-founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen, provides some examples of how to do this on page 369 of Your LifeBook. You can also incorporate HIIT (High-Intensity Interval Training), which will increase your exertion.

When you’re ready to be 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 program consistently, you’ll experience the right amount of healthy motion to help you keep your weight off!

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

If you like watching fall sporting events, it’s about to be that time of the year again!

Getting together with friends and family on fall weekends to root for your alma mater or watch your favorite college or NFL team is commonly an exciting part of this time of year for sports fans.

Most of the fall outings mean party food that doesn’t usually fall within plan. While the thought of staying on plan during these activities may be intimidating, it doesn’t have to be!

Try these tips to help stay on track during the fall sporting season:

• Eat beforehand. A simple way to deter yourself from overeating at football parties is to eat before you go. This way, you won't have to fight your temptation, and you can focus on friends and the game itself!
• Bring your own food. Sometimes what compels us to eat is the fact that everyone else around us is eating. Packing a Fueling or delicious Lean & Green meal is a great way to enjoy this time with your loved ones, while not straying from your health goals. 
• Stay active. Consider being active during commercial breaks. For example, stand up and stretch or take walking breaks. If you are at the game, take the stairs instead of the escalator or elevator. Also, try to get up and stretch or walk around the stadium periodically.
• Inform those around you. Telling your friends and family that you are on a health journey could lead to them providing healthier options to choose from, such as veggies or grilled protein. Similarly, if you are the one hosting the football gathering, offer some delicious Lean & Green meals for your guests to try.

Remembering your goals, and trying the tips above, will help you stay healthy and on track at these outings.

If you need to talk through your steps to stay on plan, please reach out to me, your independent OPTAVIA Coach, for additional tips and advice!

Finding the strength

Tommi had spent her life training Marines for combat, teaching fitness classes, and learning from some of the brightest minds in nutrition. However, she was still struggling with her own weight. After searching for quick fixes and yo-yo dieting, Tommi was almost out of hope.

“I was defeated, depleted, and out of dreams. Something had to change. All of my experience in training Marines for combat and helping them drop weight wasn’t working for me anymore.”

In a last effort, Tommi reached out to a friend who seemed to be having success in her health journey through OPTAVIA. She was intrigued by her friends’ claims of better sleep, better health, and a newfound love of life.

"With my last remaining dregs of courage, I reached out to my friend to find out how she did it. The ensuing conversation changed the trajectory of my life, my marriage, and my family."

Tommi got on plan and eventually surpassed her goals, revamped her love for life, and found her inner strength again.

Shortly after reaching her goals, Tommi decided to help others revive their lives by becoming an independent OPTAVIA Coach herself! As a result, she is now able to help people uncover their best selves through health and wellness.

“That’s what OPTAVIA does. It supports us as we dig our way out and recover the strong person who has been there all along.”