1.
Is your NEAT what’s
affecting your fat
loss?
Non-exercise activity thermogenesis (NEAT) is
the energy expended for everything we do that
is not sleeping, eating or sports-like exercise. It
ranges from the energy expended walking to
work, typing, performing yard work,
undertaking agricultural tasks and fidgeting.

2.
Sitting is the new smoking
Our sedentary lifestyles are detrimental to
our health. Sitting is the new smoking.
Obesity was rare a century ago. Today,
nearly one third of the world’s population is
obese or overweight.

3.
Convenience is
not helping
Sure, the foods that we’re
eating are causing the
numbers on our scales to go
up. Convenience of drive
throughs, home delivery and
technology are increasingly
making us lazy.

4.
Sedentary is
impacting our health
It is very difficult to out-exercise a sedentary
lifestyle. No matter how many times a week
you make it to the gym, it will not make up for
being seated for the remainder of the week.

5.
Get moving!
Exercise will never make up for the energy
you could be using living an active lifestyle.
If you want to effectively lose fat, you need
to move. When you’re dieting, ensuring
you’re active throughout the day is that
much more important.

6.
Your activity
correlates to your
energy burned
Your metabolism is always working to burn
energy. During periods of higher activity, your
body will burn more calories than when you are
at rest. At rest, your body still expending
energy, just much less.

7.
Here are six things to know about NEAT and how it
can help improve your health and weight loss goals:

8.
Stand up
Standing can make a
difference. A growing body of
evidence shows that sitting
still for too long can be
hazardous to your health.
Simply standing is one form of
NEAT that can help increase
your daily caloric expenditure.
(how many of you reading this
just stood up?)

9.
10,000 Steps
The U.S. Department of
Health has been promoting
10,000 “steps” minimum as
day as a goal for daily
physical activity. If you’re
short go for a walk or take
your dog or neighborhood dog
for a walkt!(and get paid!)

10.
Alternative
ways to
commute
Walk or cycle for transportation. Have you
ever been stuck in traffic during your
commute and thought, “There has got to be a
better way?” By choosing to walk or ride a
bicycle for your daily commute, you can burn
significant amounts of energy during an
activity where most people spend their time
sitting.
If you take a bus or train as part of your
commute, getting off a stop or two early, a
great opportunity for some extra “steps”.

11.
Walk to the store!
Most errands are run close to home, so when
you need to make that quick run for baking
supplies, and if time allows, walk to and from
the store, a great way to increase your NEAT.

12.
Deep clean
There’s always things that
need cleaning, dusting or
scrubbing around the house.
Schedule time daily to fit in 15
minutes of cleaning
something, anything!

13.
Playtime!
Play with your kids. In this modern era of
having an app for everything, there is no
app for spending extra time with your kids.
If you can carve out even a few minutes
for playing catch, kicking a ball or walking
down to your neighborhood park.

14.
Fat loss goal
If losing fat is your goal, increasing your
NEAT can make this much easier. One
pound of body fat can provide
approximately 3,500 calories worth of
energy. Increasing NEAT by 200 calories
(about the equivalent of walking two miles),
while also making healthier nutritional
choices to reduce caloric intake by 300
calories (the equivalent of a 12-ounce soda
and a small bag of potato chips) equals
about five hundred fewer calories a day. If
you do that seven days a week, you will
quickly reach the amount of calories
necessary to eliminate a pound of fat.

15.
What "Naturally" Lean
People Do
It’s easy to compare ourselves to others who seem
to effortlessly lose weight or stay lean. We often
compare how much we are working out and how
much we are eating, and then we blame our
genetics. What we don’t see what these “naturally
skinny” people are doing on a regular basis. Are
they sedentary all day? Do they sleep 12+ hours a
day? Are they chained to a desk all day?

16.
Get a job that's not
sedentary
Often lean individuals have a very active job,
as opposed to sitting at the computer or in
meetings or answering the phone all day.
“Naturally” thin people may also workout on top
of their active jobs, adding to their daily calorie
burn. Their metabolisms aren’t any better, they
just move more.

17.
Here are some
tips to increase
your NEAT:

18.
WALKING:
All we have to do is increase the number of
steps we walk everyday and over time the
extra energy used comes from our stores fat. It
is also fairly simple to increase the number of
steps you walk throughout the day. You can go
for an easy morning walk while you sip your
morning cup of coffee or tea. All the steps will
add up over time.

19.
COOKING:
Most of us cook at least one meal
throughout the day. During this time you
can add in some simple movements. Squat
deep when getting pans or dishes in low
cabinets. Keep moving, dance, do some fire
hydrants, reach down and touch your toes
just be safe, no kitchen fires! Besides
moving and increasing your NEAT cooking
at home will reduce your calorie intake,
you'll know how your food is prepared.

20.
TELEVISION:
Lay down and do stretches.
Maybe some yoga! Knock out
some sit-ups or do some
push-ups! Find an exercise or
movement even small
movements but don’t sit still!

21.
MORNING ROUTINE:
This is an easy time to add some extra movement
to your day. The moment you get out of bed, do a
few some sit ups. When you start the coffee pot, do
a few jumping jacks. The moment you go and
brush your teeth, do a few squats. Just add in
some simple movements or tasks that are
associated with every stop along your morning
routine, making then a daily habit.

22.
EVENING
ROUTINE
Do some stretches! When you are
going around the house shutting off
the lights, take a deep breath and
reach up and then down towards your
toes. Locking the doors, I want a nice
deep lunge stretch to help loosen up
those hip flexors. Do simple more
relaxing movements. Not only will
these little movements help burn those
extra calories, they are going to help
mentally and physically relax you
before you sleep.

23.
YOUR CAR
Most people are getting in and out of
their car at least once a day. Every
time you are getting into your car, add
some movement. You can do jumping
jacks, lunges, squats, some hip
hinges, do something. If they were
going on a long road trip, pull over
every so many miles and do some
squats. Park in the furthest parking lot
space available, if you do this take a
photo and share in Power UP Basic!

24.
DITCH THE CAR
If you do not have a crazy commute to
work or when running errands or even
going out to eat ditch the car for the
evening. Bike or walk places. The walk will
make you feel good, burn calories, and will
help out our environment. The point is at
least once a week ditch the car and ride
your bike, walk, skate, or even run
somewhere you need to go.

25.
DESK JOB
Do not just sit there. If you have a job where
you end up sitting down for an extended
period of time you are doing harm to
yourself. Every 15 minutes you sound get
up and stand up and squat down and then
sit right back down. If you are stuck there
reading your emails, add some arm circles
in. You might take more trips to the water
cooler and as a result more trips to the
bathroom. You may pop over to your
co-worker to tell them something rather
than e-mail them. Sitting for long stretches
of time can cause both back and neck pain,
so be sure to get up and move/stretch!.

26.
CLEAN EVERYTHING
Cleaning is a very efficient way to multitask.
You are getting those extra calories burned
while cleaning whatever you wanted clean
anyways. The fun part is make a game out of
the cleaning. Play your favorite tunes
loudly!(use headphones if it might disturb
others). Work up a sweat and have a clean
home as well!

27.
TAKE THE STAIRS
This is by far the simplest way
to expend more energy
throughout the day, and the
easiest to accomplish. If you
are faced with an elevator
always take the stairs, unless
its 25+ floors then stop off a
few flights short and walk the
rest of the way!

28.
DO YOUR OWN
ERRANDS
Yes, the Internet has made our lives infinitely
more convenient and saves us tons of time.
But it can also make our lives too convenient. If
you need groceries, physically go to the actual
store for some shopping. Stroll through the
aisles; carry your groceries in from the car.
This is old fashioned, I know.

29.
MOVE WHILE STANDING
Walk while you talk. Many people have meetings or
take phone calls during a work or school day. Take
these opportunities to get in a little movement.
Walk or pace around whenever you talk to
someone on the phone. Also consider doing some
squats or moving from one leg to the other while
you talk.

30.
Focus on your health
and goals
Keep in mind your goal. If you focus on the
goal daily, and remember to have fun with all
these ideas all those extra calories burned, you
will get to where you want to be and have fun
in the process.

31.
Calories burned
in a day
The number of calories you burn per day
depends on your age, gender, size, activity
and genetics. The average adult burns
between 1,600 and 3,000 calories per day.
Sedentary, small in stature and older
women fall into the lower end of the range.
Tall or stocky young men who exercise
regularly may even exceed the 3,000
calorie-per-day burn rate.

32.
Burn 2,000
calories a
day
It's easy to burn 2,000 calories per day as
long as you're moderately active, which
means you move the equivalent of walking
1.5 to 3 miles per day in addition to your
regular daily life activity. To burn 2,000
calories per day, you need to exercise for a
longer duration and at a greater intensity. A
runner who weighs 155 pounds at a pace of
7.5 mph burns 465 calories per half-hour.

33.
Exercise
Exercise the equivalent
of 150-minutes per
week of moderate
intensity, such as brisk
walking or water
aerobics done 30
minutes per day, five
times per week only
burns around 178
calories per session for
a 185-pound person. If
you're smaller, it burns
even fewer calories.

34.
More realistic goal
Instead of trying to burn 2,000 calories in a
day, try for a more realistic burn of 2,000
calories over the course of several days or a
week. To lose significant weight, the American
College on Exercise notes you must exceed
250 minutes of moderate exercise per week.

35.
Rough calorie burn
If you're 185 pounds and walking briskly for
250(35x7 days) minutes per week, you'll burn
only 1,483 calories per week. If you weigh 155
pounds and do cardio on the elliptical machine,
you'll burn approximately 335 calories in 30
minutes. Taking you about three hours to burn
a total of 2,000 calories.

36.
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37.
Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
agency.
10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check.
13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands
whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.