The Missing Piece in Your Wellness Routine
What if the secret to better performance, more energy, and a healthier body wasn’t in your workout… but in the hours between?
Many of my clients are true go-getters — they juggle demanding careers, care for their families, and still make time to train, eat well, and show up for themselves. They’re dedicated, disciplined, and committed to performing at their highest level.
But here’s something I notice again and again…
They’ll crush a morning workout — running, cycling, lifting, swimming, rucking, stepping — checking that “I moved today” box. Then, the rest of the day? Hours at the desk, barely moving except to refill a coffee cup. And while their training is important, this pattern can quietly stall their progress.
Because here’s the truth: Movement isn’t just your workout.
Your body was designed to move all day long. When we spend most of our waking hours still — even with a daily workout — we’re leaving a huge part of our health, energy, and performance potential untapped.
That’s where NEAT comes in.
NEAT stands for Non-Exercise Activity Thermogenesis — the energy you burn through everyday movement that’s not part of a structured workout. Things like walking to grab a coffee, unloading groceries, carrying the laundry upstairs, or pacing while on a call.
For high performers, NEAT is a secret weapon. It boosts circulation, supports recovery, keeps your metabolism humming, and yes — it can make a noticeable difference in how you feel, look, and perform.
5 Simple Ways to Boost Your NEAT (Even on the Busiest Days)
Walk while you work – Take calls on your feet or pace during Zoom audio-only segments.
Run errands on foot – Park farther away, take the stairs, skip the drive-thru.
Take active breaks – Every 60–90 minutes, stand up and stretch, do 10 squats, or walk for 5 minutes.
Make chores count – Vacuum with purpose, carry laundry up two flights instead of one.
Bookend your day with steps – A 10-minute walk in the morning and another after dinner.
Here’s the takeaway I want you to remember: You can’t out-train an otherwise sedentary lifestyle. The healthiest, most vibrant people don’t just exercise — they move throughout their day. I like to think of these as “exercise snacks” — little bursts of movement that keep your body engaged, your mind sharp, your blood sugar stable, and your energy steady.
So yes, keep that training session on your calendar. But let’s also weave movement into the very fabric of your day. Small steps — literally — can take your performance, health, and overall sense of well-being to the next level.
P.S. What’s one small way you can add movement to your day today?
5TH ANNUAL WOMEN’S WELLNESS RETREAT
Civana Wellness Resort & Spa
February 4–8, 2026
Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.