The movement that changes everything 

NEAT = all the movement outside your workouts. It adds up fast. 

NEAT (Non-Exercise Activity Thermogenesis) is your daily movement—steps, stairs, chores, fidgeting.

For many people, NEAT burns more calories per week than workouts. 

Today’s focus: 

- Set a realistic step goal (e.g., your average + 1,000). 

- Break movement into mini blocks (10 mins x 3–5). 

- Stack movement to habits (walk after meals, calls on foot, park further).

Build an environment where movement is the default. 

 You don’t rise to the level of your goals; you fall to the level of your systems. 

Let’s make movement automatic: 

- Environmental nudges: trainers by the door, headphones charged, step counter on your watch face. 

- Habit pairings: coffee → 5-min walk; lunch → 10-min walk; TV → stretch or light mobility. 

- Micro-rules: stairs for any trip ≤ 3 floors; park in the far row; all calls = walking calls.