19/08/2022
N.E.A.T stands for non-exercise activity thermogenesis. Also known as NEPA (non exercise physical activity)
It’s the calories burned from activities of daily living outside of exercise and is the second largest contributor to your total daily energy expenditure (TDEE)
TDEE is made up of 4 areas – the biggest one being basal metabolic rate (the calories needed to keep you alive), NEAT, the thermic effect of food, and exercise
However the body can adjust NEAT quite dramatically, and is a reason why sometimes extreme diets and exercise routines (particularly excessive cardio) can backfire
Let’s say you burn 2500 cals per day and you’re eating at maintenance
Then you cut 250 cals from your caloric intake and add 250 cals burned from exercise. Now you have a nice 500 cal deficit and will start losing fat. You’re consuming 2250 and burning 2750
But then you decide to add another 500 cals of cardio THINKING that this will give you a 1000 calorie deficit and faster results
Except your metabolism is not a calculator
In this example, it’s common for the body to adjust the NEAT portion of your day
After your hard exercise session, the body starts to conserve calories
You’re a little more tired so you sit down more. You walk a little slower. You move a little less
And very quickly your body is burning maybe 300-400 calories LESS per day in general activity
Now that additional 500 calorie deficit has been almost entirely offset by your body adjusting NEAT
This is known as the “energy constraint” model. The body adapts to extreme exercise by downregulating other physiological responses (primarily movement) to keep your TDEE within a certain limit
So when you’re looking for fat loss, the total caloric burn each day is important, and your total energy expenditure will increase with exercise but tends to plateau at high volumes of exercise as the body adapts to maintain TDEE
This is one of the reasons why weight training is our key training driver for fat loss as it burns calories while you are doing it, keeps burning calories after you’ve finished and builds muscle which burns more calories at rest
06/01/2022
Become your ancestors wildest dreams.
Overcome your own expectations
Honour those who compromised so you don’t have to
29/12/2021
“Self-care is often a very unbeautiful thing.
It is making a spreadsheet of your debt and enforcing a morning routine and cooking yourself healthy meals and no longer just running from your problems and calling the distraction a solution.
It is often doing the ugliest thing that you have to do, like sweat through another workout or tell a toxic friend you don’t want to see them anymore or get a second job so you can have a savings account or figure out a way to accept yourself so that you’re not constantly exhausted from trying to be everything, all the time and then needing to take deliberate, mandated breaks from living to do basic things like drop some oil into a bath and read Marie Claire and turn your phone off for the day.
A world in which self-care has to be such a trendy topic is a world that is sick. Self-care should not be something we resort to because we are so absolutely exhausted that we need some reprieve from our own relentless internal pressure.
True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.
And that often takes doing the thing you least want to do.
It often means looking your failures and disappointments square in the eye and re-strategizing. It is not satiating your immediate desires. It is letting go. It is choosing new. It is disappointing some people. It is making sacrifices for others. It is living a way that other people won’t, so maybe you can live in a way that other people can’t.
It is letting yourself be normal. Regular. Unexceptional.
It is sometimes having a dirty kitchen and deciding your ultimate goal in life isn’t going to be having abs and keeping up with your fake friends. It is deciding how much of your anxiety comes from not actualizing your latent potential, and how much comes from the way you were being trained to think before you even knew what was happening.
If you find yourself having to regularly indulge in consumer self-care, it’s because you are disconnected from actual self-care, which has very little to do with “treating yourself” and a whole lot do with parenting yourself and making choices for your long-term wellness.
It is no longer using your hectic and unreasonable life as justification for self-sabotage in the form of liquor and procrastination. It is learning how to stop trying to “fix yourself” and start trying to take care of yourself… and maybe finding that taking care lovingly attends to a lot of the problems you were trying to fix in the first place.
It means being the hero of your life, not the victim. It means rewiring what you have until your everyday life isn’t something you need therapy to recover from. It is no longer choosing a life that looks good over a life that feels good. It is giving the hell up on some goals so you can care about others. It is being honest even if that means you aren’t universally liked. It is meeting your own needs so you aren’t anxious and dependent on other people.
It is becoming the person you know you want and are meant to be. Someone who knows that salt baths and chocolate cake are ways to enjoy life – not escape from it.”
-Brianna Wiest
[Illustration: Yaoyao Ma Van As Art ]
(Thank you, Rebecca Hulse, for always saying the thing.)
26/12/2021
Hi FB and IG friends.
Im very excited to share this piece with you.
At a time when our attention span is what it is this piece might seem out of context.
If you can, watch the whole thing.
2021 has been a year of hard work and I'm happy we came up with this video to help my clients/students and friends understand better what I do.
Looking forward to read your comments and please do share if you like this.
Thank you for always pursuing excellence and never letting me down with the quality of your work.
Thank you for the brilliant work narrating
thank you for being my muse in this one
Thank you for “ Impossible is nothing”, this song always helps me getting where I need to get too.
Active People Official video Nelio
Active People Official video Mangericodirected filmed and edited by Don Viviv Visuals
06/06/2022
25/03/2022
03/01/2022
26/12/2021