I started my morning with 20 minutes of Morning Flow yoga from YogaDownload.com. When I started, I was still in my PJs and feeling groggy, but by the end, I was wide awake and ready to start the day. The relaxation poses mixed with the “flow” of this session were great for someone who is just starting their day (or even rolling out of bed). The backbends woke me up and the down dogs and forward bends stretched my very tight hamstrings. I liked the “wheel” pose a lot, too– even though, I couldn’t hold it for very long. It requires a very different type of strength than lifting free weights! It was fun, though, feeling like I was in 4th grade at recess again! 
Yoga Challengers: On Day #3, what challenges have you experienced so far?
Breakfast
Today’s breakfast was inspired by a oat mixture that my sister made last weekend. When I arrived at her house before her hair trial, she was eating her breakfast, which was a blend of oats, cottage cheese, and blueberries. It looked very delicious and very filing. I made a mental note to buy these ingredients at the grocery store so I could try the combo myself.
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In the mix:
- 1/3 cup cooked oats
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh blueberries
- 1 tsp of honey
I loved this combo!!! It was sweet, refreshing, and substantial all at the same time. Although, I think I will use more oats and less cottage cheese the next time I make it. I like my morning meal heavy on the whole grains!
NEAT
I read about NEAT in last month’s Natural Health magazine, and thought you guys might be interested.
Non-Exercise Activity Thermogensis (or NEAT) is a term coined by James Levine, MD, PhD, a professor of medicine at the May Clinic, who has been studying the effect of routine activity on weight loss and fitness. He believes that you can lose more weight by making your life less sedentary than by going to the gym. I actually sort of believe it, too! Here are some NEAT ways that I move more in my daily life:
- I take the stairs, two at a time for an extra glute workout.
- I carry 2 canvas bags while doing my grocery shopping instead of using a cart.
- I contract my abs or do “casual” toe raises (I don’t want to look like a weird-o) while waiting in line.
- I fold laundry standing up, but I keep the laundry basket on the ground, so I have to bend over each time to pick up an article of clothing.
- I grab my iPod and take walks during my lunch break.
- I clean for exercise.
- I do one-legged squats while brushing my teeth. (I have one of those electric toothbrushes with a timer, so I switch legs at the halfway point.)
- I park at the far end of the parking lot to fit in some extra walking.
- I sometimes get off the subway a stop early and walk the rest of the way to my destination.
Question of the Day
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Yoga is always revitalizing
Happy Tuesday, Tina!!
I definitely agree with the concept of NEAT. I think it is especially important for those of us with office jobs. It is amazing how LITTLE exercise it is possible to get in one day if you aren’t paying attention. I sit in a cubicle all day and communicate via e-mail with coworkers even on the same floor. And, because of security reasons, we can’t even take the stairs– we have to use the elevator to go one floor! These issues are compounded during certain times of year by the area I live in; the winters are so unpleasant that it is extremely hard to be motivated to park father away from the store, walk to errands, etc. These are the two biggest challenges I find to squeezing in extra exercise.
However, I use some of the tips you mention! In addition, I try to get up and talk to coworkers throughout the day instead of relying just on electronic communication (and offering to run errands for them– you need to drop that off at the post office? I’ll go!), use the treat of an afternoon coffee to walk to the coffee shop (even if its cold, the drink is warm!), taking the stairs whenever possible, etc.
This made me realize how much I use NEAT in the summer and how rarely I use it in the winter. My winter is similar to your Boston winter and it is COLD! In the summer on a weekend I would get up early walk for 2 hours for fun and then I’d walk to the grocery store and back. I would almost always walk on my lunch break. I would never think of doing these tings now. I think I need to think of some new ways to incorporate NEAT into my winter life!
I LOVE blueberries in my oatmeal! They get all juicy and pop. So yum!
Morning flow is one of my favorites from yogadownload.
I haven’t practiced yet today so I will come back later and give you an update.
my neat is to take stairs whenever I can.
I totally agree with that NEAT thing! I do calf raises while I brush my teeth, carry a handbasket at the grocery store if I only need a few things, and ALWAYS take the stairs unless its a ginormous building
I did 30 yoga for buns and 20 core yoga. but are quite challenging! the chair pose made my butt work so hard. And the core class was the most challenging core class I’ve ever had. Really good way to begin the day! ^_^
your breakfast looks scrumptious! I’ll try it when I get fresh blueberries.
NEAT idea? I walk to office veryday and walk back, it’s about 40 min walk daily.
I think I can safely say I’ve been living the NEAT way for a while. Having a desk job, I am ALWAYS trying to find little things to do. I also do squats while brushing my teeth!!! I do the toe raises too! Sometimes when I go to the bathroom at work (one stall room) I’ll do “push ups” against the counter or just dance around like a fool for a minute haha. I’ll park far away when I can (and if the weather isn’t crappy). I always try to take a basket shopping, not a cart. I love cleaning for exersize! And shoveling snow too!
I totally believe in the NEAT idea as well. I usually park my car pretty far away in parking lots, walk to different stores in outdoor areas instead of drive, and I ALWAYS take the stairs. I absolutely despise elevators (pet peeve of mine). haha
Those oats looks so good, but I have tried to put cottage cheese in my oats a couple of times and just did not like it! I love cottage cheese though, so I dont know what the deal is. haha
Hope your having a great Tuesday, girl! <33
It sounds like you’re really getting into yoga–that’s great! I took up the practice a few years ago, and now consider it an integral part of my life. “Wheel” is one of my favorite poses, too!
I make my oats pretty much the same way except I use frozen blueberries and sprinkle walnuts or almonds over the top, so yummy!!
I also believe in the NEAT concept as well, I always try to pace while I am on the phone or stand, I make extra trips up and down my stairs as well as finding extra things to clean (pretty easy when you have 2 kids!).
I also have a toothbrush with a timer, and I do 20 lunges on each leg while I’m brushing. It really makes me have to focus on my balance… making sure the lunges are good form and my teeth are getting cleaned well.
That breakfast sounds fabulous – love CC!! NEAT things I do: I always take the stairs, park far away, and carry a basket at the grocery store. I did get new ideas from you list, thanks
I do toe raises in line too! And sometimes I’ll do a small tap routine if the line is long. I’m a dork but it keeps me from getting too cranky!
Having two fairly active dogs means it’s really easy for me to burn calories without going to the gym. Whenever I have a spare 15 minutes I usually take one or both of them for a quick walk around the block, or run around with them in the backyard.
You are great at the NEAT stuff. I tend to forget, but I always take the stairs on my way to work when the escalator is right next to them, so I feel like I am doing something good!
I definitely agree in the NEAT idea. It’s the little things that count!
delicious oats
I love the NEAT concept! haha I park so far away, my parents joke that we need to pack a meal! haha maybe its because I just learned how to drive, but a little bit of exercise doesn’t hurt
Love the oats today!! I work in an office today so I think NEAT is very important. I try to go to the gym during my lunch hour or at least walk outside. I really need to start taking the stairs more. I work on the 5th floor so it would be a great extra little workout!
I agree with the NEAT concept too! The main way I incorporate it is by always taking the stairs. I work on the 5th floor and often have to make deliveries to the ground floor so I think it really makes a difference.
I did 20 minutes of Gentle Hatha # 1 again this morning. While its relaxing physically, I’m still having problems relaxing my mind. This morning my mind kept wandering to what I was going to wear today!
What a fantastic post! NEAT things I do are:
-Take the stairs whenever possible. If only an escalator is available, walk up them!
-I walk to work and home every day (one of the great benefits of living in a city)
-I try to catch a class at the gym on my lunch breaks and if it’s not possible, I always go for a walk or try to run errands and then eat lunch at my desk
-I try to get up and take a walk around the office when I need a break. If I need to ask someone a quick question, I swing my their desk instead of calling
-I use the kitchen on the OTHER side of the building to prep my breakfast and lunch
-I make several trips to the grocery store each week by foot and carry my groceries home. This also ensures the freshest produce possible.
I love your breakfast, in reminds me of one of my all time favorite snacks. Before I found out about my dairy allergies, I used to eat blueberries and cottage cheese all the time with about a tbsp of vanilla yogurt mixed in.
love your surprise orchid! that must have made your day!!!
i do many of the tricks above. I also do abs during tv show commercials, and do lunges, squats, arm exercises etc. while I clean. and I do calf raises in the shower!
My NEAT ideas would be (some very similar to yours):
1. I don’t have a car, so I walk around Boston a lot (especially in the summer)
2. I moved into a 4th floor walk up apartment
3. I work out during lunch
4. Sometimes I’ll stand up while doing work at my desk
5. I’ll get up from my desk and walk over my co-worker’s office instead of just e-mailing or calling them
6. I have random dance parties in my apartment
7. When I go to a bar or a party, I try to dance as much as possible
I should try doing more lunges, especially when I’m getting ready for the day – good ideas!
I didn’t get up early enough to do an actual download, but I did do something! I was taking a yoga class with a lady for a few months, and she would always start out with the same sequence. I remember most of it, so I did that on my own this morning and it was great. It didn’t get my heart rate up – mostly easier and gentle stretching, but I’m glad I did something even though I couldn’t do a whole download!
NEAT – I usually go to the bathroom downstairs in my building instead of the one on my floor, always take the stairs, park far away. I wish I could walk more places, but I live too far away to walk to the grocery stores, etc.
Ditto on your NEAT Ideas but I also lift 10 pound weights during commercials.
This morning I didn’t want to get up early to do yoga, but I did get up. I think that’s my challenge so far — just getting up to do it. If I don’t do it in the morning I know I won’t do it when I get back from work.
I like those NEAT ideas! I take the stairs at work, I usually park further back in parking lots, I make sure to forget stuff around the house so that I’m constantly going up and down the stairs (okay that’s not on purpose).
Day 3 challenge for me was finding motivation! I had a super long day teaching and then ran errands all afternoon and didn’t make it home until after 8PM. I wanted to just call it a night, but I talked myself out of it and told myself to (wo)man-up and do 20 minutes from my yoga dvd…and then I ended up doing 30 minutes! I’m so glad I didn’t give into my lazy feeling.
And as far as NEAT ideas go…I walk to the subway station (a good 30 minutes) rather than taking the bus or a cab because it gets me out and about and is a way of getting some exercise without really exercising. I love it.
I do lots of stuff to just move around more, love that! I park farther away always… I do leg lifts while toothbrushing and all kinds of silly stuff like that!
I tried a new yoga today…did not like it, but I think it’s because I’m not used to ones that are super repetitive.
I definitely agree with your statement that certain yoga poses require a different kind of strength than weight training. I definitely get sore in different places and I love it. It’s a great feeling especially to have a pose go from being tricky to doable. I’ve finally gotten good at wheel and I’m hoping crow will be next.
Great Neat tips, I do lunges while I’m on the phone, and I will volunteer to do anything at work that involves walking to another department or to our other building next door. I also do the 2 steps at a time thing you do when I’m walking up the 3 flights of stairs to my apartment.
i read a book called the fidget factor years ago and the whole premise was the same thing, how you can burn calories all day long just by moving or fidgeting. pretty interesting stuff.
I’ve started taking afternoon walks with a coworker. We just need to take a breather, but it’s also a great way to squeeze in some activity. I also take my pup out every morning and take the stairs at work, as fast I can, as often as I can. I also count laundry as NEAT since I have to walk up/down stairs and across a parking lot to get to our laundry, while carrying a (usually giant) basket of clothes.
I definitely agree with NEAT! I guess I’ve been doing things for awhile, just because it makes me feel good to move a little more. I always park FAR out in parking lots (helps to prevent dings, too – I’m paranoid), I walk SUPAH fast anywhere and everywhere – like, to the point where maybe it annoys people!, I do ab work while I’m watching TV, I love to clean for exercise, and my favorite – dance parties in my bedroom!
i did the morning flow today too! so refreshing for sure.
i love going into wheel because it feels so great once im
done and go into supta baddha konasana [yeah. i definitely
had to google that one. haha.] and i cant always get into
plow but it sure is fun to try. yay for starting the day off right!
in regards to NEAT: my ‘chair’ at my desk is actually a stability
ball. which is probably why i never do work at my desk but
rather in my bed. whoops. it is fun to bounce on from time to time.
what a NEAT concept! I walk all around campus…to the library, the bookstore, to cafe, to class, to the guidance center about a mile down. i also always take the stairs in my dorm!
I love wheel. It IS hard to hold though! Today I plan on doing 2 or 3 20-minute yogadownload sessions again. I’m thinking a power flow & morning flow, then maybe gentle hatha #1 this afternoon. So far my challenge has been to do yoga sometime other than in the morning yesterday I managed to do it in the afternoon, but the day before I had planned on doing that but it never happened. So I’m going to keep trying to do a session in the afternoon or evening!
I like the idea of NEAT, and that’s why I don’t go to the gym. I will dance in the kitchen while I wait for the microwave, I purposely take smaller loads down to the laundry so that I have to go up and down the stairs more, I get up and walk around every time I’m on the phone, and I intentionally fidget. I also park far away and I try to walk to as many errands as I can (when I have the time). I just saw someone’s comment about a stability ball for a chair – I’ll have to try that one.
I love these NEAT ideas! My yoga yesterday was splended, I did 2o minutes of Detox Flow Yoga. I too was kinda pissy to have to get out of relaxation pose and take on the day, o well at least I got a freat stretch in:)
Wheel is also a wonderful chest opener! I did 2 20 minute yoga downloads yesterday, which were a great stretch. I was a little distracted because Mark was home because of the snow and I just wanted to play!
I like all of your NEAT idea. I do a lot of those. ANother thing is to do one kind of exercise during commercial breaks.
Oh gosh Tina, I was so sore from my yoga class yesterday as I hadn’t done any yoga in several weeks. I tend to jump right back into things, and it’s always all or nothing with me. Fortunately, today’s class focused more on balance rather than strength. We did do crow, but I used that as a water break as my arms just weren’t up for it after yesterday’s countless Chaturangas.
I feel confidant that my hamstring is okay enough to continue with my workshop, but I’m still taking it easy on my left leg.
Lovely bowl of cottage cheese oats! To get in a bit of exercise, I ALWAYS park in the back of the parking lot and take the stairs when I can. Every little bit helps, right?
I am all about NEAT stuff. My most consistent practices are making sure to step out of the office for half an hour every day, even if it’s just to run (walk) an errand like getting cash at the bank or something. I also walk up the stairs to my 8th floor apt every night. That’s a toughie, but at least it’s a habit now so I don’t bother dreading it.
Tina, those blueberries in your oats look great! This NEAT concept is very interesting. I like it. Looking forward to your giveaway.
zesty
I tried yoga for buns and had some difficulties with the poses. I have only tried gentle hatha yoga and I think I was taken off guard by the fast pace of the yoga for buns. Now that I know what to expect, I will be a little more prepared. I definitely feel different muscles working when I do yoga versus strengthening and toning exercises.
Thank you for posting the information about NEAT! It made me think about what I could do change during the day in order to incorporate more physical activity!
Oats look good. I’m not a huge cottage cheese fan (maybe it’s the texture?) but I might have to give this a try.
OH WOW I’ve never EVER tried cottage cheese but I’ve been scared of anythign with the word Cheese in it since I never grew up on them. You made iyour oatmeal look so tasty….I might just have to give it a shot!??
I am actually pretty sore today from all the yoga and other stuff.. I wasn’t going to do any but I felt like it was too early in the challenge to skip a day so I did 20 minutes of Gentle Hatha Yoga #1 this morning to help wake me up. I am definetely getting better with the balance postures then I was a few weeks ago. My tree
This is actually an update on day two yoga for me. I did the lunar session before bed and for the first time in several nights slept until my alarm woke me up…at 1:40 am, ugh.
I did Cardio Yoga from ExerciseTV and then followed it by 30min Sadie Nardini’s Detox yoga. LOVING this challenge even though I do Yoga daily ;]
Sounds like a yummy combination! Saw this and thought of you– http://www.kingarthurflour.com/shop/detail.jsp?id=7685#
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