ADB Straight Up

Non Exercise Activity Thermogenesis "Coach how many calories do I burn during training?" The straight up answer is - NOT A LOT! NEAT refers to the calories we burn when we are not sleeping, eating, or doing scheduled exercise. This can be anything from walking, doing housework or fidgeting. On a daily basis we burn calories regardless of whether we're training or not. We burn calories just by being alive. This is achieved in 4 ways: 1) BMR (Basal metabolic rate) - contribute to about 70% of our total daily energy expenditure (TDEE) and is also referred to as our resting energy expenditure (REE). These are the calories we burn from energy used for internal bodily processes. 2) NEAT (Non exercise activity thermogenesis ) - after BMR, we burn all the extra calories through activities that we do throughout the day. For instance walking the dog, working in the garden, washing dishes or fidgeting. These activities DO NOT include your daily scheduled training at the gym or sport...

LESS IS MORE!

Before we get into today’s discussion, which is more of a rant than a discussion, I want you to read the topic out loud. And then repeat it once more! Now all together: “LESS IS MORE!” Now that you have done this, I want you to take 5 minutes and answer the following the question: WHY DO YOU PARTICIPATE IN PHYSICAL EXERCISE? There is some illusion going around that doing 45min workouts, with 100’s of reps, 6 times a week for 2 hours a day is the way to achieve the perfect body and ultimate fitness level. That in order to look good, this is what you have to put your body through day after day. For you to be your fittest and strongest self you need to absolutely demolish yourself. If this is you - you have one of 3 problems in life or maybe you’re experiencing all of them: You are uneducated when it comes to health and exercise You are seriously bored and you need to find yourself a hobby, and quick! You are avoiding things, people or situations in your life and that is why yo...

MORNING ROUTINE

Today we’ll talk less about fitness and more about mental and emotional health, and the fact that you are personally accountable for your own. Are your mornings rushed? Do you feel frazzled and annoyed just thinking about the people at work or the traffic ahead? Your answer was probably yes to both questions. Now let me ask you straight up? Do you have a specific morning routine? Or evening routine? And are these routines setting you up for success? If not - then it’s time to take ownership and admit that you need to change it. By having a consistent morning routine - And I’m not referring to a routine where you snooze your alarm 3 times, drag your lazy butt out of bed and then and dread the day ahead. I’m talking about a real routine - one where your habits are so consistent and dominant that you own the day. Some helpful tips are: Wake up 30min earlier (this also means going to bed earlier) - spend a few minutes in silence, journal, meditate (no it’s not some weird Asian ...

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