The Strength Coach Podcast is what strength & conditioning coaches like me listen too. It's industry specific. It's great. Maybe not for the lay person, but lots of good stuff.

This episode Anthony Renna, the Host, asked Alwyn Cosgrove, owner of Results Fitness in CA, about NEAT, Non-Exercise Activity Thermogenesis.

Basically there a 4 Main Contributing Factors to Metabolism (burning calories for energy).

1.  Basal Metabolic Rate (the calories you burn from just existing).

2.  Neat. Non-Exercise Activity Thermogenesis (basically your daily step count from living your life).

3.  Thermic Effect of Food, which is the energy required to digest food (fat = not a lot, carbohydrates = more, protein = most).

4.  Exercise Activity Thermogenesis. Your BC workouts, cardio workouts, sports, yoga, ...

Alwyn pointed out in the podcast episode (listen at 7:54), that NEAT is a key contributor to fat loss b/c when your activity level increases from training and from your nutrition plan, your body gets smart and decreases your NEAT. He proposes tracking your daily step count to make sure you keep the NEAT high, even on tough workout days and reduced calorie days. He thinks 10,000 steps is a sweet spot to use for a daily goal and to keep your NEAT even on those tougher days.

So...

10 by 10

I'm going to try stacking my 10 hours of sleep w/ 10,000 steps on at least 1 weekend day. Actually, I'm also going to try and make sure I get 10,000 steps on my most tired days, and average 10,000 steps / day.

Actually, I'll have to think about this because 10,000 steps might be a low day, so I think maybe watching for those "rest" days to try to still hit my baseline and on those high performing days, to make sure I still hit my average.

You. Can you try for 10 by 10. Can you try to get 10 hours in bed on at least 1 weekend day (set your alarm and don't get out of bed until it goes off or don't set one if you think you can stay in bed longer. no screens, books, talking. just eyes closed sleeping, day dreaming, etc...).

Then, jump start your day with movement, motion is lotion, so break the inertia and try to hit your 10,000 steps early.

That's it. 10 by 10. Give it a shot. (thank you 9am class for unintentionally crowd sourcing and brainstorming this idea). It was almost a 5 for 5 change.

Shout Outs

• Here's Alfredo after his recent half marathon. (Lisa you'll love these). Alfredo. Way to go buddy. We love supporting you and cheering you on. #KeepLivingYourLife and discovering and achieving cool new feats!