Trainer Tip: Incorporate More N.E.A.T

This month’s trainer tip comes from Dariya Karelina. Once 22lbs overweight with a sedentary lifestyle, Dariya was able to transform her body and mind with the help of this powerful tip — and it doesn’t involve setting foot in a gym.

What was your motivation for working with the pre and post natal population?

I was working with a client when she became pregnant with her second child.  We continued working together through her pregnancy, and she couldn’t stop talking about how different she felt (she did not exercise during her first).  She said she felt so much stronger and more energetic, and had much less pain than her first pregnancy.  She was able to give birth naturally (to a very healthy and cute baby!), and said our work together was instrumental in helping her do so.  There is honestly no greater reward than that.  After that experience, I knew I wanted to dedicate much more time to working with women during this incredible period.

What is one tip you always give your clients?

It’s one of the tips that helped me most when I decided to make a change in my own life.  I was in my 20s — overweight and petrified of going to the gym (I had never even set foot in one).  I started with just getting up, and moving more.  There is a lot of research that shows how simply moving more throughout your day has the power to dramatically improve your own health, and the health of your growing baby.  I started with just walking more.  After a while, the difference in the way I felt was so dramatic, I became motivated to do more — incorporating strength training, cleaning up my eating habits, etc.  After losing 22lbs, changing my physique, and completely transforming the way I felt, I decided to pursue a career in fitness!  And it all started with putting one foot in front of the other (literally).

Here are some simple ways to incorporate more walking into your day:

  • At work, park in the back of the parking lot.  If you take public transportation, get off a stop or two early and walk.

  • Take the stairs instead of the elevator — at least for a few floors!

  • At work or home, use the bathroom on a different floor

  • Consider “walking meetings” or “walk and talk” with friends

  • Pace while on the phone

  • Find an excuse to take your baby out in the stroller!

  • Get up and walk during commercial breaks

  • After completing a task at work, get up and take a few laps around your office

  • Take a brisk walk after lunch or dinner

  • To add variety, try walking intervals — walking really fast for 30 sec, then regular pace for 30 sec, and keep alternating.

  • Consider getting a pedometer and aiming for 10,000 steps per day!

TIP: Be sure to wear comfortable and supportive shoes!  Heels should be about 1″ (no flats!). If opting to walk more on your work commute, consider wearing walking shoes and carrying your work shoes!