Formula focused fitness allows you to integrates movement into all aspects of your life to combat the negative effects of increasingly sedentary lifestyles. Increasing your daily movement means enhancing you strength, endurance, and aesthetics.

This is done by learning how to increase the total amount many calories you burn in a day from all outputs of existing, know as your total daily energy expenditure (TDEE).

It’s important to note, that while this pillar of Origins Living utilizes the TDEE formula as a foundation to identifying areas where you can increase your daily movement, it’s not the end all be all for preciseness and accuracy when you calculate your TDEE.

• Total daily energy expenditure formula is as follows, TDEE = BMR + TEF + NEAT + TEA

  • BMR is your basal metabolic rate, which is the amount of energy your body burns at rest, and is the majority of energy your body burns, which makes up the most of the energy your body expends through a day.

  • TEF stands for the thermic effect of food, which is how much energy is takes for your body to digest the food it eats, usually around 10% of your TDEE.

  • NEAT stands for non-exercise activity thermogenesis, the energy you expend from non-structured daily exercise like fidgeting, walk from point A to point B, cleaning, and so on. Energy expenditure from NEAT varies greatly amongst individuals.

  • TEA is the thermic effect of activity, the type of activity you usually set time aside in your day to dedicate to training. This could be lifting weights, going for a run, dancing, hiking, swimming, and so on. The amount of energy expended greatly varies from person to person.

• The purpose of calculating your TDEE is usually to identify what your caloric intake should be based on your goals by eating more or less of the amount of calories it would take to maintain your current body composition.

• Origins Living takes this formula and identifies opportunities in your TDEE beyond the calories you consume and also focuses on TEA, NEAT, and even TEF to make you move more to hurt less and feel better.

• Strength and endurance training are the most thought-of aspects of fitness. Implementing some form of dedicated strength training AND endurance training is crucial to meeting your goals. From lifting weights in the gym, to going on a 10 min run, the options are obvious and endless. Origins Living helps you to hone in on what you’ll actually stick to because it’s a type of movement you look forward to throughout your week.

• Mobility & Flexibility (joint and ligaments): Our sedentary lifestyles make it increasingly hard to take care of our bodies as we age. Sprinkling in mobility and flexibility movements into your training keeps your joints and ligaments healthy.

• Step 1. Assessing your currently daily and weekly activity, and pain and stress signals

• Step 2. Create a daily and weekly simplified movement routine incorporating NEAT, TEA, and pain/stress management

• Step 3. Utilizing progressive overload and therapeutic outlets to continually improve and meet new goals

Dive into the scientific literature with the research below

• Utilizing Progressive Overload - 1

• Utilizing Progressive Overload - 2

• Mind-muscle connection

• Increasing NEAT for weight loss

• Increasing NEAT for maintaining body composition

• Increasing NEAT for sedentary desk workers

• Dexascans to measure ongoing body composition - don’t rely solely on the scale (or at all)

• Purchase a standing desk, treadmill desk, and/or under desk cycling machine

• Scheduled office walks for you break times

• Fitness watches help you stay on track by being a daily reminder. My favourite are the standard Apple Watch and Samsung Galaxy watch as they are usually the most compatible with tracking all of your fitness needs and syncing to all of your fitness apps. The Oura ring is cool too.