When it comes to fat loss and overall health, most people think they need to hit the gym hard and follow a strict diet. While structured workouts and good nutrition are important, one of the most underrated factors in your fitness journey is what you do outside the gym.

At PT Fitness Albury Wodonga, we’re here to help you understand and maximise your NEAT — Non-Exercise Activity Thermogenesis — along with the power of tracking your steps and increasing incidental movementthroughout the day.

Let’s break down why this matters and how you can use it to hit your fat loss and health goals faster.

What Is NEAT?

NEAT refers to all the calories you burn outside of formal exercise. This includes:

• Walking to your car

• Doing housework

• Fidgeting

• Shopping

• Playing with your kids

• Taking the stairs instead of the lift

Unlike a one-hour workout, NEAT happens all day long. And the calories burned through NEAT can actually exceed what you burn during your training sessions.

Why NEAT Is a Game-Changer for Fat Loss

For clients at PT Fitness Albury Wodonga, understanding NEAT is a total game-changer. Here’s why:

✅ 1. It’s Your Biggest Calorie Burner

While training might burn 300–600 calories per session, NEAT can account for up to 2,000 calories per day, depending on your activity levels.

✅ 2. It Offsets Sedentary Lifestyles

If you sit at a desk all day, even the best workout plan won’t fully undo the effects of long-term sitting. Upping your NEAT bridges that gap.

✅ 3. It’s Sustainable and Low-Stress

Unlike high-intensity workouts, boosting your NEAT doesn’t stress your body or require extra recovery — perfect for people with busy schedules, injuries, or fatigue.

Step Tracking: A Simple Way to Measure NEAT

One of the easiest ways to track your daily NEAT is to monitor your steps.

At PT Fitness Albury Wodonga, we encourage our clients to aim for a minimum of 7,000–10,000 steps per day, depending on their goals.

Why Track Steps?

• It provides instant feedback on your daily movement.

• It motivates you to move more without structured exercise.

• It builds a healthy daily routine around movement.

Whether you use a smartwatch, your phone, or a basic pedometer, consistently tracking your steps is one of the best habitsyou can adopt for fat loss.

Boosting Incidental Activity in Daily Life

Here are some easy ways our PT clients in Albury Wodonga boost their incidental movement:

• Park further away at work or the shops

• Take phone calls while walking

• Walk your dog twice a day instead of once

• Do short 5-minute walks every hour

• Use stairs whenever possible

• Do quick chores between work blocks

It’s not about doing more workouts — it’s about doing more movement.

How We Help You Maximise NEAT at PT Fitness Albury Wodonga

At PT Fitness Albury Wodonga, we focus on sustainable fat loss, lifestyle coaching, and habit-building — not just what you do in the gym.

Every client receives:

• Step tracking targets based on your goals

• Accountability to increase daily NEAT

• Coaching on behaviour and routine changes

• Fat loss plans that go beyond the workout

We’ll help you build a routine where movement is part of your life — not just your workout schedule.

Final Thoughts

If you’re struggling with fat loss or feel like your workouts aren’t giving you results, take a closer look at your NEAT and daily activity levels.

Step tracking, incidental movement, and focusing on your overall lifestyle can be the missing piece of the puzzle.

? Ready to make movement part of your lifestyle?

? Book a consultation with PT Fitness Albury Wodonga today and let us help you move more, burn more, and live better — every single day.

Sticking to your nutrition plan is easy when you're at home, meal prepped, and in control. But what about when you're at a BBQ, birthday dinner, or social event?

If you’re working with a personal trainer in Albury Wodonga or trying to improve your health, you don’t have to choose between social life and your goals. With a little planning, you can enjoy your time out and stay on track.

Here’s your local guide to navigating social events while dieting in Albury Wodonga.

1. Plan Ahead

If you’re heading to a local pub, restaurant, or family event, check out the menu ahead of time. Knowing what you’ll eat before you get there helps avoid impulsive decisions that don’t align with your goals.

Pro tip: Many venues in Albury Wodonga offer grilled proteins, salads, and healthier sides—just ask!

2. Stay Hydrated

Drink water before, during, and after the event. Hydration helps control appetite and stops you from mistaking thirst for hunger.

Bringing a water bottle to events or ordering a sparkling water with lemon can be a game-changer—especially when alcohol is flowing.

3. Moderation, Not Deprivation

Treats are fine in moderation. You don’t have to be perfect to make progress. Enjoy small portions of your favourite foods without guilt and avoid going back for seconds “just because it’s there.”

4. Choose Smart Options

Look for grilled, baked, or roasted meals instead of fried. Opt for lean protein and veggies as your base, and build from there.

Albury Wodonga has plenty of health-conscious cafés and restaurants. Ask for modifications—you’ll be surprised how accommodating local spots can be.

5. Don’t Skip Meals

Skipping meals to “save calories” often leads to binge eating later on. Instead, stick to your regular eating pattern so you arrive at the event with balanced blood sugar and a level head.

6. Bring Something Healthy

If you're headed to a potluck, family gathering, or barbecue in the Wodonga or Albury area, bring a healthy dish you enjoy. That way, you’ve guaranteed at least one meal option that fits your plan.

7. Focus on the Fun, Not Just the Food

Social events are about people, not just plates. Shift your focus to conversations, games, or catching up—rather than constantly scanning the food table.

Whether you're at Noreuil Park for a picnic or hosting at home, create connection, not just consumption.

8. Get Moving

Take part in physical activities during events—walks by the Murray River, backyard cricket, a dance floor session. These small bursts of activity add up and help regulate appetite and mood.

9. Manage Alcohol

Alcohol is high in empty calories and lowers your decision-making power. If you’re drinking, alternate with water, opt for lower-calorie options, and keep it moderate.

Final Thought

At PT Fitness Albury Wodonga, we believe in real-life nutrition coaching that works beyond the gym. You don’t need to miss out on fun to hit your goals. With some strategy and support, you can enjoy every part of your lifestyle while still seeing progress.

Need Help With Your Nutrition Plan?

If you're looking for nutrition coaching in Albury Wodonga, or want a flexible, results-driven program tailored to you, our personal trainers are here to help. Book a free consultation today and take the guesswork out of your health journey.