Exercise Vs. NEAT: What Busy, Stressed Moms Need to Know to Actually Boost Metabolism
“Exercise vs. NEAT: What Busy, Stressed Moms Need to Know to Actually Boost Metabolism" - Misty Creaghe
Let’s talk about something real:
You're busy. You have goals. You’ve tried the workouts, the meal plans, the “reset” programs. And still—you’re exhausted, stressed, and wondering why your metabolism seems stuck.
Here’s the truth that no one’s telling moms like you:
Exercise is not the magic metabolism fix everyone thinks it is.
It helps—but it’s not the most important part.
If you want real, sustainable fat loss, better energy, and a metabolism that works with your lifestyle, you need to understand the full picture.
What Actually Affects Your Metabolism?
There are four main components that determine how many calories your body burns in a day:
BMR (Basal Metabolic Rate):
This is the energy your body uses at rest to keep you alive-breathing, digesting, circulating blood, etc. It makes up the majority of your daily calorie burn (around 60-70%)
Thermic Effect of Food (TEF):
Your body burns calories just digesting food, especially protein and fiber-rich whole foods. TEF makes up about 10% of your daily calorie burn.
NEAT (Non-Exercise Activity Thermogenesis):
These are all the movements you do that aren't structured workouts-walking, cleaning, cooking, chasing kids. NEAT can make up 15-30% of your total calorie burn.
Exercise:
Structured physical activity (cardio, strength training, etc.). This typically accounts for only 5-10% of your total calories burn-yes, even if you work out hard.
Muscle vs. Fat: Why Strength Training Matters
Here’s a fact most people don’t talk about:
1 pound of fat burns about 2 calories/day
1 pound of muscle burns 6–10 calories/day
So let’s compare:
If you lost 10 pounds through extreme dieting and cardio, and some of that will be 2 to 3 pounds muscle normally 20 to 30%? Your metabolism will then slow down. Your calories you burn per day will go down minimum 28 to 44 calories. It hard enough to burn calories no reason to make it harder to lose more weight
But if you lose fat and build muscle through strength training? Your metabolism goes up—because your BMR increases. If you gain 2 to 3 pounds of muscle and lose 7 or 8 pounds of fat. Worst case losing 4 calories to gaining 16 calories burned per day.
This is why we don’t do quick fixes in my program. I don't want it to be harder to lose more weight later. Improving your metabolism to compensate for the lose of 4 calories per day is a lot easier then 28 to 44 per day.
We focus on building muscle through strength-based training, so your metabolism keeps working for you—even while you rest.
Different Types of Exercise: Pros & Cons for Moms
Let’s break down what kinds of exercise are out there and how they impact your busy life.
Cardio (Running, Cycling, HIIT circuits)
Pros:
Burns calories during the workout
Boosts cardiovascular health
Can be a great stress relief if done in moderation
Cons:
Often raises cortisol (your stress hormone)
Doesn’t build muscle
Can be hard to recover from if you’re already exhausted
Time-consuming to do consistently
Strength Training (Weights, Resistance Bands, Bodyweight HIIT)
Pros:
Builds and preserves muscle (hello, higher BMR!)
Improves bone density and hormone balance
Boosts metabolism long after your workout is over
Efficient and effective in short sessions
Cons:
Requires proper form and guidance
May feel intimidating at first if you’re new
Can cause soreness (but that’s a good thing—it means your body is adapting!)
How My Clients Strength Train Without the Burnout
In the Ultimate Work-Life Rebalance Solution, we use a bodyweight-based strength training in HIIT format. Think:
30-second intervals
Short, effective full-body workouts
Designed to build lean muscle
Only 2–3x per week to avoid nervous system overload
That’s it.
You’re not glued to a gym. You’re not on the floor dying from burpees. And you’re not sacrificing your time or sanity.
NEAT: The Fat-Loss Strategy You’ve Been Missing
Here’s the quiet powerhouse of metabolism: NEAT.
What Counts as NEAT?
Walking the dog
Grocery shopping
Doing laundry
Playing with your kids
Walking while on phone calls
Cleaning the kitchen
Gardening
Pacing while listening to a podcast
Dancing while doing anything (cleaning, cooking, laundry, Dance party just because)
If it’s movement and it’s not a workout? It’s NEAT—and it burns more calories over the course of your day than you think.
How Many Calories Can NEAT Burn?
30 min of light cleaning – 85–100 calories
30 min of active play with kids – 120–150 calories
Walking for an hour – 200–250 calories
10,000 steps – 300–500+ calories
These are real results without the cortisol spike or recovery demands of a workout. And it’s movement you can do with your kids. With your family. While still living your life.
What NEAT Does for Your Nervous System and Hormones
This is where the magic happens—because NEAT isn’t just “extra steps.” It actually helps your body regulate stress and stay balanced.
NEAT Supports:
Lower cortisol (stress hormone)
Increased insulin sensitivity (less fat storage)
Better blood sugar control
Increased dopamine and serotonin (mood boosters)
Better sleep
Nervous system recovery
When you're constantly in a high-stress “go-go-go” mode, NEAT acts like a reset button for your body.
Exercise vs. NEAT: What’s Right for a Busy, Overwhelmed Mom?
Here’s what I tell my clients:
If you’re doing 5–7 days of intense workouts, but still not seeing results, you may be in a stress cycle that’s hurting your metabolism.
But if you:
Do 2–3 days of strategic strength training
Increase your daily NEAT (steps, movement snacks, active living)
Let your nervous system recover
You’ll not only burn more fat and build more muscle—you’ll feel better. Think:
Better sleep
Fewer cravings
Calmer moods
More energy
A metabolism that finally starts working for you
This isn’t about “working smarter not harder.”
It’s about working with precision.
With purpose.
And building a rhythm that fits your real life.
Want Help Rebalancing Your Life—and Healing Your Metabolism?
If you’ve made it this far, I know you’re serious about change.
Not another burnout plan. Not another quick fix.
Real, lasting results that match the pace of your life.
I’d love to invite you into my beta round of the Ultimate Work-Life Rebalance Solution.
You’ll get:
Early access to my proven system
Personalized coaching for your body, stress levels, and goals
Strength workouts designed for busy women
A lifestyle rhythm that supports both fat loss and energy
The most affordable investment this program will ever be
Apply now for your free beta evaluation call:
https://1awayfitness.com/rebalancebetaevaluation
We’ll talk about what’s working, what’s not, and whether this is the next right step for your goals.
No pressure. Just real strategy and support.
Let’s Build a Body That Works with Your Life—Not Against It
You don’t need to hustle harder.
You don’t need to give up your family time.
And you definitely don’t need another exhausting routine.
You need a plan that understands the pressure you’re under—
and gives you the strength, energy, and calm to rise above it.
Let’s rebalance your body and your life—together.
