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Archive for the ‘lifestyle change’ Category

You’d like to mingle more with your co-workers, but every opportunity seems centered around eating and drinking. Don’t fret. There are plenty of ways to integrate your healthy lifestyle with your on-the-job social life, enabling you to boost your social capital while staying true to your health goals.

Studies show that healthy habits are strongly influenced by the people we spend time with, for better or for worse. Don’t let your co-workers’ negative health habits bring you down. Instead, be a positive role model for an active, healthy lifestyle and help build a corporate culture of health from the ground up.

Go For a Walk

  • Invite a co-worker to join you for a quick walk instead of a coffee or smoke break. You’ll have a chance to catch up on work or personal matters, and return to your work stations reenergized and focusing on the tasks at hand. Even a 15-minute walk can do wonders for your mood and creativity.
  • If you have a standing 1:1 meeting, suggest making it a walking meeting and reap the benefits of physical activity while getting the job done.
  • Take the stairs whenever possible and others will likely follow your example.
  • Take it one step further and organize a workplace walking group. Meet before or after work, during breaks or at lunch time for fun, fitness, and camaraderie.
  • Bring your lunches to a nearby park or other outdoor area. After eating, enjoy a walk together.
  • Visit a local bookstore, art gallery, or museum during your lunch break.

Team Training

  • Join a company-sponsored or community sports league and have fun playing basketball, softball, hockey or soccer with your work team.
  • Find a local fitness event, such as a 5K walk/run, walk-a-thon, or sprint triathlon and invite your colleagues to train together for the upcoming event.
  • If your workplace has an onsite gym or fitness classes, or if a nearby gym offers a corporate discount, participate.  It’s a great way to meet like-minded co-workers.
  • Help organize and promote an internal fitness event: Climb stairs to benefit a charity or create a pedometer step challenge.
  • Bicycle or walk to work. Find other employees who get to work on foot or on wheels and commute in together, if possible.
  • Take 2-minute stretch breaks throughout the day together.

Just For Fun

  • Organize a potluck, but bring a healthy dish to share and pay attention to your portion sizes.
  • Play Frisbee® or freeze tag on your lunch break.
  • Organize a weekend company day hike or volunteer to help organize active games at the employee picnic.
  • Volunteer as a work team to plant trees, clean up a park or walk dogs at the animal shelter.
  • If unwinding at a pub after work is part of your workplace culture, join in once in a while. Practice moderation, and if you don’t want to drink, order a sparkling water or orange juice.
  • Invite co-workers to your home for a barbeque and a backyard Badminton tournament.
  • Start an employee bowling league.
  • Invite a co-worker to join you for an after-work run, bicycle ride, or game of racquetball.

Social Success

Developing good relationships with the people you work with is important, not just for your career, but for your health. Don’t let your commitment to good health stop you from getting to know your co-workers. Take the initiative to be active at work and encourage others to join in. When you inspire your co-workers to make physical activity a priority, you create even more of the social support you need to keep yourself moving.

Original Article: https://www.acefitness.org/acefit/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/

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8295214_XXLMorning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.

Your best time is based on a “constellation” of factors:

  • location,
  • time of day,
  • type of physical activity and
  • social setting, among others.

“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”

Everybody’s Different

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.

For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”

Fit in Fitness

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example:

  • In the morning, park 10 minutes away from the job and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout!

“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Source: When is the best time of day to work out?

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Our farmers produce more food than we need to feed America. Unfortunately, the generous supply of vegetables and fruits in this country is often taken for granted by many who have easy access to it. In fact, a National Resources Defense Council report finds that roughly 40 percent of all edible food produced in America is not eaten. Based on food and beverages thrown out, up to $2,275 is wasted each year by a typical family of four in this country.

Fresh foods make up most of the discarded food. The average American wastes about 20 percent of the vegetables and 15 percent of the fruits inside and outside of the home, numbers that are higher than the previous generation. Properly storing fruits and vegetables is important in getting the most out of your produce. Keeping heart-healthy produce fresh prevents waste and will help save money. Learn how to stretch your budget with this infographic.

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What's Your Ideal Body Weight?To lose weight, you need to burn more calories than you eat. But it’s not always clear how to do that. For most people, a successful weight-loss plan has two parts: healthy food choices and physical activity. Understanding the balance between the two can help you lose weight more easily and keep it off!

According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:

  • 98% have modified their eating habits.
  • 94% have increased their level of physical activity, especially walking.
  • 78% eat a healthy breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of television per week.

So you think you’re ready, but you’re not sure how to take that first step? It’s not as hard as you might think.

Start your weight loss journey using these 5 steps:

Set realistic goals.

Before beginning a weight-loss program, assess where you are today so you know what you need to improve. Learn your BMI to help determine how much weight you would like to lose to reduce your risk of health problems.

Set yourself up for success with short-term goals, like “I will make lifestyle changes which will help me lose (and keep off) 3-5% of my body weight” or “I will reduce the amount of times that I eat out each week from ___ to ____.”

Short-term goals like these can seem more achievable, and can, little by little, keep you on track toward your long-term goals. If the goal is too difficult, it’s harder to achieve and can lead to self-judgement and disappointment that can derail the smaller successes you’ve achieved.

Understand how much and why you eat.

Use a food diary or tracking app for a while to gain an understanding of what, how much, and when you are eating. If you tend to snack late at night or visit fast food restaurants several times a week, those might be opportunities to make healthier choices. Being mindful of your eating habits and aware of common roadblocks and excuses in your efforts to lose weight can help you set and reach realistic goals.

Manage portion sizes.

It’s easy to overeat when you’re served too much food. Smaller portions can help prevent eating too much. Learn the difference between a portion and a serving and how to keep portions reasonable.

Make smart substitutions to reduce sodium, saturated fat and added sugar.

Foods high in saturated and trans fat and sugar are often high in calories too. But that doesn’t mean you have to give up your favorite flavors. Learn to make smart substitutions instead. Learn how to reduce the added sugars in your diet with these infographics. Take the 21-Day Sodium Challenge to reduce the sodium you eat. Discover healthy snacks for between meals and fruits, vegetables, and whole grain foods to help keep you fuller longer.

Balance what you eat with physical activity.

Most of us can agree it’s easier to take calories in than to burn them. The amount of physical activity an individual needs to lose weight can vary, but in the weight-loss equation, healthy eating and physical activity complement each other. Both are essential parts of losing weight and staying at a healthy weight. Physical activity is anything that gets your heart rate up. Learn the AHA Physical Activity Recommendations for Adults.

Tips to help you on your weight-loss journey:

  • You may want to work with a registered dietitian nutritionist (RD or RDN) to create a healthy eating plan. The Academy of Nutrition and Dietetics offers a “find a dietitian” resource on their website.
  • Learn how sleep can affect eating and see if there are changes you could make in your sleep schedule.
  • If you feel you need more support, look for a weight-loss program that’s been proven safe and successful. Get personal support from a weight-loss group or buddy.
  • Aim for a gradual weight loss with healthy lifestyle changes until you reach a healthy weight.
  • If you have any heart conditions or you are experiencing symptoms of other chronic health issues, talk to your healthcare provider before starting a weight-loss or exercise program.
  • Include maintenance in your goals to help you keep the weight off.
  • Remember, these steps lead to life-long healthy eating. They are not a quick-fix diet.

Source: 5 Steps to Lose Weight

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Reflecting Forward 20113…2…1…happy New Year! It’s time to put the last year behind you and work toward what you couldn’t accomplish the year before. Lose 25 pounds, exercise daily, stop eating so much chocolate…it’s all so possible!

You go to the gym and it’s packed! Looks like you weren’t the only one who had a weight loss resolution. You start awkwardly fumbling around and after about 20 minutes, you begin to sweat. It’s working! After a month or two, you would have noticed the gym attendance has tapered off a bit—had you continued to go.

Most people are full steam ahead at first start, but often times that steam begins to run out and old habits return. So how do you maintain your resolution and accomplish your goals for the New Year? Here are some tips to keep you going throughout the year.

Make a Plan

Most people just jump into whatever activity they want to improve on, with little thought of the long run. One of the biggest problems with New Year’s goals is the fact that most of them are an abstraction. “Losing weight” and “going to the gym” aren’t very concrete and they fall apart easily. Try putting realistic numbers on your goals. “Lose 2 pounds a week for 3 months” or “eat out one less time per week” give numerical value to your goals and they begin to material and become more concrete.

Start Small

Notice the weight loss goal was was 2 pounds, not 10 pounds. It is best to take time with accomplishing your resolution. Most people kick-start the New Year with a vengeance, but they begin to fizzle within weeks. Most of the time this is because they started too strong and didn’t ease into the transition. Take your time with your resolution, it’s not a race. Start with small victories and work your way up to the big picture.

Create Accountability

One of the best ways to accomplish something is to broadcast it to the world. Tell everyone about your goal, but not as a New Year’s resolution. No one will expect you to keep a New Year’s resolution, but they will hold you to your word on a goal. Tell your friends and family what your goal is and what you’re doing to accomplish it. Over time, they’ll ask how you’re doing and support you, which will in turn give you something to be accountable for.

A new year brings new challenges and an opportunity to change your behaviors for the better. The hard part is sticking to your guns and accomplishing all you want to accomplish. Set a realistic goal, tell your friends and plan it all out and by the same time the next year, you’ll be celebrating the new year and the completion of your goal!

©2016 Tiffiny Marinelli, Energy in Motion LLC

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Benefits of Workplace Yoga ClassesIf you have heard of the movie, The Secret, you have heard of the Law of Attraction, as well. The Law of Attraction is not something that simple comes your way; you have to put a little effort into, as well.

The law of attraction states that every positive or negative event that happened with you was attracted by you. You may or may not buy that completely, however, I will say There are techniques that you can use in order to make the Law of Attraction work for you so that you can get what you want out of life.

Learn How to Meditate Using Creative Visualization

First and foremost, if you are interested in utilizing the Law of Attraction to its fullest potential, make sure that you begin each day with meditation. Meditation is important as it brings your focus toward what you desire and what you expect for that day. Meditation will increase brain power and have your mind at that relaxed state.

Creative Visualization is a powerful tool in creating the feelings behind the desire. It is not enough to just meditate on something you wish to attract into your life, visualizing brings it to life.

Creative Visualization takes it one step further by incorporating the feelings you are feeling as you see yourself.  It has been successfully used in the fields of health/wellness, fitness/exercise,  education, business, sports, and the arts for many years.

As you embrace the feelings of joy and happiness, you will see that more joy and happiness will enter your life. Creating visualization makes this happen by using your emotions as triggers.

Learn the Art of Being Grateful

Being grateful means truly understanding how much we already do have without asking for any more. When you are in a state of gratitude, so many more things to be grateful for come our way.

Take a look around you, there is so much to be grateful for, but you need to stand up and take notice. When you start to understand the simple blessing such as butterflies or flowers that envelope your life, you will feel more joy. Once you feel more joy, you will manifest more joyful events in your life.

Write Your Own Thoughts

If you really want to get the most out of the Law of Attraction, then you must consciously control your own thoughts on a daily basis. Sometimes you must control your thoughts on a moment-by-moment basis.

If you find yourself going into negative or self-sabotaging thoughts, you need to take responsibility in several ways.

  • Think positively
  • Concentrate on all that you are grateful for
  • Give yourself positive affirmations

Focus as often as you can on what you DO want rather than on what you don’t want. For example, if you want to be healthier, or lose 25 pounds, focus on the results and the solutions you would like to see.

Start creating your thoughts to show up as you wish.  Remember, this is the first day of the rest of your life.  Focus on joy, happiness and success.  Start creating your own victory!

© 2014 Tiffiny Marinelli, Energy in Motion

Further Reading

How to Eat Mindfully: Learn to Appreciate Every Bite

How to Find Your Exercise Motivation

 

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Right now is a great time to quit smoking. Why? In as little as 20 minutes you’ll start to feel the benefits of not smoking. As soon as you quit,your body begins a series of healing and recovery changes that continue for years. Stopping smoking can make a big difference to your health and lifestyle. It is never too late to stop to greatly benefit your health. If you need more incentive to quit smoking, here are some reasons that you may not know about.

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© 2014 Tiffiny Marinelli, Energy in Motion

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