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Posts Tagged ‘living a healthy lifestyle’

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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There are a lot of viable ways to get fit or maintain that optimal physique, but did you know that coconut oil could one of the best things you could use?  That’s right: the saturated fats that are found in high-quality coconut oil may actually increase your general health over time.  In a world where the average consumer is inundated with weight loss and health improvement options, it may come as a relief to some folks to hear that something as natural as coconut oil could make all the difference.  While certain folks hear the word “coconut” and picture sunny beaches and tropical drinks, others are hearing the same term and instead becoming reminded of its incredible health-related properties.

The Truth of the Matter

You may have heard some bad things about coconut oil, but your source was mistaken.  If coconut oil were so bad for your health, then those cultures who have been using it would have some serious health problems.  The truth of the matter is: those who use coconut oil regularly are often healthier than those who do not.  Although the benefits may not be obvious to some folks, it is important to understand the value of a good source of saturated fats.

Coconut oil is typically classified as a “medium chain triglyceride” (MCT) which means that the fats within it are passed through your body relatively quickly.  In addition, these particular types of fats rush to the liver which turn the MCTs into a quick burst of energy for you as well.  At the end of the day this benefit could translate into a better working metabolism and ultimately a stronger body.

Other Benefits

Did you know that there are a lot more benefits to using coconut oil besides for simply improving your metabolism?  In reality, coconut oil contains robust amounts of omega-3 fatty acids as well. On top of that, coconut oil is great for cooking because it does not go through oxidation as quickly as other cooking oils.  The slow oxidation makes coconut oil essential to removing harmful free-radicals and other toxins from the body.  These combined properties make coconut oil a wonderful addition to any recipe and are vital to healthy weight loss and fitness management.

Can Coconut Oil help with Diabetes?

Okay, so coconut oil is great for weight loss and fitness, but it is any good for those people who deal with type 2 diabetes?  The answer is a resounding “yes.”  Because coconut oil is turned into energy so quickly, it has the ability to help people manage their blood sugar levels more efficiently.  Over time, users of coconut oil could actually see their insulin sensitivity reduced to surprising levels.

What else should I know?

In our attempt to become optimally fit and healthy we often turn to some pretty desperate measures – ones which ultimately leave our bodies feeling the brunt of those bad decisions.  Thankfully, there are remedies such as coconut oil to come to the rescue.  Using a high-quality coconut oil in your recipes can help soothe any indigestion, all while lessening those cravings for sweets you may sometimes get.

Contrary to popular belief, coconut oil is a spectacular ingredient that you would be wise to incorporate into your everyday diet.  Losing weight is one thing, but being able to improve your overall health in a simple way is essential to your longevity.  Be sure coconut oil is right for you by speaking with your doctor or a nutritionist for more information.

© 2014 Tiffiny Marinelli, Energy in Motion

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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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Fitness buffs start year with boot camp at Lakeland YMCAIt can be difficult fitting exercise into the daily grind. People come up with so many excuses to keep them from a healthy lifestyle and staying active. Becoming one of the “fitness faithful” may seem out of reach, but guess what? It’s actually a lot easier than you think! Exercise has to become part of your daily and weekly habits and once it is, it’ll become second nature and just another part of your routine. Here are 4 easy ways to make exercising into a sustainable habit, instead of feeling like an occasional chore.

1. Have a Partner

You know those days where you just don’t feel like getting up and stepping out of the house? It becomes more difficult when you have a friend waiting outside, ready to go! Having a workout buddy helps to create a fun atmosphere and gives you someone to share your workout journey with. There are even websites, like sparkpeople.com, where you can get a virtual workout buddy and log/track your progress.

2. Create a Routine

Consistency is the key to creating workout success. Pick at least three days a week at a specific time where you are dedicated to your exercise program. Make sure not to cancel those trips to the gym on a whim, unless it’s something very important. But this should be the exception rather than the rule. If you have to cancel, reschedule for the same day at a different hour or the next day. Planning your workouts into your calendar, just as you would a dinner date or business meeting, will help form and reinforce a habit, leading you to overall fitness success.

3. Make Yourself Accountable

There are many different ways to hold yourself accountable to your actions, so the idea is to find one that is realistic for you. As mentioned above, having a buddy to go with you provides motivation on those days you feel less than motivated and can help keep the energy high. Does money motivate you? There is a website, stick.com where you create a commitement contract to yourself towards achieving a certain goal. If you don’t meet the goal, it costs you money, which you can designate to go to a charity if you chose. Another way is to create a daily reminder. Most phones have free apps that ask you if you have fulfilled a certain activity for that day. Or you can be traditional and just use a calendar. Either way, when faced with a “yes” or “no” question, it’s harder to skip your workout.

4. Reward Yourself

Come up with small rewards for accomplishing your goals and you will be more likely to succeed. Everyone likes positive reinforcement and a reward system will give you something to look forward to for accomplishing your workout goals. Pick something you like and reward yourself with it for good behavior. Say you like going to the movies. After every two weeks, if you haven’t missed a day, take yourself out to see a movie. You will begin to associate hitting your goals with getting to see the next blockbuster, which will help with overall success.

Habits can seem very difficult to form and break, but if you chop them up into smaller activities, they become easier to achieve. Follow these tips and you will be able to form new, healthier habits that will lead you to a life of good health and fitness!

© 2014 Tiffiny Marinelli, Energy in Motion LLC

Further Reading

Lack of Workout Time? Fitness Dilemma Solved!

Preparing for a Lifestyle Change

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Living a healthy lifestyle has incredibly benefits: less disease, more energy, longer life, greater capability. Our American society focuses largely on weight loss and while obesity can be very damaging and unhealthy for the human body, the number on the scale is far less important than the actions of your life. Living a healthy life shifts the focus from weight to holistic health and there are three main focus areas: diet and nutrition, exercise, and sleep.

A healthy diet does more than keeps your weight down; it can give you increased energy, a better immune system, and the vitamins and minerals your body needs for both immediate and long-term health. A nutritious diet can help ward off disease and mitigate negative effects of age and disease later in life. A good balance of protein, carbohydrates, and fruits and vegetables can provide a well-rounded diet and will make you feel good from the inside out.

Physical activity and exercise is another absolutely vital component to a healthy lifestyle. Staying active should include both dedicated exercise time as well as regular physical activity throughout your daily life. Aerobic exercise strengthens your cardiovascular system and helps loose excess weight. Strength training and toning can increase your metabolism while providing a healthy layer of muscle. Stretching and anaerobic activities can decrease stiffness and joint aches or help prevent them in the future as well as providing numerous psychological benefits. Daily physical activity such as parking a few extra spots away from the store or taking the stairs instead of the elevator are simple but effective to add more exercise into your normal life.

The third absolute requirement of a healthy life is sleep. Both quality and quantity are important, affecting your mental health and physical well-being. Sticking to a regular sleep schedule, limiting or eliminating reliance on sleep medication, providing a conducive environment and limiting naps can help to ensure quality sleep. Sleep deprivation is considered a form of torture for a reason: lack of sleep can cause physical pain, lack of focus, confusion, aching, and dangerous behaviors. Ongoing lack of sleep can also contribute to mental health issues such as depression.

To truly be a healthy you, you must address all three of these critical areas. Even if you don’t think you can or need to eat well, exercise regularly, and sleep soundly, your body will thank you for it later!

© 2012 Tiffiny Twardowksy, Energy in Motion LLC
 

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