Lifting for gains (muscle/strength) can also equal losses.
Strategies focused on how to stay healthy and productive, particularly for those of you who sit at a desk all day.
- Use standing desks, or better yet, treadmill desks
- Walk across the building to talk to a colleague rather than sending an email
- Take the stairs instead of the elevator
- Walk outside the building a few times each day
- Hold meetings while walking
- Create a competition in your office to become more active and lead a healthier lifestyle
A few simple tips for dropping pounds and beefing up your budget!
How challenging our assumptions can change our mindset, save us money, and make us healthy!
The neck is really designed to balance the 10- to 14-pound pumpkin that sits on top of it. The problem arises when your head starts to drift forward.
The WHY and the HOW to cultivate muscle mass. If you don’t think this topic pertains to you, I will politely say stop being a jabroni. Ultimately, developing muscle mass is going to be one of the most important outcomes of exercise.
It seems like there is a new diet fad, fitness guru with a crack pot scheme, or nonsense nutrition plan for weight loss that comes out every week. The majority of people because they are restrictive, often scientifically unfounded, and/or don’t address individual needs.
1. You’re not eating often enough – Don’t let your tummy be empty for too long. Eat something every 3 or 4 hours.2. You’re not getting the right balance of nutrients – Aim to eat more fiber, protein, and a little healthy fat to stay satisfied.3. You’re eating too many simple carbs and sugars – Knock it off with the white bread, pasta, bagels, and pastries!!!4. You’re dehydrated and confusing thirst for hunger – Drink more water to eat less.5. You’re stressed – Stress = Cortisol = hunger. Try yoga/meditation or some of these practices.6. You’re not paying attention to what you’re eating – When shoveling it in, you essentially forget you already ate. So, eat mindfully.7. You’re not getting enough sleep – Sleep = hormonal control = appetite control.8. You have an underlying medical condition – Diabetes, hyperthyroidism, depression, and anxiety (along with some medications) can mess with appetite.
1. Turn “outcome goals” into “behavior goals” – Outcome goals are how we want things to be at the end of the process. Behavior goals focus on the things we have control over, and represent your commitment to practice a set of actions or tasks every day as consistently and regularly as possible. Here’s how to break goals into skills; skills into practices.2. Turn “avoid goals” into “approach goals” – Saying “don’t” or “stop” in the goal setting phase means you’re telling yourself to stop doing something which almost guarantees you’ll keep doing it. Approach goals are about adding and enjoying “good stuff”, and pulling yourself toward something desirable (and quietly pull you away from something you’re trying to avoid).3.Turn “performance goals” into “mastery goals” – With performance goals means you’re looking for external validation which can be incredibly demotivating if they don’t work out. Mastery goals emphasize the process of getting a little bit better each day, the joy of learning, and feeling good about your own personal progression.
1. “Complete or kill” – If something is important to you, complete it. If not, kill it.2. If you commit to nothing, you’re distracted by everything – Do you make time for your goals above all else? Do you organize your day around accomplishing them? If you commit to nothing, then you’ll find that it’s easy to be distracted by everything.3. It doesn’t matter how long your goal will take—just get started – Don’t let the length of your goals prevent you from starting on them.