Monthly Archives: June 2014

Does your workplace sabotage your weight loss goals?

When trying to lose weight, the workplace can sometimes be your worst enemy. Maybe it’s a vending machine, a colleague’s candy dish, or baked goods for special holidays and celebrations, that test your willpower. Every office has these obstacles and the only way to fight them is with a plan. Below are a few common workplace saboteurs and strategies to fight them:

Saboteur #1: Candy Jar/Baked Goods Station - There is always that colleague who keeps a jar of candy on their desk or that brings in donuts or baked goods for the office. How do you resist the temptation of digging in for a bite or two (that we all know start to add up quickly)? Keep a stash of healthy snacks at your desk such as: nuts, fruit, or protein bars. This will make it easy for you to have healthy options and resist the temptations. Allow yourself one day a week to indulge in a couple of treats. This prevents binging and actually helps willpower.

Saboteur #2: Sitting for long hours – A study done by the Swedish School of Sport and Health Sciences indicates that even as little as a few hours of continuous sitting causes metabolic changes that increase blood sugar levels and decrease the amount of fat used as fuel, therefore increasing the amount that goes back into storage as body fat. The good news is that short bouts of physical activity, spread throughout, can help reduce the negative effects of too much sitting. It doesn’t have to be high intensity activity, like formal exercise-simply getting up and walking around the office or the house for 5 minutes every hour can really help.

Saboteur #3: Busy Workload = Skipping meals – We have all been there, pressure is on to get something done and we don’t feel like we have time to go out and get food or even take a lunch break. Along with your healthy snacks, you should keep some meal replacement shakes in your desk (We like Advocare Meal Replacement Shakes, or Genesis Pure non GMO and organic Health Trim shakes). That way you can mix up your shake and drink it while you work.

There will always be things that tempt you when you are trying to change a behavior, like eating healthy and exercising. Planning is always going to be your best strategy to lose weight. Taking time on Sunday to map out your meals for the week, and packing your lunches with snacks the night before will help you succeed and overcome the workplace saboteurs.  Choose to change one small thing at a time and continue to build on your successes.

“A journey of 1,000 miles begins with one single step.” Chinese Proverb

Why I Don’t Set Goals Anymore…

By: Ann Corwin Marix, ACE-CPT, LMT

Definitions:

Goal: object of a person’s ambition or effort; an aim or desired result.

Habit: a settled or regular tendency or practice, especially one that is hard to give up.

The definitions alone are pretty self explanatory as to why I have decided to nix the goal making and start on the habit forming. Do you see what I’m talking about?  Yeah, it’s that simple…I know, you are probably giving yourself the palm to head and saying “Geez that makes sense!”

If you don’t get it, that’s ok, it took me 50 years to figure it out, so I’ll cut you some slack.  Creating a goal (i.e. lose 10lbs for the beach trip, workout to fit into your new outfit for the company party, etc,) has its benefits. It provides a motivation to do better, look better, or feel better.  The challenge with goal making, however, is the end result is just that, the end.  Think back to how many times you “set goals” and once they were achieved, you quit doing what it was that helped you achieve that goal?  I can see you thinking and shaking your head because you know exactly what I mean!  No…that’s not you?  Really? Ok, then dig a little deeper and tell how many of your ‘goals’ are repetitive?  In other words, can you just go back every year to your Resolutions list and basically do a ‘cut and paste’?  I’ll pause here a moment as you have just been slapped by the reality glove.

Think about habits and we automatically add the word “Bad” to the front.  We generally think of habits as those acts that are bad for us.  Yes, there are some bad habits out there; smoking, excessive drinking, too much time playing video games, too many to mention. Once again, I ask you…think of your “bad’ habits?  Now, think about how often or long you have been doing them?  See where this is taking you?  Again, I’ll give you a break and say it plain and simple:  Start creating good habits that are in line with your ideas and dreams of a better life, better health, and better world and see what happens.   What are good habits?  Well, it can be anything that makes for a more positive, productive, and happier you.  Create the habit of drinking more water, walking 30 minutes 4 days a week, getting to work 15 minutes earlier, and so on.  Those three habits alone can result in meeting your desired goals.  How?  More water…flush the fat and lose weight, walking…lose inches and fit into the outfit for the party plus build endurance to dance the night away, arrive early at work…get a jumpstart on the job reduces stress and makes you feel better.  Good habits become second nature to what you do and who you are hence, your goals, dreams, and ideas are resolved by default…Ok, I think you getting the picture! I can see the light bulb shining brightly over your head…you’re welcome!

So the short of it…Goals are an idea, a way to define your dream…habits are something you do to put your idea into action, make your dream a reality forever, not just a day!

About the Author – Ann Corwin Marix

annAnn’s start in health and wellness was (and still is) as a masseuse after, believe or not, hiring a personal trainer.  See athletics, exercise and activity have always been a major part of my life; but over time life seemed to take over – work; raising a child; keeping a household took its toll and my “Me-time” seemed to disappear.  Long story short, what was going to be a time to make myself feel better (by getting a massage after some a personal training session) became an eye opening experience and drove me to obtain my massage license and help others in relieving pain from injuries, trauma, or simply everyday life. Wanting to get back into exercise, I became a Jazzercise instructor and then wanting a closer relationship with clients, followed that experience by becoming an ACE Certified Personal Trainer and Certified TRX Instructor.  I love providing my clients with a unique and fun approach to help motivate and drive to obtain the results they want.