The Work-Workout Balance

Work hard and the results will come, right?  Kind of.  If your goal is to get in shape, then yes, you will have to work hard in the gym (or wherever you fit in your fitness).  But you will also have to manage your diet and make sure your sleep schedule is on fleek.  Likewise, there is more to it when it comes to your making “gains” in your career. It takes long hours, evening social events, and sometimes lengthy travel in order to make progress and move upward.  So what happens when those requirements interfere with your gym time and your promise to replace beers with banana-spinach protein shakes?  The following solutions will ensure you overcome those pesky barriers to success. 

The Problem:  Happy Hour

The Solution

It’s been a long day filled with phone calls, emails and meetings. You’ve made some final decisions regarding a big project while texts from your indecisive friends pop up on your phone.  Pizza or burgers?  Outdoor beer garden or indoor with flat screens to watch the game?  The only decision you want to make is what time to leave the office.  One of the problems with happy hour, is it rarely lasts an hour.  It might turn into dinner following your after-work drink, which then turns into “one more” after finishing the entire burger and fries you ordered because your alcohol-influenced self read it on the menu as “protein.”

-Avoid showing up to happy hour on an empty stomach.  Drinking on an empty stomach will increase the impact of the alcohol, and decrease your ability to resist that plate of nachos.

-Have a snack beforehand.

-It’s also a good idea to be the last one to have the first drink.  The later you begin your happy hour, the less alcohol you will likely consume throughout the evening.

The Problem: Burning the Midnight Oil

The Solution

Maybe you're up with the birds to catch that rush of endorphins that you chase at the gym. Maybe you're up late every night, replying to every email and reviewing every power point slide of your presentation. If you can relate to either of these, or (worse) both, there's a chance you're not getting the recommended 7-8 hours of sleep each night. If you'd rather burn fat than "midnight oil," prioritizing your sleep is a must. The quantity and quality of rest you get has a direct impact on your mood, energy levels and the hormones that support muscle growth and control your appetite. Having trouble calling it quits?

-Unplug at the same time every night to develop consistent sleep habits.

-Retire from the phone, computer and TV so you can recharge your body along with those devices.

-Consider using an eye mask to reduce the impact of light in your room.  Even a subtle amount can affect your melatonin levels, a hormone which plays a role in weight control and immune health.

The Problem:  The Vending Machine and Food Delivery Services

The Solution

Remember when hunger struck and you instinctively ran to the vending machine to grab a snack? With countless food delivery services, you might find yourself grabbing your phone just as quickly as those Gardetto’s.  Overcome endless, convenient food options and a bottomless burrito bowl by filling up with these tips.

-Schedule healthy food. The convenience of many smartphone apps makes order food fast, easy and efficient.  Use this to your advantage! Know which restaurants or meal delivery services offer nutrient dense options.  Many of them offer customized options such as gluten-free, nut-free, Paleo and vegetarian.

-If you’re eating out, don’t be afraid to create your own “meal” of side dishes.  A few of these “micro-meals” can add up to create a well rounded lunch.  Aim to include a protein, carb and veggie.  An example might be a baked potato, loaded with steamed broccoli and cottage cheese.

-Go with the tried and true "old school" method of packing your own.  And keep snacks at your desk! 

The Problem:  When (and where?) to Workout

The Solution

There's an increasing number of hotels and workplaces that provide gyms and wellness programs. Whether you're on the road or at work, there are countless opportunities to workout regardless of what your HR department might offer. Many companies provide free access to onsite gyms, or discounted memberships to one in your community. Onsite fitness centers, or those at a hotel, may not be "all inclusive" but the most important part isn't the amount of equipment or how new it is, but what you do with it.  Regardless of where you are or what equipment you have access to, keep the following in mind.

-Implement activities throughout your workday.  Think planks, wall sits, and stair climbs!  Never underestimate the significance of staying active.  Before roll your eyes and think “I’ll pass on burning the 10 calories,” take into account the energy-impact, how it will contribute to a quick mood boost.  It might also be exactly what you need to prevent a trip to your co-worker’s candy jar.

-Keep a pair of gym shoes and workout clothes in your office. While you might not have access to a shower, you never know when you might be able to get outside for a quick walk or outdoor circuit.  Check out The Bare Basics Workout for an equipment free routine you can do anywhere.  

These tips, along with commitment and an open mind, will help you achieve progress and bring you closer to your fitness goals despite work-related obstacles. What are your favorite ways to stay active and maintain a healthy lifestyle when balancing responsibilities at work? 

This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance

5 Thoughts to Ponder While Setting Goals

Years ago I was invited to a networking event that was taking place at Willis (forever in my mind "Sears") Tower.  Back then, we had flip phones instead of GPS.  And having grown up in the Chicago suburbs, I was confident that my map-less self could navigate along the Dan Ryan and through the city streets to reach my destination.  After all, how can you miss the Sears Tower??  Until 1998, it was the tallest building in the world.

I set out with the eagerness and excitement of a young professional, heading along 94-West and taking in the skyline as it lit up among a dark sky.  It didn't take long to realize I had no idea which exit to take, which roads to turn down.  My confidence dropped as quickly as Chicago's winter temperatures.

After a couple of turnarounds, and one pullover to ask for directions, I finally reached my destination.      While the embarrassment of this experience has diminished, the lesson I learned has stayed with me.  How many times have you had to take an unexpected turn and re-route? Regardless of your destination, chances are at some point in your life you have realized that while it's important to set a goal and keep your eyes on the prize, it's just as important to spend time revealing and understanding the steps it takes to get there.

1. Where is your starting line?  Stay focused on your experience and your skill set.  It can be discouraging to compare your accomplishments to someone else's.  Let the success of others inspire you and help provide the framework for what is uniquely yours.

2. Where do you want to be?  Stay unique. Self development will create self awareness, which then allows you to become your best self.  Being your best self creates the foundation for everything you're trying to build--for yourself and for others.

3. Plan for roadblocks and detours.  There will be potholes, red flags and slow moving traffic along the road to success.  Use your resources! Some of my favorite resources for self development are podcasts, books, and professionals in the industry.

4. Small steps.  If your biggest dreams scare you, break them down into smaller, more manageable plans of action.

5. Go with the flow.  Unsure where you're going?  Focus on your hobbies and your passions.  Network with likeminded individuals.  A lot of the most successful people didn't start off with a business plan. Their business developed because of their plan to make progress one day at a time.

Comments? Feedback? Let me know! I'd love to hear what your goals are and how you are accomplishing them.

Tod and A Fitness Blog?

Tod and A Fitness Blog?

I sit here asking myself: why is a 33-year-old, divorced, unemployed, single dad being asked to write for a fitness blog? I’m thinking of 20 good reasons why I wouldn’t be asked to write for a fitness blog, but then the reason why hits me. 

Maybe my article could serve as a good outlet for
me to tell my story. And if - along the way - it helps someone in my same or similar situation, then maybe blogging should continue to be a regular outlet for me. 

Are there any other 33-year-old, divorced, unemployed, single dads out there? That’s another question I ask myself a lot. Not because I feel sorry for myself, but because just a few short years ago I never would have thought that description would fit me. In fact, writing it twice already, it still sounds absurd. Perhaps you find yourself in your own life changing situation, one that you never foresaw happening. Regardless of the circumstance, the best we can do is hope that our actions and decisions will bring us to a better place in the long run. 

Without getting into the gory details, the last six months of my life have been rather tumultuous and some drastic changes have taken place. Some that I chose to make and others that were forced upon me. In the face of all of this change, I realized that I needed to find some stabilizing idea or belief to get me though the adversity I was facing. Yet, how do we implement the necessary changes in our lives to create this stability, to overcome adversity? What do those changes look like, particularly in the fitness realm?

Previous Success
Back in 2013, I committed to working on my health and fitness to be a good example for my young son, and as a way to break up the day working in my home office. The changes I made weren’t drastic, yet produced good results. It just took a little effort and dedication. I lost close to 20 pounds and felt better about myself in the process. 

However, that feeling of accomplishment was short lived as my personal life began to change for the worse and I fell back into some bad habits. These habits continued up to, and through, my divorce in late 2014. The hard work and dedication I put in to making myself better physically had all but been erased. 

It was then I decided I needed to re-dedicate myself to improving my health. There were things in my life that were out of my control, but one thing I can control right now is my well-being. But, this time I wasn’t sure where to start. My previous success was a guide, but that routine had grown stale and I was ready for a new challenge. This is where my good friend Megan enters the picture. 

A True Professional
Megan and I have known each other since 2002 when we began working together at the Illinois State University student recreation center. Even then, she was dedicated to her workout routines and had made living a healthy lifestyle a priority. I had always admired that quality about her, knowing I lacked the same discipline and self-motivation.

She and I had lost touch in recent years as she began to establish herself as a fitness professional in Chicago and I was living 12+ hours away as a married father to a young son. That said, sometime in the past year we had re-connected superficially on social media. Our conversations were few and far between, but as the thoughts entered my mind about re-committing to my fitness, I felt comfortable asking her for some advice.

A True Friend
It’s intimidating for anyone to admit weaknesses or discuss things that are out of their comfort zone. I was putting myself out there to a certain extent, but I felt like Megan would understand my needs and be able to help me get on the path to success. I’m glad to say that I was right and she has greatly helped me in the last few months. 

Not only has she helped me understand my fitness level and also start me on a program that is sustainable for me, but she has been a source of positive energy in many ways. Most specifically, she has developed a great way of thinking positively through adversity and has transferred those ideals to me. She has made me realize that there are positives to be taken from any situation.

What Now?
So, how best to wrap this up with some actionable items -- in case there are any other 33-year-old, divorced, unemployed, singles dads out there. Actually, I hope that these tips can be applied by anyone facing adversity such as losing a job, struggling in a relationship, or just feeling like you are in a “life rut” and need some help in improving your well-being. 

Consider these thoughts if you find yourself facing hard times and need some structure to help you through whatever you may be facing. 

1) It is going to be OK...it is going to be OK
2) Reach out to your family, friends, former colleagues, former bosses...people want to help
3) Network with your “weak” ties or people you have lost touch with…people want to help
4) Don’t be afraid to ask for help or advice...people want to help
5) Write down items swirling in your head, it will help you “un-clutter” the mind
6) Establish a solid sleep and workout routine (the structure is important)
7) If you do nothing else each day, fit in a workout...you’ll feel better about yourself
8) Stay positive and always reflect on the good that you have in your life
I can tell you that putting these thoughts to paper (or word processor) have really helped to reinforce in me that the steps I am taking right now are positive ones that will help lead to a positive outcome. I can also tell you that Megan has played a part in getting me through this, and for that I am grateful. 

Megan has been kind enough to let me be a guest on her blog; so, if you’re reading this and unsure about where to start on your fitness journey, reach out to Megan. Her philosophy that “everyone is unique” and “not every workout works for everyone” is one that resonated with me and I think will make many feel comfortable. She is a true professional and also a great friend and I can’t thank her enough for her support during these trying times. Now, it’s time for me to go do some planks....

Tod

Tod Meisner has 10+ years of public and media relations, sports information, digital and traditional marketing, social media and employee communications experience.  He is also a doting father, baseball fan, storyteller, sports humorist, Ticket P1, bourbon drinker and all-around good guy.  He can be reached at todmeisner@gmail.com or you can follow him on Twitter, LinkedIn and Instagram.  You may also subscribe to his blog, Meisner Musings.