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

Propel Forward with Purpose, Power and Insight

Yesterday was November 22nd, the day I was planning to compete in my third NPC Bikini show. It didn't happen.

About six weeks ago, I was assessing my progress, considering where I was at the same time while preparing for my last show. My improvements were subtle. 

I also considered the purpose of competing and took into account my current goals. They didn't align. The purpose of competing (for me) is to push myself to achieve more than I have in the past. To intensify my workouts and emphasize a specific eating regime. Along with a persistent and consistent attitude, success results when all of these things align. My current goals? To focus on emphasizing others' progress. To develop myself as a personal trainer and fitness professional. While it's definitely possible to do BOTH of these, I will feel better equipped to do so in 2015.  The result of that decision? Peace of mind. Peace of mind can propel us forward with purpose, power and insight. 

So how do you find out if you're moving forward through force or with purpose?  Ask yourself these questions.

What are your instincts saying?  Sometimes we know the answer long before we're willing to admit.  If you are hesitating, if you are thinking twice about a specific scenario, chances are you may not be ready to pursue it.  That doesn't mean you never will be.  It might happen at a later time, in different circumstances, having gained strength through experience.

What is your purpose?  Are you focusing on self improvement? Are you working to improve the lives of others?  Decide why you are doing what you are.  Is the work, time, and commitment it takes to achieve those things worth it? I try to focus on goals that achieve both of these things.  Because if you are able to improve the lives of others, then by default you will have improved yourself as well.

Beyond the Fitness Bubble

In high school, I weighed 45 pounds more than I do now. I could go an entire day without saying a word, sometimes wondering what my own voice sounded like. Years later, among red solo cups at a college house party, a former classmate commented "you went to my high school?!" And although a graduating class of 250 is neither large nor extremely small, I shifted my gaze downward at that moment, embracing the introvert I've always been. While in high school, I was inactive, ate too much, was discouraged by the amount of weight I gained and the fact that I was not "athletic." The tennis coach ordered a double X t-shirt for me in the Fall of 1997. I weighed approximately 210 pounds at the age of 16 and felt invisible--not just to others, but to myself. My happiness and health were not a priority.

When deciding what to study in college, I pursued my new found passion for fitness. My mom had given me a membership to Women's Workout World as a birthday gift and I was hooked on the rush of adrenaline and the drop in my weight. Ever since then, I have been intrigued by the body's ability to heal itself and even to excel--with proper nutrition, activity, and REST. This was definitely a life changing breakthrough. Had I continued in the direction I was heading, I can only imagine where I would have wound up. Currently, I am a full time fitness instructor and personal trainer.

Growth is key! If we are not moving forward, we will become mediocre. To grow as a person or company, we must surround ourselves with people and circumstances that challenge us--physically and mentally. I like to think of it as "cross training" for the mind. I've recently kayaked the Illinois River, attended a martial arts class, traveled to Salt Lake City, visited Dallas and went stand up paddle boarding, and (most surprisingly to me) shot a 45 and M1 Garand at a shooting range in Indiana! If you repeatedly do the same exercises, in the same order, lifting the same amount of weight, you will plateau! Such is life. If you go to the same job, go out with the same friends, attend the same social gatherings, you will plateau! Be gentle on yourself--there's no need to go from jogging along the Lake Front to signing up for the Iron Man. Add 30 seconds of jumping jacks between your strength sets. Find a random group on meetup.com and participate in an activity you've never done, with people you've never met--I did!

You may be wondering if I plan to earn a black belt in karate, kayak the Rio Grande, or start a gun collection. The answer is no (unless we're referring to a pair of biceps!). I've tried that and having multiple hobbies/pastimes results in overcommitment. How can you truly enjoy yourself (and bring joy to others) when you're constantly stretching time, bending over backwards, and dropping down sets of dollar bills? My intention is to experience new things daily. Perhaps this will lead to another breakthrough in my life--finding opportunity and experience in uncharted territory, on a tennis court while staying at a resort in Jamaica! Maybe not. Take each moment for what it is. After all, there really is no "bubble" except the one we create in our own mind. And if you're having trouble breaking through...figure out where you are, where you want to be, what it takes to get there, AIM...and then TAKE A SHOT.