Monday, February 10, 2014

5 reasons your job is making you FAT.

There are many reasons why we struggle to meet our health and wellness goals, but after working in the corporate fitness field, I am determined that our jobs are one of the biggest reasons for weight gain, illness, and chronic diseases. Many of us spend 40 hours or more a week at our jobs and it's bad enough that we spend most of that time sitting behind a desk, but there are other work-related factors that also play a role in our expanding waistlines.  Check out the 5 reasons your job is making you fat.

1.  Working too many hours is literally killing you by killing the time you could be putting in at the gym.  Make sure to limit the amount of time at your job to no more than 50 hours/week.  Overworking often leads to fatigue, depression, poor sleep habits, eye strain, and stress.  Start backing off on hours slowly by saying no when you have too much on your plate, scheduling needed days off, and working in your exercise, sleep, and time with family and friends.
2.  We spend most of our hours at work sitting behind a desk - getting up for lunch or to use the restroom isn't cutting it anymore.  Get up often to walk around the office or stretch.  Schedule a walking meeting, walk to a co-worker's desk instead of calling or emailing, always take the stairs (use the restroom on the next floor up), try to get a quick workout in at lunch or on a break (could be as simple as a mini circuit or brisk walk).
3.  When work stress starts eating at us, we start eating - emotional stress is one of the biggest reasons for comfort food.  If you are feeling stressed and overworked; you are not alone.  Learn how to say "no" if you have too much on your plate already.  Also, find other activities and hobbies to release your tension after work.
4.  Your post work activity is almost always sedentary - I get it... after a long day at work, a happy hour beverage and the couch all call your name but here is your time to resist.  This is the time to find something active to do.  It will boost your energy, self-esteem, and maybe even your social life.  Find a gym partner or try a group exercise class.  Up your chances of being successful by bringing your gym bag to work and heading straight there.
5.  You eat out all the time for lunch and the candy jar is your go to pick me up -  This one can help to save your wallet too.  Pack a lunch everyday so you can control your choices.  Even the healthiest joint on the block knows how to pack in sodium, fat, and sugar to make your food taste great!  Keep it simple by using leftover meals and packing your bag the night before.  And always be prepared with a healthy snack such as nuts, fruit, or yogurt.  This will help you resist the urge to snack from the vending machine or grab from the candy jar.  Most importantly, don't skip your meals... eat at a regular time every day!
    Stay tuned... Learn about more tricks and tips to help you lose weight at work.

Tuesday, June 25, 2013

Top 25 List | Just Healthy Living

Tired of a diet... you should be!  Here are my top list of fitness tips to live a better life. Period.  No more dieting, just better decisions every minute of the day.  Time to reach that goal weight... besides, the weather is urging you to put on those skimpy shorts!!  

1.  On Sunday, boil a dozen eggs to use as a quick protein-packed snack during the week.
2.  When making scrambled eggs or omelets, only use one full egg (with yolk) and make the rest whites!
3.  Stop drinking soda. This is a no brainer.  Switch to a zero calorie beverage... my favorite... water.
4.  Order the salad, hold the croutons and keep dressing on the side.
5.  Drink a glass of water immediately when you wake up and before each meal.
6.  Stop eating donuts. Easy.  Swap this for a slice of whole wheat toast and raspberry preserves.
7.  Do NOT eat regular bacon or hotdogs.  Switch to turkey.
8.  Always make enough dinner for leftovers.  Stop eating fast food for lunch.
9.  Switch from 2% milk to skim or silk.  Your preference will change.
10.  Use cooking spray instead of oil or butter to fry foods.
11.  Dress salads with olive oil and lemon juice or balsamic vinegar instead of ranch.
12.  Switch from regular to natural peanut butter; or try other natural nut butters.
13.  Choose to buy lean ground hamburger or substitute ground turkey when possible.
14.  Try to keep your ingredients list on a product to less than 5 things.
15.  Shop the perimeter or the grocery store.  The further into the aisles, the more processed the item.
16.  Break up your exercise into 3-15 minute brisks walks a day.  I know you have 15 minutes to spare.
17. Drink more tea.
18.  Don't count your calories, but watch your portion sizes.
19.  Wait 15-20 minutes before allowing yourself to get seconds.
20.  Incorporate a green vegetable into both lunch and dinner.
21.  Don't order the appetizer.
22.  Find a hobby to keep your hands busy... it will help with the munchies.
23.  Eat more seafood - once or twice a week.
24.  Start lifting weights; minimum of twice per week.
25.  Finally walk a minimum of 10,000 steps per day.  Yes, a pedometer is not that expensive.  Do invest in good walking shoes!

Let's get started!  How many of these tips do you do??
oxox, Em

Wednesday, June 5, 2013

Fresh Ways to Boost Your Energy

Feeling a little blah and fatigued...  Forget trying to live a healthy life, are you just trying to get by?  So many individuals continually run themselves into the ground day after day.  We pile on too much work, don't fuel our bodies appropriately, run on too little sleep and still think we can get through the day like a champion.  Here are some quick, simple tips to get you feeling your best!

1.  Roll out of bed and eat your breakfast... every. single. day.  And include some protein too!  Having a high-quality breakfast every day will help to jump start your metabolism.  When you skip this important meal, your body goes into starvation mode and your metabolism slows down to a crawl just to try to get you through the morning.  When you include protein, you are more likely to feel full longer which will lead to healthier eating habits throughout the entire day.

2.  Re-prioritize your responsibilities.  When we take on too many things at once, we start to get the feeling of overwhelm and exhaustion.  It can be work, family life, school... whatever it is, cut yourself some slack.  Remind yourself, you can't do everything for everyone.  Stress on the body produces hormones called adrenaline and cortisol to prepare your body for the "fight or flight" response.  Although at times this response is essential, our bodies aren't physically meant to be prepared for emergency all the time!  Prioritize your non-negotiables and let some of the not-so-important things slide.  Always reserve time in your day to unwind and relax to reduce tension and increase energy.

3.  Whenever I tell someone who is lacking energy to exercise, they look at me like they might bite my head off!  I know it may seem slightly counter-intuitive, but adding physical activity to your day can actually boost energy levels and mood.  Exercise allows your body to release epinephrine and norepinephrine, your "feel good" hormones.  It will also aid in oxygen circulation throughout the body.  Don't get me wrong though, you don't need to spend tiresome hours on end at the gym to reap these benefits.  Try adding something you enjoy doing or create a family activity such as hiking, bike riding, taking a walk after dinner or try a group ex class.  Even adding some body weight exercises such as squats, jumping jacks, push ups, sit ups, and mountain climbers will help.  Just move and your body will benefit.  

4.  Drink more water.  Simple.  Your body needs it to function properly and you lose more and more every time you breathe, sweat, and use the restroom.  Dehydration is the number one reason for fatigue.  I know that 8 glasses a day is a lot, but you must replenish the liquids in your body.  A good rule of thumb is to try and drink half your body weight in ounces each day.  If you weigh 140 lbs, drink 70 oz of water every day.  If nothing else, try to visit the water cooler every other hour.  The walk over there will probably wake you up too!

5.  Let the sun shine in.  Think about it, when you go outside on a sunny day, your outlook always starts to change and your energy levels improve.  Why?  Research confirms that just a few minutes of sunshine can enhance mood, memory, and the ability to absorb new information.  Certain lighting can actually alter our brain chemistry causing mood shifts.  This is why some people are specifically sensitive to the sunlight and the lack of it during the cold dark months... leading to a specific form of depression during the winter.  If you really can't get outside, at least open the shades and allow the light to shine in.

If you still can't fight the nagging fatigue every day, go see your doctor.  There may be something else that is causing you to constantly drag.  Ask about thyroid disorders or nutritional deficiencies.  It's not normal to feel that heaviness every day.

oxox, Em

Monday, June 3, 2013

Fit Tip | Face Your Weakness

If you are avoiding a certain exercise like the plague and you hate doing it... start.  You're probably avoiding it because it is your weakness.  My fitness weakness?  Yoga & Pilates... My family got me to go last weekend and it wasn't as painful as I thought.  They made me confront what I always avoid and I challenge you to face your weaknesses too!

Ever heard of "Thread the needle"?  I hadn't!
From Google Images

Friday, May 31, 2013

Fitness Rut? Go Shopping!

Sometimes when we get into a fitness rut, all we need is a new piece of fitness attire to get us back in the mood.  I just found this fun and vibrant line of attire, Carbon 38 that focuses on fitness fashion and I love it!  Check out some of the awesome pieces I found...  Sure to get me out of any workout rut I'm in! 




 So head on over to their website now and find something that inspires you! 
oxox, Em

Thursday, May 30, 2013

YogAqua | Paddleboard Yoga

Where the Ocean is Your Yoga Mat 
Try a class here!

Got Core Strength?? Check out this new form of yoga/stand-up paddleboard hybrid workout.  Many people enjoy stand-up paddleboarding because it is easy to learn, you can enjoy the sport on the ocean, and it's great for your core... But try adding yoga to it and your balance takes the workout to a whole new level... making you challenge yourself in ways you didn't think possible!  Better look for some calm waters...  I think YogAqua is a great way to take a classic exercise and put a spin on it.  Nothing better than a great core workout!  

What Is YOGAqua?
Picture from  -  Go to their website and if they are in your area try out a class...
I'd love to hear more about the actual experience.