5 Sneaky Ways to Burn Calories at Work
You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.
How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.
1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.
2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.
3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.
4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.
5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day.
That’s right—all you have to do to stand up for your health is stand up!
Never crave naughty foods again (here’s how)
You wake up each morning with every intention of eating “good” today.
You’ll skip the drive thru line on your way to work. You’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having dessert after dinner.
But then your cravings kick in…
Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favourite ice cream.
You tell yourself that tomorrow will be different.
Tomorrow you won’t give in to food cravings.
But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.
Why Do Food Cravings Always Win?
Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, which leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.
Stores display the most tantalising junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favourite magazines. And as if all of these weren’t enough, the people in your daily life are another (constant) source of food temptation.
To make matters worse, you’voe been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit that’s not easily broken.
New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.
Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.
Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time. You feel wonderful about the river because it’s making you feel happy.
Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.
With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’voe seen the hidden danger of the river. You know it leads to pain and suffering.
Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).
This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:
Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realised it, but up until this point you’voe placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.
Take the wrong food off that pedestal by listing off everything negative about them…
✓ These foods make you unhealthy.
✓ These foods cause weight gain.
✓ These foods drain your energy.
✓ These foods kill your confidence.
✓ These foods lessen your quality of life.
✓ These foods damage your love life.
Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.
Step Two: Create a STRONG Positive Association with Wholesome Foods
Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savoury lean meats are the place to start.
List off the things that you love about healthy food…
✓ These foods make you healthy.
✓ These foods promote fat loss.
✓ These foods boost your energy.
✓ These foods build your confidence.
✓ These foods improve your quality of life.
✓ These foods enhance your love life.
I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.
Use the technique above consistently and you will soon find that healthy, wholesome foods are your favourite. And craving the wrong foods will be a thing of your past.
6 goal killers inside from A St Johns Wood Personal Trainer
I’ve got a quick list of 6 things you can stop doing now … so you can start getting results NOW!
Ready? Let’s go!
6 Ways You’re Making it Harder to Reach Your Goals
- Aiming too high, too soon. This is a recipe for failure and frustration.
Goals like shedding 20 pounds in a few weeks… or running a marathon within a couple of months can be daunting and discouraging. Instead, set smaller, realistic targets to fuel your long-term progress. If this is an area you struggle with, a coach can help.
- Comparing yourself to others. It’s okay to draw inspiration from others but don’t let their progress define your worth.
Plus, you never know behind-the-scenes of what it REALLY took them to get there. Your journey is unique, so own it and celebrate your progress.
- Over-restricting your diet. Eliminating foods (and food groups), skipping meals, or obsessing over the scale is not only discouraging… but it can lead to cravings, fatigue, and a serious lack of motivation.
Aim for a balanced, enjoyable lifestyle that supports your health and well-being.
- Navigating without a plan. Having a proven game plan to take you from where you are NOW to where you want to be will save you time and effort. Otherwise, you’re relying on guesswork to reach your goal.
- Short-term vision. Being fit for a vacation or an event is great… but staying in shape is even better. Consider your long-term health and avoid the exhausting cycle of temporary fitness.
- Isolating yourself. Everyone needs support. A strong support network or a great coach can hold you accountable and help you reach your goals even faster.
Having someone in your corner cheering you on – and helping you find the inner strength to step out of your comfort zone – is invaluable!
Remember… what you DON’T do is just as important as what you DO do in reaching your goals.
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How to reset your metabolism From A St Johns Wood Personal Trainer
Ready for a quick list of actions you can take starting TODAY that will help you reset your metabolism naturally?
The secret is to upgrade your self-care. (Sorry, I’m not talking about hitting the spa for “you” day. 🙂 )
That’s because your healthy metabolism depends on your healthy daily habits.
Here are the 5 pillars to focus on when it comes to naturally rebooting your metabolism:
- Exercising, including using weights & doing higher-intensity workouts at least 2x a week
- Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day
- Sleeping 7-8 hours every night
- Being more active in general — not only does this burn more calories, but it also “primes” your body to release more fat-burning enzymes
- Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend
THEN… once you get your habits squared away, you can start adding a few “extras” to give you a little boost:
- Be diligent about drinking at least 8-10 glasses of water a day
- Add spicy foods to your weekly rotation
- Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day
- Get your vitamin D levels checked because low levels are linked to less energy and a slower metabolism.
Naturally resetting your metabolism is like doing a “reset” on your health and fitness, from the inside out!
I hope this info helps you move closer to your goals. 🚀
How many calories do you burn every day From A St Johns Wood Personal Trainer?
What if I told you there’s ONE number you need to pay attention to BEFORE you start counting calories, macros, or anything else?
For many of us, this number is a complete mystery. But once you figure it out, it’s a complete game-changer.
Ready for it?
It’s your estimated TDEE – aka your Total Daily Energy Expenditure.
In everyday language, it’s how many calories you burn every day.
No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices.
● Looking to lose weight? You now have a concrete number to work with to create a deficit.
● Looking to maintain your weight? Knowing your TDEE can help you keep your perfect balance.
● Looking to gain some weight (in the form of muscle)? When you know your numbers, you can do it the healthy “clean” way.
I’ve got a calculator you can use to figure out yours right now.
Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator
A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. 🙂
It can be a real eye-opener!
Hope this helps you take a step closer to your goals.
Aging & your metabolism (action steps inside)
Ever heard of the “middle-aged spread”?
It’s what can happen when you hit your 30s/40s and your metabolism starts to change.
In a nutshell, your body starts to gain fat because of shifting hormones and the aging process.
Despite what you have read (and maybe even felt): gaining weight as you get older is not inevitable!!!
I’ve put together a list of 4 things you can start doing (today!) to fight middle-aged spread — even if you’re still in your 20s.
Because the sooner you get a headstart, the better.
1) Move more. Studies show that as you get older, you move less — both during your everyday activities and in your workouts.
That’s why it’s so important to start a regular exercise habit with activities you enjoy and find hobbies that keep you active.
2) Keep your muscle. It’s normal to lose muscle as you get older, but it’s not inevitable. With regular strength-building workouts (at least 2x a week), it’s not only possible to KEEP your muscle as you get older, but even REBUILD it.
This helps keep you strong and active, plus it stokes your metabolism.
A qualified coach can help you put together a plan that works for you and your fitness level. [
3) Eat enough protein. As people get older, they often skimp on their protein intake. Aim for 10% to 35% of your total daily calories — and go for the higher side if you’re active.
To make sure you get the MOST out of your protein intake, spread it out over the course of the day since studies show that to be more effective.
4) Make it a lifestyle. As you get older, the way your cells metabolize fuel naturally slows down.
The bad news is there isn’t a lot you can do about this, BUT… studies show this has only a minor impact compared with lower activity and muscle mass!
The best thing you can do is follow a healthy lifestyle: get 7-8 hours of sleep a night, manage your stress levels, stay active, and eat a healthy-whole-foods-based diet.
Remember: it’s not the big steps you take occasionally that have the biggest impact on your health and fitness. It’s the little things you do every single day.
How many calories do you burn every day?
What if I told you there’s ONE number you need to pay attention to BEFORE you start counting calories, macros, or anything else?
For many of us, this number is a complete mystery. But once you figure it out, it’s a complete game-changer.
Ready for it?
It’s your estimated TDEE – aka your Total Daily Energy Expenditure.
In everyday language, it’s how many calories you burn every day.
No matter what your goals are, knowing this number can help you fine-tune your nutrition — and be more intentional with your choices.
- Looking to lose weight? You now have a concrete number to work with to create a deficit.
- Looking to maintain your weight? Knowing your TDEE can help you keep your perfect balance.
- Looking to gain some weight (in the form of muscle)? When you know your numbers, you can do it the healthy “clean” way.
I’ve got a calculator you can use to figure out yours right now.
Here’s the link: https://mynutritioncalculator.com/mifflin-st-jeor-calculator
A little tip for using the calculator: A lot of us overestimate our activity level. Read the choices carefully and think about how active you are on most days of the week. 🙂
7 Habits that Wreck Your Metabolism
There are probably a few things in your life that you’d like to slow down…
But when it comes to your metabolism? Probably not.
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 of the most common metabolism saboteurs:
1, You don’t eat enough
Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.
This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.
2. You skip meals
Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.
Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.
3. You don’t lift weights
Strength training helps boost your metabolism in a couple of different ways.
Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.
But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.
4. You slack on your sleep
Not getting enough sleep is like a triple whammy on your metabolism.
● When you’re tired you’re not as active, which means a lower daily calorie burn
● You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
● Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day
Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!
6. You don’t eat enough protein
Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.
Plus, digesting it burns more calories than digesting carbs or fat.
Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).
7. You get stressed out a lot
It’s true! Stress can LOWER your metabolism.
An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.
Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!
How many of those rang a bell for you?
Check yourself (and then correct yourself!)
So… we’re about halfway through 2024 — can you believe it?
For me, that means it’s time for some big questions…
Questions that help me reflect, refocus, and get excited about the rest of the year.
And I hope they’ll do the same for you.
Here are my questions if you want to follow along with me:
- What are you grateful for right now? (I always start my journaling with gratitude to shift my mindset.)
- What big goals did you set for 2024 — and how is your progress going?
- How balanced is your “Wheel of Life”? Rank yourself 1-10 in the following categories: Health, Spiritual, Work/Career, Family, Financial, Personal Growth/Mindset, and Relationships. What needs more attention?
- What’s going well? And what’s not going well? Make sure you journal about “why” for both of these questions.
- What do you want most for the next 6 months? We want to get EXCITED about our future and where we’re headed! Do you need to update your goals? What’s going to get you excited and make you feel fulfilled?
- What needs to happen to make sure that “what you want most” in the next 6 months comes to life? What do you need to do more of? Less of? Write it all down!
Grab a notebook and spend a few minutes journaling about each question above.
Chances are, you’ll be surprised at what you uncover… and come away with fresh energy to build on your momentum over the next six months!
I do this every morning
Want to know a trick to help that’ll help you feel more grounded and focused on your goals?
Something that’ll help you set the tone for the entire rest of the day?
Well, it’s something that I started doing recently that has completely transformed my days — so of course, I had to share it with you!
It’s reading your values and goals every morning.
Here’s why it works…
Ever notice how stretching in the morning feels amazing for your body?
Reading your values does the same thing, except for your mind.
It helps center and refocus you on what truly matters, setting the tone for the day ahead.
By reminding yourself of your values and goals each morning, you’re essentially priming yourself to live in alignment, moving you closer and closer to your goals.
So if you’re looking to recharge your motivation, here’s a simple two-step process to try:
Reflect & Connect: Spend some time thinking about what your values mean to you. Remind yourself of WHY they are important. Let yourself feel it.
Align & Act: Use your values as your North Star to guide your daily decisions and actions. You’ll be amazed at how they can inspire you to be more intentional and purposeful.
And if you’re feeling a bit uninspired… that’s perfectly okay.
It’s natural for our goals and values to evolve over time. But, it’s still important to update and realign them with our current priorities.
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