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You are here: Home / Archives for health habits

Out of the Fog: Four Observations about Bad Habits

July 10, 2013 by Scott "Q" Marcus Leave a Comment

foggy scene

Forgotten habits exist right under the skin.

We think we’ve got them licked, but they’re always immediately beneath the surface, ready to emerge whenever we get careless or ignore their symptoms. Or look at them this way: We never get rid of them; we put them into deep freeze and can defrost them whenever we get sloppy.

We would all like to think we have “our acts together,” certainly in how we present ourselves to others. As I said we would like to think that, but equally certain is that within each of us there is a nagging — oft times scolding — inner voice pointing out our shortcomings; loath to congratulate and pretty darn quick to disparage. No one likes being critiqued with unrelenting regularity, so what do we do?

Simple, like teenagers not wanting to be scolded by critical parents, we tune it out. Call it “denial;” call it “defense mechanism;” or call it “mental health,” after all, a rose by any other name…

However, despite what children protest, sometimes, we parents know of what we speak and the warnings we provide could save them a bucketful of hassle — if only they’d listen. Alas; they, as did we, find out too late.

Being a “wrinkled kid,” I ignored my internal parent and was unintentionally thawing out some past routines.

It began innocently enough with five little words (six, if you count the contraction as two): “One small bite won’t hurt.”

And it doesn’t.

Neither does the next; or the next, or even the fourth. But upon the frightful realization that I had waded in so deeply I could no longer see the shoreline, I needed to face reality.

[Read more…]

Filed Under: Diet, Habits, Health, mental health, Motivation, Newspaper Column, Overcoming Temptation, Procrastination, Self Talk, Weight Loss, willpower Tagged With: bad habits, defense mechanism, denial, diet, diet tips, habit change, health habits, inner voice, mental health, old habits, realization

5 Ways to Stay Fit at a Desk Job

October 9, 2012 by Scott "Q" Marcus Leave a Comment

by guest author Kyra Kuik

There was a time, not so very long ago, when human life involved a lot of movement.

With most people doing hard labor in the factories, fields and home, only the upper middle class and above knew much about the sedentary lifestyle. Sadly, as these sorts of jobs have spread across all echelons of society, calories have become more and more condensed into cheap (and delicious) products, packing a one-two punch for our guts and our health. It takes a lot of creativity to stay fit at a desk job, where it’s easier to reach for that slice of cake in the break-room than it is to jog across town to the grocery store for a nice rewarding pack of carrots. Here are a few unexpected ways to sneak that healthy lifestyle in.

5. Get the Most Out of Your Commute

If you can’t get a good workout in either before or after work (and even if you can), try turning that commute into an opportunity for exercise. Run, walk, bike, flap your arms like a bird, whatever; even taking public transport to work will require more movement, as you’ll have to walk between stations and your destinations. This can also be a good way to sneak in time for stimulating podcasts and audiobooks, which can get you into a contemplative or creative mood for the workday, or help you let down after a long one.

4. Sneak in Movement

Despite how it may seem, there are opportunities for movement throughout the workday. Start by getting up to stretch every 30 – 45 minutes, increasing blood flowing through those legs. Drink a lot of water, too, and you’ll have a regular excuse to get moving. Try visiting a colleague’s desk across the office rather than firing off an email, and host a good old fashioned West Wing-style walking meeting once in awhile.

3. Schedule in Time for Lunch

For workhorses, it’s tempting to work through lunch and sneak in a few extra tasks. But the human body and mind have limited productivity, and you’ll find you’ll actually get a lot more done if you take the time to relax and let your mind refresh itself. When I recommend scheduling in time for lunch, I mean actually blocking it off on your calendar like it’s as important as a meeting…because it is. If you take the time to fully enjoy your meal, both your mind and body will take note of what you’re doing, keeping you better satiated for longer. If eating isn’t as important to you, take this time to sneak in a workout at the gym around the corner.

2. Snack…Strategically

Snacking’s bad rap is largely undeserved. Sure, if you throw back a salty, fatty packet of chips three times a day, your body isn’t going to like you. But healthy snacking can actually be your key to staving off hunger-induced binges, keeping energy levels constant, and losing or maintaining weight. For the best results, keep those portions small and try to snack every several hours or so. Go forhealthy snacks that provide nutrients and vitamins along with calories, like fruit, nuts, or whole grains that won’t spike your insulin levels.

1. Get Your Whole Office In On It

If you’ve got friends at the office with fitness goals of their own, why not make them your support network? They’re right there, and you’ll be a lot more likely to head to the gym after work if you know you’ve got a nearby friend in on it. If you’re up for some lobbying, ask your boss about implementing a workplace wellness program. This can be anything from gym memberships to developing incentives and initiatives for taking time out of the work day for working out, guilt-free. Working out gets a whole lot easier if you’re not having to sneak it in, and a company-wide preventative health program can actually lower insurance costs if they offer wellness programs.

Staying fit at a desk job is possible, just as long as you get your supportive network in place and your creativity hat on. So snack well, get moving, and work better while feeling better, too.

About the Author: Kyra Kuik works for a creative internet marketing company in Seattle, WA. You can connect with Kyra via Twitter.

Filed Under: Business Goals, Guest Author, Health Tagged With: desk job, health habits, healthy lifestyle, lifestyle change, physical fitness, sedentary lifestyle

Twitter Weekly Updates for 2011-06-12

June 12, 2011 by Scott "Q" Marcus Leave a Comment

  • Twitter Weekly Updates for 2011-06-05 http://nblo.gs/iJQLJ #
  • if you’re a late-night eater, odds are you’re getting about 250 more calories per day than you’re… http://fb.me/YF31bLzp #
  • @MayorOfMidtown 10 pounds by Monday, huh? That’s impressive! If you need support, come by http://www.ThisTimeIMeanit.com #diet #
  • Feeling overwhelmed, panicky, & confused? 2 very simple techniques: http://bit.ly/mq7hne #thistimeimeanit #isaythiseverymonday #goals #
  • If you’re feeling overwhelmed and overloaded, here are two simple techniques to help bring back that sense of… http://fb.me/ZurADELU #
  • Monday Motivational Memo: Staying Calm When Overloaded http://nblo.gs/iOejc #
  • Twitter Weekly Updates for 2011-06-05 http://nblo.gs/iOejd #
  • @beisos Congratulations on your six months. Very inspirational. #
  • Why the new food pyramid replacement won’t work when stressed – and how to overcome it. A humorous piece http://bit.ly/jleAug #diet #health #
  • Why the new choosemyplate.gov replacement for the food pyramid doesn’t reflect real life – and a version that… http://fb.me/HzhsVHAg #
  • How to Correctly Use the Food Pyramid’s Replacement When Stressed http://nblo.gs/iRgRw #
  • Primer on how to Change Habits, Accomplish More, and be Happier http://nblo.gs/iUh1i #
  • How to change bad habits to be happier, healthier, and more productive. An article: http://bit.ly/iCaUBI #diet #health #habits #change #
  • A Primer on How to Change Habits: How to Finally Become Happier, Healthier and More Productive: http://EzineArticles.com/6337691 #
  • Last week, I did a 10 minute presentation at a showcase in Portland. It was a humorous talk called “Striving for… http://fb.me/OUiAco4Q #
  • The Importance of Live Conversations http://nblo.gs/iXGFP #
  • In today’s e-world, it’s important to remember the importance of live conversation to avoid conflict http://bit.ly/lNWsRH #
  • At the beginning of the year, I made a commitment to donate once a month to http://www.onelessmeal.org which… http://fb.me/13oOFpFLh #

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Filed Under: Weekly Twitter Feeds Tagged With: bad habits, calories per day, diet health, health habits, humorous piece, late night, new food pyramid, staying calm

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