This Time I Mean It

Getting Past What Holds You Back with Baby Boomer Weight Loss Expert Scott 'Q' Marcus

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One Telephone Pole at a Time

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Photo from Alegna Marie's Photostream on Flickr, http://www.flickr.com/photos/angela_sleeping/

It was painful to watch her try to walk; albeit not as painful for me as it was for her.

“Sit down,” I suggested, pulling up a chair, wanting to relieve her of her burden.

She stared at it, shakily supporting herself with her metal cane, the type with four rubber-capped legs that stands on its own. “Do you have a chair without arms?” She asked, referencing her size with a flick of her bulky arm. “It’s hard for me to fit in this type of chair.”

I scurried away and returned with the requested model, placing it behind her. She sluggishly lowered her heaviness on to the seat, all the while leaning weightily on the cane for support. After placing herself, she exhaled a strained sigh of exhaustion, took a moment to regain her composure, and said, “Hi, I’m Sheila. I need to lose weight. I can’t live like this anymore.”

I’m always interested in what triggers us to finally take action. After all, weight doesn’t come on overnight. We fight it for years, constructing excuses, living in denial; until eventually we cross a line that drives us from needing to do something to actually doing it. It’s at that nexus where I enter the scene.

“What brought you here today?” I asked.

“I can’t get my mail.”

“Tell me more,” I said, looking for clarification.

She exhaled again, attempting to catch her breath. “My mailbox is at the end of the driveway, which is up a hill.” She rested. “Well, it’s not really a hill, it’s more of an incline, but I can’t walk that far anymore. I needed someone to bring me the mail yesterday.” Another deep exhalation escaped her lips as she steadied herself on her cane, relying on it to steady herself while sitting. “That’s no way to live. I have to do something.”

That was how we met.

Unfortunately, after a few months, she got a new job and moved away. We lost contact.

Not long ago, she resurfaced, visiting family in town. I did not recognize her.

“You look fantastic!” I exclaimed, upon realizing who she was.

“I’m down 163 pounds – and I walk every day.” [Read more…]

3 Habits Of Healthy People

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happy-smiling-sunshine

Has being healthy become synonymous with being unhappy?

Who knows.

What I do know is that there’s no reason working toward physical health should have the nasty side effect of emotional displeasure.

When I first started out on a path toward physical fitness, I made a lot of sacrifices. Some of my favorite things to eat—like fast food, fatty, sugary pastries and expensive, thousand-calorie coffee drinks—and favorite things to do—like sit on the couch all afternoon flipping channels, or sleeping until noon—became relics of my past.

I’ll admit, at first I was pretty miserable. Even after I started seeing results in my physical health and appearance, I couldn’t help but reminisce for the days when I could eat what I wanted, do what I pleased (or just do nothing, since I’m being honest) and sleep as late as I’d like.

But through it all, I somehow snapped out of it. I found ways to turn my healthy life into a happy one, and I want to share my top tips for being happy and healthy.

Before I do, though, it’s important to understand what “being happy” really means.

Happiness is a simple concept that’s difficult to achieve.

[Read more…]

5 Secrets Movers And Shakers Know, Revealed

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Every office has that enviable employee who seems to make things happen under any circumstance. And let’s be honest: All of us wish we were that go-getting individual.

I used to really look up to one of my coworkers. He always had a smile on his face, and was always on the go – whether he was completing his own work, or lending a hand to peers who needed an extra set of eyes and ears -and never seemed stressed or overwhelmed.

One day, I asked him how he did it: Stayed on top, stayed positive and stayed successful, without breaking a sweat.

He smiled and shared the following secrets with me, which have since helped me on my own ascension to success:

[Read more…]

Five Fun Ways to Incorporate Exercise into Your Lifestyle

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Exercise is an important part of weight loss and a healthy lifestyle, but if the term “exercise” summons images of endless hours at the gym, think again! There are plenty of ways to make exercise a part of your life that are not only fun, they’ll actually make you look forward to getting those workouts in.

Try one of these five tips to make working out work for you:

1. Take a class.

There is a nearly endless list of classes out there to suit just about any interest – and a surprising number of them don’t meet anywhere near a gym. Depending on what’s available where you live, you can have fun and burn calories by taking outdoor classes, such as rock climbing, paddle boarding or even horseback riding. For a gym style workout class that is still outdoors, there are outdoor boot camp-style exercise classes, for instance.

  • However, if you do prefer to exercise in a more climate-controlled environment, there is an array of classes offered at your local gym, ranging from spinning to step aerobics, dance classes and beyond. Martial arts or self-defense classes are not only a fun exercise option, but also teach you important skills you can use to protect yourself.

2. Get competitive.

You don’t have to be in high school or on a professional sports team to enjoy the benefits of competitive sports. Signing up with local intramural teams is not only a great technique to have fun and exercise, it can also help you meet new people and let your competitive streak out.

  • Not into team sports? That’s okay, too. Training for races such as triathlons or foot races of varying lengths is also an effective way to stay motivated and enjoy your workouts. Even better, many races benefit local charities, so when you participate you’re not only improving your fitness, you’re helping out others as well.

3. Get a Fitness Buddy.

Part of the reason classes are both a fun and effective exercise option is because you’re not going it alone. When you get all your friends moving with you, it’s a lot easier to keep moving yourself.

  • If you don’t have any close friends available nearby, grab your closest classmate or roommate and make a deal to exercise together at least three times a week. Take turns picking activities, or make a list of quick exercise ideas and inspirations.

4. Count it out.

Pedometers are a fantastic way to keep track of how many steps you’re taking throughout the day. According to James O. Hill, director of the Center for Human Nutrition at the University of Colorado at Denver, adding just 2000 extra steps a day to your usual activity level can keep the pounds off.

  • Watching your steps add up on a pedometer is fun, because you probably already walk more than you think. Seeing immediate results by watching the numbers increase as you go about your day is extremely motivating. Before long, you’ll be finding ways to add steps to your day to see how quickly you can reach your goal number.

5. Enlist a furry friend.

Fido needs exercise just as much as you do, after all. Walking your dog means walking yourself and that’s good for both of you. The benefits of dog walking go beyond simply adding steps to your day (aren’t you glad you have that pedometer with you now?). According to a recent article on WebMD, multiple studies have shown that pet ownership can help reduce depression and elevate mood, in addition to improving overall health and well-being. That alone is reason enough to take your four-legged friend for a stroll.

  • Don’t have a dog? Volunteer to walk a friend’s dog or even better, volunteer as a dog walker at your local animal shelter. Who knows? You may just find yourself a permanent companion.

Exercise Doesn’t Have to be a Chore

California weight loss programs can be an extremely effective way to lose those stubborn pounds, but it also helps to have a program that you love. With these five tips, you’re sure to find multiple ways to fit exercise into your life and enjoy it as well!

About the Author: Andi Walker is a contributing blogger and exercise enthusiast. When not blogging about wellness-related issues, Walker enjoys anything and everything outdoors, especially rock climbing.

5 Ways to Stay Fit at a Desk Job

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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.

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Scott "Q" Marcus 707 834.4090 scottq@thistimeimeanit.com

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