Rowing Challenge

I believe that I have mentioned before that my employer offers a handful of wellness incentives throughout the year.  One of the programs includes a battery of fitness tests that we are offered.  The results that we get decide whether or not we get paid a monthly stipend.

In theory, if we are fit, then the employer pays less throughout the year on insurance premiums.  Additionally, the employer benefits from decreased absenteeism, and therefore higher productivity.

This year, instead of the battery of six different tests of strength, power and endurance, we can simply do a rowing test.  There is an equation that spits out your time goals based on 40%, 60% and 80% of your VO2 max.  Depending on your time in rowing 2000 m. on a Concept II row machine, you would receive $50, $100, or $150 respective to the percents above.

I am working hard on getting the $100.  The $150 time will be a future goal.  Right now, I have about 2 weeks to get the time I need to get PAID!  236.8

Exercise is not Enough

Research continues to demonstrate that exercise and physical activity is not the answer to weight loss. The process of losing weight is more about what you don't eat than what you do activity-wise.  If you hate exercise, this news might sound awesome.  But make sure that you hear the whole story.

Yes, it is true that to lose weight all someone needs to do is to monitor their diet.  The calories in and way more important than the plan for calories out.  That being said, physical activity, and its higher profile cousin exercise, are beneficial in supporting weight loss.  Additionally, movement activities and caloric burn are crucial in future weight management.

Furthermore, exercise has many health benefits. Reducing the risk for diabetes, heart disease, cancer, dementia, stress, anxiety, high cholesterol, high blood pressure, exercise is still worth your time and effort.  So don't give up, give it your best. 237.6

Living with Intent

I don't know about you, but my days get busy.  It can be very easy for me to lose my focus.

I want to: pray more, to be a better father, to be a better friend, to be more outgoing, to eat healthier, to exercise or move around more.  I want to be a good role model for the things that I talk about.  I want to be accountable and transparent.  I need to work on not being slothful, glutonous, or lustful.

But by the end of the day, most of that simply didn't happen unless I planned for it.  I need to pack my lunch or bring workout clothes.  I must have a quite time for prayer or God is only a fleeting part of my day. 

All areas of our lives must be in balance or something will go wrong.  Try to live without an active relationship with God, while understanding who he is.  It is regretful and inefficient.  Without social and emotional balance, your/my physical health will be at risk. 

Now that being said, trying to overhaul your life in one swoop is a dicey proposition.  Improve one behavior and make that new thing a part of your life.  Once that behavior is ingrained, add another.  Health and wellness won't happen by accident.  You have to plan for those victories. We can do it.

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A Little Success Goes a Long Way

When I teach personal training seminars, I talk a lot about finding small victories.  Think about the good that is done mentally when someone reaches a goal.  The building of self-confidence and self-efficacy that can continue forward.  That momentum is important for adherence.

It is when motivation and momentum are both lost that and individual can lose track of their goals. Maybe they write off one day or one choice, or tell themselves that tomorrow will be different?  I know that once I learned that I could do it, I used that knowledge as a crutch and an excuse.  I would say to myself, "I will change or fix that issue tomorrow."  But tomorrow didn't come, only another excuse.

It is only when we search for that small victory each day (which might be maintenance), that we tend to have better focus and adherence to our new behaviors.

How will you win the day? I have packed my meals and have a lunch date with a row machine! 238.8

Challenge Yourself

To keep yourself accountable and adhere to your new behavior, challenge yourself to reach a new goal.  Log and track your efforts. It will help to keep you mindful of your behavior changes.  Make it something fun that you don't hate to do.  Accomplish an easier level or task, and feel good about yourself! Then increase the challenge and find another victory!  Let's get this.

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The Power of Positive Peer Pressure

We all can remember or if you are too old to remember, imagine a young child being peer pressured into doing something they didn't want to do.  However in the adult world, peer pressure still exists.

I have never been a drinker.  But at 42, I still have friends that want to be the ones to get me drunk for the first time.

But not all peer pressure needs to focus on a negative behavior.  Yesterday, my work mates and I set out some rules for weight loss to challenge ourselves to focus on our behaviors to increase the likelihood of success.  We will weigh in weekly to monitor our progress. 

A couple of usefull tips when trying to manage a behavior.
- make a public declaration
- be accountable
- have SMART goals
- reassess if needed.

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Behavior Management 101

After a great June and July where I lost over 20 pounds, I have struggled in August putting about 5 pounds back on.  It has been really difficult to maintain my decision making.  I find myself effortlessly talking myself out of a healthier option.

The interesting thing was that I didn't feel stressed, nothing was out of kilter.  I just wanted to "treat" myself for some reason.  Not for a meal or a day, but for about 2 weeks, I have struggled with this particular battle.  As I was driving from Braum's with my fast food booty, I was analyzing why I was so driven to choose that food, when a week before I was soundly in control.

My answer is not important, and I am not sure that I even found it.  But it is critical that if I or you or anyone struggles with control of choices, we need to understand the why.  Food can clearly offer mood enhancement and even release dopamine for some "feel goods".  But why do I need that mood boost.  If I understand why, I am more likely to be prepared next time.

Today I packed my lunch and dinner.  I ate a healthy snack.  Today feels good and that feel good lasts longer than a fast food meal. 240.6