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Balancing Work and Health

 
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What do you struggle with most when trying to lose weight or become more fit?

For me, it's finding time to exercise and resisting the junk food in the office.
 
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I struggle to get up early in the morning.
I always wanted to do some workout daily to keep the body fit, could not do because of laziness.

My new organization came to my rescue.
The parking lot, the food court, the buildings are far from each other. So one has to walk at least 15-20 mins daily. I am doing 30 mins.
Its been 1 month and I am already feeling good about my body.
 
Rancher
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You both hit on the right, or key, word - struggle

In my situation I would take it even further - it is a battle, at least in my mind. After sitting at a computer coding all day, to come home and plunk down on the couch and watch the boob tube is so easy. The hard part is convincing myself that it is better to be mobile (i.e. MOVE). We have known that one does not get fit by being lazy, not exercising, and now science seems to be hitting that point home (Mayo Clinic Study).

And mornings are not good for me. I have always said I have no problem getting up, it's getting the bed off my back that's the problem.

So, I try to exercise when I get home from work. Other than that, I try to walk as much as possible (e.g. take the stairs, not the elevator).
 
Jm Brunet
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Tapas Chand wrote:I struggle to get up early in the morning.



What about getting up early do you struggle with? Do you go to bed late, don't sleep well, etc.?

Randy Maddocks wrote:it is a battle, at least in my mind.



That's a great way to put it. Are you too tired when you get home or do you just have no interest in exercising?
 
Tapas Chand
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Jm Brunet wrote:What about getting up early do you struggle with? Do you go to bed late, don't sleep well, etc.?


I usually leave for work at 9. No matter whenever I go to sleep I just do not have the will power to get up before 8.
 
Randy Maddocks
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Jm Brunet wrote:
Are you too tired when you get home or do you just have no interest in exercising?



It's not so much being tired when I get home, but more so just plain laziness, to be honest. If I don't wait, but start exercising as soon as I get home then I have a good workout. But, if I hesitate, if I plunk down on the couch, then it gets harder to get up. Someone once said that it takes a lot of determination to consistently exercise, to get up and move every day. I strongly believe that.
 
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Jm Brunet wrote:For me, it's finding time to exercise and resisting the junk food in the office.


What helped for me is to pick a fixed, weekly schedule for exercise. I go to the gym every Sunday morning and do a one hour group training called Body Pump, where you exercise your whole body with weights. I go there every Sunday, and making it a habit helps to do it anyway even when I don't really feel like going.
 
Randy Maddocks
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@Jesper de Jong: I think you hit on something very important Jesper; making it a habit. I have heard that when something is routinely done at or on the same time and/or day the mind will generally "learn" to expect that to be done when the time or day arrives. It's like the mind "tracks" our actions and adapts. I am no psychologist, but I believe that that is something like how it works.
 
Jm Brunet
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Tapas Chand wrote:I usually leave for work at 9. No matter whenever I go to sleep I just do not have the will power to get up before 8.



Ya I definitely hear that. I can't get up any earlier that I already do. Have you tried anything to help you get an after work workout habit started?

Randy Maddocks wrote: I have heard that when something is routinely done at or on the same time and/or day the mind will generally "learn" to expect that to be done when the time or day arrives. It's like the mind "tracks" our actions and adapts. I am no psychologist, but I believe that that is something like how it works.



From what I've read, habits typically made up of 4 parts. 1) cue (time of day, location, stress, etc.), routine (the action like working out or biting your finger nails), reward, and belief (needed when trying to break or replace a habit). So you are most definitely right. The mind learns to associate actions with certains cues that are reinforced with rewards.

Randy Maddocks wrote:It's not so much being tired when I get home, but more so just plain laziness, to be honest.



Do you think it is out of laziness or just a habit of watching tv after work?

 
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I assume no one imagines to be like Lazar Angelov , Just to be fit, 45 minutes exercise for 3 days in a week is more than enough because fitness means 70% diet and 30% exercise. So if you just follow diet you don't even have to give much time to exercise. Just eat 500 calories less than what you need to maintain your current weight. Most important say BIG NO to Junk Foods ! That's it
 
Randy Maddocks
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Jm Brunet wrote:
Do you think it is out of laziness or just a habit of watching tv after work?



A bit of both - laziness definitely plays a part, but also the [bad] habit of watching TV (something that began so many years ago!).
 
Tapas Chand
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Jm Brunet wrote:Ya I definitely hear that. I can't get up any earlier that I already do. Have you tried anything to help you get an after work workout habit started?

Yes, tried that too.
But the nature of the job was such that office checkout time was way too dynamic.
So I started giving myself some really lame excuses not to workout.
Now that I switched to another company, and as you started this discussion, now I am thinking of starting evening workout again.
And walking in office will continue as it is.
So thank you for such a discussion, I hope I will post in this same thread after 1 month that I am working out in evening.
 
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Jm Brunet wrote:resisting the junk food in the office.



I am a bit of a nerd in this. I am actually quite atletic, giving training two times two times a week, watching my food. There no candy and no junk food ever entering my house. But talking about junk food in the office, I have had it with birthday cake, candy jars, treats around eating focussed holidays. That would be pepernoten at Saint Niclas, all kinds at stuff around Christmas, chocolate easter eggs. You try to submit yourself to a diet, and at work it is constantly "want a cookie, want a cookie, want a cookie?". So when you try to put yourself on a servere diet, always in the office there is a social pressure to "eat for the sake of teambuiliding". I know I get very little support in this, but I very much dislike the candy pushers in the office. And it is not just here in my present job location, it is everywhere. I really do not like it. Guess I am the one screaming in the desert here though, nobody listens.

 
Jan de Boer
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Randy Maddocks wrote:A bit of both - laziness definitely plays a part



If I may give you one advice here then. Make situations for yourself that you are forced to do the good thing, and not seduced to do the bad thing.

If you go to the supermarket, force yourself to buy only healthy things. This is easier than having the unhealthy things in your refrigerator and forcing yourself not to eat them.

Go to work on your bicycle. If you're want to quit half way, you cannot, you have to go to the office. It works better than a rolling band device at the gym where you can jump off any time.

A silly thing perhaps, but I have a barbell right next to my TV. I constantly have it available, and when I have a minute, I do an exercise. (Warm up though if you're not an experienced sporter.) So instead of confrontated with crips in front of me, what I should not eat, I am confrontated with a device to do a little exercise, the good thing.

You cannot ask your mind to do the good thing. Our body is used to having too little food and too much work for millions of years. Your natural reaction is to be lazy, and eat. That was the correct thing to survive for millions of years through evolution. You cannot ask your spirit to fight that natural instinct every moment of the day. You can change your circumstances.
 
Tapas Chand
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Jan de Boer wrote:...always in the office there is a social pressure to "eat for the sake of teambuiliding". I know I get very little support in this, but I very much dislike the candy pushers in the office. And it is not just here in my present job location, it is everywhere. I really do not like it. Guess I am the one screaming in the desert here though, nobody listens.


I guess if I am in such a situation, I will have as little as possible. Thus I will be participating in TEAM BUILDING and at the same time not taking much calories in.
 
Randy Maddocks
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@Jan de Boer: I like your idea of having a barbell next to your TV. If nothing else, it serves as a reminder to exercise. There is no reason why I couldn't be lifting weights or even doing body-weight exercises such as the plank while watching TV. Good thinking! Also, you had noted that you do not like the candy pushers in the office. I can relate to how you feel. While I very much appreciate the thoughtfulness of people sharing food in the office, I find it difficult to turn down their offers for sugary stuff especially - a little out of guilt because I feel bad if I turn them down, but mostly because of the low willpower that I have when it comes to junk food. So yes, I can understand why you hate the candy pushers.
 
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Jan de Boer wrote: at work it is constantly "want a cookie, want a cookie, want a cookie?"


Mmm, cookie! Yes, please! If I worked with you, there'd be an easy solution - you'd give away your cookie.

I love cookies so I'm not the person to ask. I've seen two successful strategies for avoiding office junk food:
1) Establish a reputation for not eating them. (and possibly bring fruit instead.) When my team has a party, we have bananas and cookies. Most of us have both, but the person who eats healthy skips the junk food. And she always does this, so nobody is surprised or pressures her.
2) Tell people you've started a new diet But before the party. My boss actually politely told another co-worker something like "I have donuts, but I know you can't have one." Granted he still brought it up so the guy didn't feel excluded. But there was no pressure either.
 
Jan de Boer
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Ah, yes Jeanne, I say I do not eat stuff like that. But I have not started a diet, I am let us say always on a diet. I try to never eat sugar, unless directly after heavy exercise. Some people support me. Some others think I am overdoing it. Well, off course I am really fanatic about health, I know that.

 
Jan de Boer
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Randy, about the barrbell, watch out though: Remember for weight lifting, your muscles have to be warmed up a little to avoid injuries. An alternative could be a skipping rope. That takes less space too! Or both of course, but do the skipping first, then the weight exercise.
 
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Jm Brunet wrote:What do you struggle with most when trying to lose weight or become more fit?


Er...weight and fitness.

Or, more specifically: beer, and its effect on both.

Winston
 
Jm Brunet
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@Tapas Chand: Good luck with creating a new workout habit. I'll be looking for you to post about your progress. Something that helps to make sure I workout after work is to have my workout clothes in a bag with me at work.
 
Jm Brunet
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Winston Gutkowski wrote:
Er...weight and fitness.

Or, more specifically: beer, and its effect on both.

Winston



Ya I definitely understand that it can be hard to stick with a diet and exercise plan.

What is the biggest obstacle that you are facing when you've tried to lose weight?
 
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