Posts Tagged ‘advice’

What should you do if you can’t make it to the gym?

Good morning, friends! Confession: on the workout front, I’ve been slacking. Before you get all judgmental on me, let me explain. I’m taking the GRE this weekend. Yes, yes, I took it for my Master’s program, but those scores expire this year and I need to take it again so I’m ready when I apply for my PhD. But with words like Quiescent, Trenchant, Nascent and Meretricious (to name a FEW!) I’ve been spending almost ALL my spare time studying. And don’t even get me started on all the math skills I’m re-teaching myself! Anyway, something’s gotta give, and unfortunately it’s been my time at the gym.

This makes me both sad

and ANGRY!

I’m know I’m not alone in this predicament. I know several of you have other things going on — i.e. work, kids, school — that infringe on your workout time. I’m here to help!

What should you do if you can’t make it to the gym?

1.) EAT CLEAN — Diet is 80% of the way you you look. If you can’t get your body moving, make sure you decrease your calories a bit and keep things clean with fruits, nuts, veggies and lean protein.

2.) Take the stairs! I’m on the third floor in my office. While others take the elevator for lunch breaks and to get to other meetings, I take the stairs. Every little bit helps!

3.) Save some time with Exercise TV or a workout DVD (like 30 day shred or Physique 57)

4.) Two birds. One stone. Need to study? Incorporate it into your workout! For example: If you are trying to learn definitions (like me!), create a workout challenge. For every word you don’t get correct, you have to do 10 sit-ups while reciting the definition. If you get it wrong AGAIN you have to do 10 push-ups — I guarantee you’ll start remembering!

Need more help? Read:

How to fit in fitness on any schedule

Fitting in Fitness (even at work!)

Get NEAT! 

How do you change things up when you can’t make it to the gym? What adjustments do you make? Please share your words of wisdom!

Try it – What’s your love language?

Are you and your partner speaking the same language? Does it ever feel like no matter how hard you try to show your love, they still don’t think it’s enough? Or maybe they tell you how much they love you, but you just don’t “feel” it? You could be speaking a different language.

Roll your eyes back to the way they were and just listen for a minute.

People show love in different ways and people feel loved in different ways. Some people like gifts, others words. Some people like kisses, others like help with the household chores. There isn’t a “wrong” way. But in order to prevent problems and conflict, it might be helpful to know your language AND your partner’s. By adapting their language into your own, you can make sure your focusing on what really makes them feel loved. 

It’s true, but I too was a bit skeptical when I first heard of these “love languages.” I was out to dinner with a good friend of mine who mentioned she recently took the self-assessment with her boyfriend. Not another cheesy campatibiliy quiz, I thought! But she assured me that this was different. Intrigued, I checked out the website and got started. 

From the Web site:

With more than 30 years of experience as a marriage counselor, Dr. Gary Chapman has heard it all. He has helped couples at every stage of marriage and at pivotal points in their relationships—from those just discovering the joys and trial of marriage to those who are ready to call it quits.

After many years of counseling, Dr. Chapman noticed a pattern: everyone he had ever counseled had a “love language,” a primary way of expressing and interpreting love. He also discovered that, for whatever reason, people are usually drawn to those who speak a different love language than their own.

Of the countless ways we can show love to one another, five key categories, or five love languages, proved to be universal and comprehensive—everyone has a love language, and we all identify primarily with one of the five love languages: Words of Affirmation, Quality Time, Receiving Gifts, Acts of Service, and Physical Touch.

Since The Five Love Languages debuted in 1992, over five million copies have been sold, making The Five Love Languages a perennial New York Times bestseller. But numbers don’t measure the influence the book has had on couples and their marriages.

The Five Love Languages has helped countless couples identify practical and powerful ways to express love, simply by using the appropriate love language. Many husbands and wives who had spent years struggling through marriages they thought were loveless discovered one or both spouses had long been showing love through messages that weren’t getting through. By recognizing their different love languages, they witnessed the rebirth of the love they thought had been gone for good.

While I didn’t think that the Mister and I would score that different (we’ve always been on the same wavelength), I was still curious. I took the personal profile self assesment (It takes about 10 minutes and is FREE).

Here are my results:

I’m not at all surprised by these results! I know that I am happiest when the Mister gives me his undivided attention and when we do things TOGETHER. But it’s important to note that words of affirmation and physical touch are also important. I do like being told how much I matter and I can’t go long without hugging or snuggling. It doesn’t surprise me that the other areas ranked low — and good thing they did, because the Mister has been gettin’ a little sloppy on his household chores ;) And I suppose it’s good for him to know that he can’t win me over with a fancy gift! Nope, all I need is my man – sans cell phone, computer, fantasy sports, etc., of course ;)

Take the assessment– if you have someone else in your life, have them take it too – you might learn something! After completing this exercise, I’m almost tempted to buy the book, has anyone out there read it?

For your reference, the 5 love languages are below:

Words of Affirmation

Actions don’t always speak louder than words. If this is your love language, unsolicited compliments mean the world to you. Hearing the words, “I love you,” are important—hearing the reasons behind that love sends your spirits skyward. Insults can leave you shattered and are not easily forgotten.

Quality Time

In the vernacular of Quality Time, nothing says, “I love you,” like full, undivided attention. Being there for this type of person is critical, but really being there—with the TV off, fork and knife down, and all chores and tasks on standby—makes your significant other feel truly special and loved. Distractions, postponed dates, or the failure to listen can be especially hurtful.

Receiving Gifts

Don’t mistake this love language for materialism; the receiver of gifts thrives on the love, thoughtfulness, and effort behind the gift. If you speak this language, the perfect gift or gesture shows that you are known, you are cared for, and you are prized above whatever was sacrificed to bring the gift to you. A missed birthday, anniversary, or a hasty, thoughtless gift would be disastrous—so would the absence of everyday gestures.

Acts of Service

Can vacuuming the floors really be an expression of love? Absolutely! Anything you do to ease the burden of responsibilities weighing on an “Acts of Service” person will speak volumes. The words he or she most want to hear: “Let me do that for you.” Laziness, broken commitments, and making more work for them tell speakers of this language their feelings don’t matter.

Physical Touch

This language isn’t all about the bedroom. A person whose primary language is Physical Touch is, not surprisingly, very touchy. Hugs, pats on the back, holding hands, and thoughtful touches on the arm, shoulder, or face—they can all be ways to show excitement, concern, care, and love. Physical presence and accessibility are crucial, while neglect or abuse can be unforgivable and destructive.

What’s your love language?

Work it – How to prevent burnout

So now that spring is almost here, it’s usually the time that we re-evaluate our fitness goals and talk about motivation. Many sites and magazines talk about getting excited to exercise and how we can stay at it and go, go, GO! But you rarely hear about burnout — you know, that overwhelming feeling that can put any exercise program to a halt. Burnout is a sneaky little monster! It can creep up seemingly fast, but the truth is, it doesn’t happen overnight. There are some tell-tale signs to watch out for to make sure it doesn’t happen to you.

Like most things, burnout happens in stages, so it’s important to recognize the signs along the way.

STAGE ONE: CLOUD NINE

Classic sign: you want to look good in that swimsuit you just bought, so you never miss a workout.

Banish burnout: Less can actually be more. See, burnout happens when you expect too much too soon. Balance your excitement with the big picture! Even with the smartest, most effective workout program, you still can’t force your body to become stronger or slimmer any faster than it physiologically can. So start small. It’s better to do too little in the beginning than too much — the last thing you want to do is mess with your limits and push your ability to recover mentally or physically.

STAGE TWO: IMPATIENCE (aka REALITY CHECK)

Classic sign: Do you get easily discouraged when you don’t see results right away? Do you stop looking forward to gym time and start skipping workouts? DON’T.

Banish burnout: Set mini goals. The main reason people stop an exercise program is that they feel so far from their high-set goals! Try setting short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than long-term outcome goals (say, total number of pounds lost).

STAGE THREE: EXCUSES

Classic sign: With boredom and apathy setting in, you’ll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.

Banish Burnout: Change it up! Use a different piece of cardio equipment or work out in a different part of the gym. Sick of the gym? Take it outside! Icky weather? Fitness DVDs! Always give your body something new so that it never has a chance to adapt.

STAGE FOUR: SURRENDER

Classic sign: You are already saying “there’s always next year”

Banish Burnout: Put away that white flag! do NOT surrender! Remind yourself of the reasons you started this routine in the first place. Re-commit and make a schedule. Stick to it for at least five weeks (the KEY time-frame to get habits to stick!). Try making a date — with a trainer, your guy, or your best friend. You’re more likely to stay on track when someone is holding you accountable.

Now that you know the stages, they’ll be easier to avoid — hang in there, you can do it!

hang in there!

How do YOU prevent burnout?

In the news: yet another reason why you need to take it easy every once in awhile — Too much exercise can lead to overuse injuries

Try it – How to ask for a raise/promotion

Good morning, everyone! I’ve receieved a few emails on today’s topic and have been conducting a fair amount of research to offer my best advice. The million dollar question: How do you ask for a raise/promotion?

While I can’t tell you if you are ready for or deserving of the promotion/raise (I’ll trust your judgment!), I can give a few pointers on how to ASK.

Step one: PREP

Whatever you do, DO NOT go to your employer with nothing prepared. Documentation of your achievements will help you to show that you’ve been a valuable asset to the company. This is also a good little reminder that you should be tracking these achievements throughout the year (so you don’t have to scramble at a time like this!). Make copies of your last reviews and make notes on company improvements that you have implemented while in your current position. Have sales grown as a result of your work? Have you heightened employee morale? Point these things out. This is not the time to be modest — you need to toot your own horn.

Check your attitude

How are you perceived around the office? Are you viewed by both management and coworkers as a positive thinking individual? If you’d like to move into the management level your attitude is crucial. People take direction and are more inclined to work hard for a boss that is upbeat and encouraging. Try and be the person that YOU would want to work with/for.

Research

Do not underestimate the value of information! Here is what you need to find out NOW:

  • Employer’s pay practices. If the standard practice is to offer salary increases once a year after an annual review, you are unlikely to receive a raise at any other time. If your company offers more frequent increases, you’ll have more luck asking for a pay raise. Listen to your employer. If the employer announces that the pay raises will be four percent across the board, you are unlikely to negotiate more money.
  • Market pay rates for your job. Take advantage of the fact that almost anything is accessible nowadays via the internet. Check out some salary calculators — although don’t take them too seriously, as they rarely reflect your local market conditions including the number of open positions in your area. If you are already paid above your market pay rate, negotiating a pay raise can be difficult.
  • Employee handbook policy. The handbook may present the process whereby pay raises are granted. If a policy or a process exists, your best bet when asking for a pay raise, is to follow the process exactly.

Now that you are armed and ready…

Make an appointment with your boss.

Do NOT ambush him/her.  If your supervisor is unprepared to discuss an increase with you, nothing will happen at the meeting. Your boss will also want to do some research with the Human Resources staff and industry sources.

Make your case

Be straightforward in addressing your request for a pay raise to your supervisor. Be ready to explain why you deserve the promotion, as well as what you hope to achieve in the new position. Have a few solid ideas for company growth and improvements, and be prepared to explain how you would go about putting these improvements into action.

Outline the steps you have taken to ready yourself for the responsibilities of the new position. If you have taken any classes or attended work-related seminars since your last promotion, be sure to mention them. Again, this is NOT the time to be modest or passive, you need to be confident and assertive in your ideas.

Mindset: hope for the best, but be prepared for the worst.

If you are denied the promotion, politely ask for a reason, if one is not automatically offered. Inquire as to what you can do to put yourself in contention for a promotion in the future, and make a commitment to take the necessary steps to advance your career. Sometimes, even deserving candidates are not promoted because they have reached the highest point possible at their company. If this is the case, you may have to apply at a larger company/firm in order to take your career to the next level.

Keep it classy

No matter what the outcome of your meeting may be, be sure to extend your hand for a handshake and thank your boss for the opportunity to talk. Even if the meeting didn’t result in a promotion for you at this time, you want to leave your boss with a good impression–you need to be professional and even-tempered. If you did get the promotion (good for you!), ask to set up a time to work out the details, if they haven’t been fully discussed.

GOODLUCK climbing that ladder!

Additional suggested reading: How to ask for a raise when times are tough

Have you recently been in this situation? How did it go? Any tips to share?

What’s going on in the world of fitness?

Good morning, friends!

I apologize for not posting last night, the Mister and I have been dealing with a lot of “stuff” that I’m not ready to discuss on the blog (don’t worry, it’s all good!). Needless to say, I was (am!) mentally exhausted. That, coupled with the fact that I was playing kickball for three hours on Monday (didn’t get home till 12:30 am!), makes for a very tired Shannon.

Of course everything at work is only getting CRAZIER, so you’ll have another uninsightful post from me this morning. However, you all seem to enjoy my link round-ups, and I do put a lot of thought into compiling them. So at least you all get to benefit from my crazy schedule ;)

So, what’s going on in the world of fitness?

Are your kids (or you!) struggling in math? Have them run a lap before they do their homework! – Study shows that physical fitness is associated with academic performance in young people

Were you born to run? Study finds that variations in one gene may be associated with endurance running. I’m guessing I don’t have that gene ;)

Is Bicycling Bad for Your Bones? I sure hope not! I cannot WAIT to ride MY BIKE!

Low on time? Find out if you can get fit in six minutes a week.

If you have been wanting to give skiing a try, you have to read this: How to Overcome Fear on the Slopes

We all know shoveling snow can be a great workout, but make sure you protect your back and heart!

I promise I’ll see ya’ll later for the Daily Delish!

Have you read anything interesting this week that’s fitness related? Please share with all of us!

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