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!

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?

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

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?

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!

1. Read email in batches. Don’t scan your email for urgent messages and leave everything else for later; that’s how you begin to get buried. Check your email at set times during the day and immediately file messages into one of three folders: follow-up, hold, or archive.

2. Use the “two-minute rule.” If an email will take less than two minutes to respond to (and many should), respond right away and get rid of it. Letting those easy-to-respond-to messages pile up can wreak havoc on your inbox.

3. Unsubscribe! Are you getting email alerts from companies or organizations that overload your inbox and don’t offer any value? Don’t you realize you can STOP them?! Think about which lists you enjoy being a part of and unsubscribe from the rest

Are you an inbox neat freak or a clutter bug? Have any other tips to share?

But are all teas created equal? Studies have shown that green tea, specifically may have an upper hand on the other varieties. Easy to find in your local grocery store, green tea is considered a metabolic stimulator and a diuretic.

A study conducted in 2000 found that rats given an extract of green tea had a significant decrease in food intake and body weight.

In addition, green tea contains beneficial substances called polyphenols, which promote the burning of fat. Green tea also contains caffeine, a stimulant and diuretic. Like any beverage that contains caffeine, just be aware of your intake so you don’t get the mid-morning jitters!

No, not the crazy green tea powder concoction that annoying people push at your local mall kiosks, but just plain, simple…green tea bags.

For me personally, I find that my sweet tooth is calmed by ANY tea — green, black, white, chai, – perhaps my sweet tooth is color blind? But seriously, I find that sipping any tea helps put cravings at bay and also serves as a great pick-me-up.

Some of my favorites:

Yogi – Vanilla Tahitian Hazelnut

Harney and Sons – Tropical Green (frequently enjoyed at TAZA)

Zhena’s Gypsy Tea – Chocolate Chai (The Coconut Chai is another fave!)

Any fresh concoction from Teavana.

To kick things up a notch, add a splash of milk, a bit of agave nectar or honey! Well, I’m off to fill my cup – cheers!

What do you do to keep cravings away? And what is your favorite flavor of tea?

“This reduction in illness far exceeds anything a drug or pill can offer,” Nieman said. “All is takes is a pair of walking shoes to help prevent becoming one of the thousands predicted to suffer from the common cold this winter.”

But what do we do if we are already sick? Do we hit the gym or stay tucked in bed watching cartoons intellectually deep movies??

Nieman offers these tips:

- DO exercise if your cold is confined to your head, such as illnesses with runny noses and sore throats.

- DON’T overdo it. If you have a cold, keep exercise to a moderate-intensity level (i.e., walking). Studies have not shown any negative effects of moderate exercise for those suffering from common colds.

- DO stay in bed if your illness is “systemic” – that is, beyond just the sniffles of a regular cold. Respiratory infections, fever, swollen glands and extreme aches and pains are all good reasons to rest up instead of work out.

- DON’T jump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into training after at least two weeks of rest.

Do you plan on receiving the flu shot? If so, Nieman also advises exercising prior to receiving the injection. “Moderate-intensity exercise just before getting the shot has been shown to improve the body’s response to the vaccine, boosting immunity.”

Do you normally continue working out or take it easy when you have a cold?

Let’s be honest, everyone knows the true winner in this town is The Cleveland Clinic. Home of Dr. Micheal Roizen, The Cleveland Clinic is one of America’s top hospitals. (Ranked one of the “Best Hospitals” in America and No. 1 in the nation for heart care and surgery by U.S. News & World Report)

The Cleveland Clinic has taken their expertise and wellness practices to the web and has created a space for a broader audience of wellness seekers.

Intoducing 360-5. At 360-5, the Cleveland Clinic will show you how and why you can sleep better or have more energy, among many other topics, by looking at how you handle stress, your exercise habits and diet.

The Cleveland Clinic understands that it takes work to be healthy, so they’ve made the information as simple (and — gasp — as fun) as possible. With easy to read articles, videos and interactive quizzes, getting healthy can actually become addicting (I’ve already spent almost an hour on the site!)

360-5 provides three ways for you to start improving your health today: a web site, guided online programs and an online wellness store.

At 360-5, the science is accessible and easy to follow (often using humor!), giving you a deeper understanding of the complex and often mysterious nature of your mind and body. With the best info, actionable ideas and a dose of inspiration, you’ve got the golden ticket to wellness. Whether you are from Cleveland, Chicago, Saskatchewan or the middle of nowhere, you’ll benefit from all the great information on this site. Enjoy!

What are some of your favorite healthy on-line resources?

As explained in an issue of Men’s Health, Research from the The University of New South Wales has proven that Interval training will accelerate weight loss. What’s interval training? Well interval training involves a series of intense efforts (think very difficult hill) with recovery periods in between (think downhill). The University of New South Wales developed an exercise bike workout routine that burned 3 times the fat compared to a group of that only conducted aerobic training on the bikes. Added bonus? The exercise was done in half the time!

Want to have access to that secret, super effective workout? Look now further! I’ve tracked it down for ya. Behold the ridiculously simple (in theory, anyway) routine…

After thoroughly warming up, follow the following workout routine for 20 minutes:

Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds

If you’d been following the plan, you would have now cursed my name roughly 40 times completed 2 minutes of a twenty minute interval workout. Depending on your fitness level, you may need to increase the recovery time at this point. There is no point exhausting yourself before half way.

Try to get through as many minutes as you can, every other day. You’ll be hitting 20 minutes before you know it!

How often do you interval train? Do you find it to be effective for you?