Learn how to Workout at work to reach 10k steps every day

Learn how to Workout at work to reach 10k steps every day

“What if you could put in a regular day’s work, be super productive and meet your daily goal of walking 10,000 steps, all without going to the gym?”

Paul Michaels

LifehackrDiet.com

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“Proven tips to transform you into a 10,000 step a day hero while you work”

Work hard or work smart

The concepts behind “Learn how to Workout at work to reach 10k steps every day” have been hiding in plain sight.

In most cases, they are small changes that can be made to one’s existing work-life, that cost little or nothing to implement.


So why did it take me 48 years to discover these work-life hacks?


Sometimes, the simplest solutions are the hardest to see.


Nose to the grind

There is a prevalent belief in our culture that working harder for long hours will make us more productive and therefore, more valued as an employee.


You have a choice of working hard or working smart.


These choices aren’t mutually exclusive. You can work smart and work hard but just working hard, isn’t working smart.


While I was in the corporate world, I believed that I needed to be at my desk as many hours as possible to prove my worth.


I was working hard not smart.

Was the work I was producing as inspirational as Beethoven’s or as impactful as Charles Darwin’s? How about as revolutionary as Steve Jobs’ work?


Unfortunately, no.

Beethoven wandering the streets of Vienna

Learn from genius

Did you know that Beethoven would work in the mornings and wander the streets of Vienna with a pad of paper and a pencil in the afternoons?


Charles Darwin had a gravel path installed in his home so he could count the number of laps he’d walk to solve a problem.


Steve Jobs was famous for walking the streets of Palo Alto for meetings, exercise, contemplation, and problem solving.


What did these great minds know that you and I don’t?


They understood that to get the best work done one has to engage as well as release one’s mind.


The action is like an arm curl, lifting a weight by straining your bicep muscle, then releasing it to rest.


Beethoven, Darwin and Jobs understood how to sow their minds with obstacles and let the solutions grow through passive contemplation.


By respecting this cycle you get the highest quality work for the least amount of effort.

THE RHYTHM OF DOING YOUR BEST WORK
“Your brain can only focus for 90 to 120 minutes before it needs a break, Widrich reports. Why? It’s the ultradian rhythm, a cycle that’s present in both our sleeping and waking lives.”

3013188-inline-ultradian-rhythm-inline

Drake Baer

Contributing writer at Fast Company & co-author of Everything Connects, Fastcompany.com

Find your “Golden Hours”

How can you organize your day to work smarter?

“Jason Kanigan, a sales trainer, says you need to figure out when your “golden hours” are. Kanigan says that you have to protect your “golden hours” at all costs.” – 13 CEOs and Founders Reveal Their Top Productivity Hacks, Inc.com.

Golden hours refer to your unique cycle of daily productive time. These cycles are interspersed with periods of time where you are trying to punch through a fog of fatigue, lack of focus or broken attention.


I tackle the big stuff during my “golden hours,” (in the morning) and work on smaller less demanding tasks in the afternoon.


Utilize your golden hours and take breaks based on your ultradian rhythm. You will find a productive flow in your work with less strain against the natural cognitive decline as your brain tires during the day.


Work smarter, not harder.


Discover How to Turbo-Boost Your Productivity. Download the Free “Find Your Golden Hours worksheet.

Living synchronously

Up until late 2012, my professional life consisted of sitting working on a computer or sitting while attending meetings or sitting while on the phone.


I occasionally found time to exercise.


Does this scenario like your current work-life?

I was stuck in an asynchronous work-life. I was either working or exercising.


Exercise was a time slot that could be postponed or deleted with a click of a mouse. Each delete added another ring of fat around my trunk.


When I started to make small changes to the way I worked a synchronous work-life began to reveal itself. Now, everything I do in my day is an opportunity for exercise.

This way I am guaranteed to get exercise regardless of whether it’s a good day or a crappy one.


Immediately I saw huge health and wellness benefits.


Within six months I had lost 30lb/13.6kg and to my surprise, had walked 1000mi/1,609km.

Working smart summary

  • Sow your mind with obstacles and let the solutions grow.
  • Find your “golden hours” to work on the tough stuff.
  • Use your ultradian rhythm cycles to be more effective.
  • Maximize the health and wellness benefits of a synchronous work-life.


Now let’s build “healthy & smart” into your busy life by breaking down your day into actionable steps, below.

Infographic

Learn How to Workout at Work

“You can work smart and work hard but just working hard, isn’t working smart.”

Grab the high-resolution infographic for printing or just to keep nearby on all your digital devices.

COMMUTING TO WORK

There are many different ways you can get from your living space to your workplace and back. All of which are forms of transportation.


Experiment by making small changes that integrate physical exercise into your form(s) of transportation.

Driving

Driving is the preferred method for 91.2% of commuters in America.


If this is your reality, try parking your car in a lot up to 1mi/1.6km or more from your work and walk the rest of the way.


You can achieve the same result by parking at work and taking a walk for 1mi/1.6km around the area before starting your day.


This small change will give you consistent exercise and time to plan the first half of your day.


If you do this twice a day (before and after work) you could add 4,000 steps to your daily total.

Public transport

Public transportation as a method for getting to work is a far second at 4.9% of commuters utilizing it.


Walking is almost half of that at 2.8%.


It is tempting to just “zone out” when dealing with the daily frustrations of taking public transportation.


Try an experiment and instead of waiting around for your bus, train or streetcar, walk to the next stop or three on either end of your commute.


This small change is good for you, the environment and might even save you time too.


Take on this challenge could add 4,000 steps to your daily total.

Other Human Powered Transportation

A bike or other human-powered forms of transportation for part or all the way to work are great alternatives. In some parts of the world, this is the preferred method of transportation.


Add this to your daily commute could add 2,500 (steps/or equivilant) to your daily total.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.

Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.

For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.

The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

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Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

WORKING FROM HOME

How are you supposed to get exercise with only a couple dozen steps from your living space to your workspace?!


The solution isn’t much different than the commute to work.

Morning Walk

Before you get to work in the morning, go out for a brisk 20-40 min walk.


If you have a dog or two, take them out for a walk.


Although on the surface this might seem like a waste of time, I can assure you that it isn’t and in fact it might be one of the most productive times in your day.


Remember Beethoven, Darwin and Jobs?


Plan your day, figure out what’s important and what’s not. Let ideas percolate up from your subconscious.


This productivity and exercise hack could add 3,000 steps to your daily total.

“It is only ideas gained from walking that have any worth.”

Friedrich Wilhelm Nietzsche

A German philosopher, cultural critic, poet and Latin and Greek scholar

Switch up Your Workspace

Several times a week go to work outside of your home office at a cafe or co-working space. Walk there and back. Maybe do some shopping errands on the way and increase your step count by 5,000.

After Lunch Walk

There is nothing better to clear your head and help digestion than a short walk after lunch. You can check in on your morning’s progress and plan your afternoon. Maybe another 2,000 steps?

Evening Walk

Taking a walk after dinner and before bed is an excellent way to clear your mind, wind down for the day and signal to your body that you are ready for sleep.
If you can take a spouse, significant other or friend, check in and see how their day was, make plans and just enjoy being together for an extra 3,000 steps.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

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Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

MEET ‘N WALK

Traditional Meetings

Here come the meetings!


I know from my own corporate experience, these beasts are like black holes; time and energy vacuums that are a challenging to stay awake in.


Remember “Work Smart?” Now is a perfect opportunity to do just that.

“Nilofer Merchant suggests a small idea that just might have a big impact on your life and health: Next time you have a one-on-one meeting, make it into a “walking meeting” — and let ideas flow while you walk and talk.”
(3:24 and worth it!)

Nilofer Merchant

Corporate director, author, TED Ideas worth spreading

Is a walking meeting right for every occasion?

Probably not, but you can get creative and use this concept in a hybrid fashion.

Meet-walk-meet

Start a meeting in a conventional way, show slides, sales figures etc… Then break the meeting participants into groups of three or less and send each team out on a 15-minute meet ’n walk. When everyone returns to the meeting room, a member of each team can present their ideas for a group brainstorm.

Walk-meet

Start a meeting with small groupings of employees. Have them go for a 15-minute meet ’n walk, then bring everyone together for a traditional meeting to share each group’s ideas.

Meeting warmup

You can try something as simple as starting a meeting with five minutes of exercise and stretching. It will shake your fellow employees out of their “meeting gloom” and bring a new level of energy and creativity to the room.

Here are some ideas you can adapt to your own style;

Stand-up meetings

Or simply “stand-up” is a meeting in which attendees typically participate while standing. The discomfort of standing for long periods is intended to keep the meetings short.” – Wikipedia.com

Just because you’ve been doing something (sitting meetings) for decades, it doesn’t mean there isn’t a better, healthier way to achieve the same end goal.

Experiment and get participants’ input. Figure out a new, better way to get to the end goal and some steps to boost your daily count.

Lunch Meeting

Finally, time to relax, sit down and chill.

Not so fast!


Sure you can sit down and eat your sandwich but you still want to be alert when you go over the plans with a co-worker.


Take 15-20 minutes to eat your lunch, but do just that.


Don’t surf social media or shopping sites.


Enjoy your food, look at it, breath in the delicious aromas. Bite in, chew, feel the textures in your mouth. Enjoy your taste buds firing off with delight.


The simple act of taking time and being aware of all of your senses while you eat, can be pleasurable and actually help you feel full faster.


Finished yet?


Great, now you and your co-worker can have a meet ’n walk for the remainder of your lunch break.


Meet ‘n walks are also great when you want to grab a coffee and chat.

“A study published today in Diabetes Care found that three short walks each day after meals were as effective at reducing blood sugar over 24 hours as a single 45-minute walk at the same moderate pace.”

Sandy Calhoun Rice

Writer, Healthline News

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
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Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

THINK ‘N WALK

You’ve got a big presentation coming up next week. You need to collect your ideas and start outlining your presentation.

Don’t fight the workspace distractions you know will meddle with your thinking time. Instead, take a walk in the world around you like Maestro Beethoven.


Grab a notebook or your smartphone and earbuds/microphone so that you can make voice notes using a voice note app. (More info on how to do this on an iPhone or Android)


If you want your thoughts in text form, use Siri (iPhone) or Google Now (Android) and have those services transcribe your dictation into text. You can copy and paste your text notes into an outline document on a computer when you get back to the office.


30 minutes of walking will net you almost 2,750 steps.

“Be militant about eliminating distractions. Lock your door, put a sign up, turn off your phone, texts, email, and instant messaging. In fact, if you know you may sneak a peek at your email, set it to offline mode, or even turn off your Internet connection. Go to a quiet area and focus on completing one task.”

Ilya Pozin

inc.com Contributor & Founder, Pluto.TV, 7 Things Highly Productive People Do

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
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Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

STARIS-ERCISE

Walking up a couple of flights of stairs on a daily basis isn’t going to magically burn a ton of calories

One minute of walking up stairs only burns 9cal for someone weighing 160lb/72.5kg or 16cal for someone weighing 210lb/95kg.

It is pretty clear to anyone walking up stairs, that your cardiovascular system is engaged. With the perseverance of walking up every set of stairs you see, you will reap the benefits of improved cardiovascular health.


For me, taking the stairs and feeling my heart pump hard in my chest is a visceral reminder that I am consistently working towards a healthier future for myself.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
[CP_CALCULATED_FIELDS id=”11″]

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

TALK ‘N WALK

Your day is going well and you’re wracking up steps, which is keeping you energized and alert.


A scheduled conference call rings in and you slip on your Bluetooth headset. Standing up you start pacing back and forth while you engage with the call’s participants.


Even though it’s mid-afternoon, you are sharp, articulate and clear-headed, because movement powers creative thinking.


Taking an estimate of 35 steps per minute, your 30-minute conference call just boosted your daily total by 1,050 steps.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
[CP_CALCULATED_FIELDS id=”12″]

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

“Nowadays people are sitting 9.3 hours a day, which is more than we’re sleeping, at 7.7 hours. Sitting is so incredibly prevalent…Of course, there’s health consequences to this, scary ones, besides the waist. Things like breast cancer and colon cancer are directly tied to our lack of physical [activity], Ten percent in fact, on both of those. Six percent for heart disease, seven percent for type 2 diabetes”

Nilofer Merchant

Corporate Director, Author, – TED Talk “Got a meeting? Take a walk”

BATHROOM MARATHON

Keeping well hydrated is as important to your overall health and with some smart and simple hacks, it can be an excellent tool for reaching your health and wellness goals.

Fluid in

If you don’t know how much fluid you consume on a daily basis, you probably aren’t drinking enough.

Men should drink roughly 13 cups/3l and women 9 cups/2.2l of water. – mayoclinic.org

Drinking one or two 8oz/236ml glasses of water before and after you eat will help regulate your appetite and the habit of doing so, will help you consistently get partway to your daily goal.

Read “How to Stop Drinking Soda. Awesome Steps for Success!” on LifehackrDiet, to learn how to switch out unhealthy beverages for inexpensive (or free) healthy ones.

Most days I drink a total of 8-10 cups (64-80oz/1.88-2.36l) of liquid. I also love coffee, and as most of you know, coffee is a diuretic which means that drinking it provides me with many urgent opportunities to exercise throughout the day.

Fluid out

The second simple hack you can apply to your work life is to harness those multiple bathroom treks by taking the long route.

Find a route to a bathroom that takes 250 steps there and 250 steps back or a total of 500 steps per excursion.

If you are anything like me, you can easily do this eight times a day. That means by simply rerouting your bathroom trip you just added 4,000 steps to your daily count.

In about 7 work days, you will have walked a 13mi/20.9km or a half marathon to the bathroom! (1mi/1.61km = aprox 2.2k steps).

Congratulations. You are a contender for the office Olympics!

“Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”

Amanda Carlson, RD

Director of Performance Nutrition, Athletes’ Performance

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
[CP_CALCULATED_FIELDS id=”13″]

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

STANDING DESK

A standing desk is designed to be used by a person who is standing while working.


Shifting from a sitting desk to a standing desk several times during your work day is a great way to start improving your health and creativity.


“Sitting is the most underrated health threat of modern time…
Researchers found that sitting more than six hours in a day will greatly increase your risk of an early death.” – Eat Move Sleep: How Small Choices Lead to Big Changes By Tom Rath.

Adapting your current desk into a temporary standing desk can be as simple as using a couple of cardboard boxes or an Oristand Standing Desk Converter for $39 shipped.


Heck, you can even rent a fancy standing desk.


A standing desk will improve your posture, and reverse some of the health problems that come with sitting all day.


Working at a standing desk is not a static activity.


You naturally make micro movements and can easily enhance those movements with customized exercises like the Gluteal Squeeze, Desk Pushup, and March in Place.


Read more on LifehackrDiet about exercises and tools to help you stay healthy at work: Doctor Reveals How To Be “The CEO Of Your Own Health.”


While standing, it’s more natural to step away and pace around your little domain of industrial carpet. You already know, moving around while working allows you to work smarter and maintain your wellness.

“I’ll admit that I was a bit skeptical at first — I had many questions and concerns. Would I be as productive standing as I worked? Could I comfortably do my daily tasks on my feet?

But now, the results are in. And, in short, I’ll never go back to a regular desk.”

Jonathan Long

Contributor, entrepreneur.com

I joke that a standing desk is a gateway habit to a walking desk.


Because of that, I suggest that if you invest in a standing desk, it should be adaptable to a walking desk.


Standing and working is a great start to being healthier and working smarter.


Think ‘n Walk: 35 steps per minute x 30-minutes = 1,050 steps.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
[CP_CALCULATED_FIELDS id=”14″]

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

WALKING DESK

What is a Walking Desk?

A walking desk is a standing desk, with a low-speed treadmill (motor and walking deck unit) that rests on the ground and you stand to walk on it.

Author Paul showing off his DIY walking desk setup. Want to learn more about walking desks? Contact Paul.

The speed of the treadmill is only 1-2mph/1.6-3.2kph which is a slow stroll. For reference, the average person walks about 3.1mph/5kph.


Working at a walking desk, for most people, is not difficult to adapt to.


My daily activities while working and walking include; writing, dictation, researching, reading, graphic design, website authoring and programming, photo, video, and podcast editing.


I can do all these functions while walking 1-2mph/1.6-3.2kph.


A walking desk solution can be a $350 DIY setup or a durable, professional solution that can cost $1,000 and up.

The how, what, why of Walking Desks with Ron Wiener

Find out why Ron calls it a “waltzing desk” and lots of other revealing “NOI” (nuggets of info) about why moving while working is the ultimate work/wellness solution.

Check out “What to Expect When You’re Expecting Your First Treadmill Desk” blog post on the workwhilewalking.com blog.

Ron Wiener

CEO, workwhilewalking.com/iMovr

What are the health benefits?

To start with, you are not sitting!

“Sitting Disease…is commonly used when referring to metabolic syndrome and the ill-effects of an overly sedentary lifestyle” is quickly becoming a recognized occupational health and safety concern for all of us.- juststand.org

Moving while working has measurable health benefits.

It promotes a healthy body weight, reducing the risk and the management of type-2 diabetes, lowering blood pressure and helping maintain strong bones. – lifespanfitness.com

There are psychological benefits to working and moving too, like improved mood, productivity, and reduced stress.

A study co-authored Michael Sliter, Ph.D., assistant professor of psychology at Purdue University-Indianapolis found that;

“We were able to show that these active workstations have psychological benefits without performance detriment,” says Sliter—for the most part, that is. People at treadmill desks were less bored, less stressed and more satisfied than those at seated, standing or cycling desks.

Some of the other benefits I enjoy are an increased level of alertness, stamina, and creativity.

“A 2014 study from Stanford University in the US has shown that people are much more creative when they are walking around as opposed to when they are sitting still. They found that when people were walking, either on the treadmill or outdoors, they were 60% more creative than when sitting around.” – Andrew Tate, Design School Canva.

You have a choice, to sit, which is quickly becoming the health plague of our time, or move while working with all the health and wellness benefits that it brings.

Why Should I get a walking desk?

From December 2012 to July 2016, I have walked 10,000mi/16,093km with about 70% of that distance on my DIY walking desk. I average between 9-14 mi/14-22km per weekday (I take it easy on weekends.)

At 52 years old, even though I am prone to recurring back spasms, I walk pain-free at my walking desk. At the end of the day I don’t feel any more tired than I would have, not walking.

In fact, I would say the days I am sedentary, I am more likely to discover a new ache or pain.

The stamina and strength I’ve earned walking does translate to the real world. I love to hike and often do it with people much younger than myself. I am able to keep up with them and not be an embarrassment.

Regardless of what goes on with my day at work (good or bad), I get my walking exercise in, mitigate my back pain, boost my productivity and improve my wellness on all metrics.

The more I do, the more I can do.

When I started with my walking desk, I could easily do 5-10,000 steps daily.

Scott Desgrosseilliers tries out a walking desk for the first time.

Your journey towards a walking desk

I recommend that people start their journey towards a walking desk by first getting comfortable with standing and working.


Walking/standing desk setups range from a DIY solution to a high-end corporate solution and lots of variation in-between.


A note of caution if you go the DIY route. You need to commit to making your DIY solutions work because if you don’t you will waste time, effort and money.
Regardless of your price range or where your journey will end up, it makes sense to have the next possible move (towards a walking desk) in mind when you buy equipment.
A good standing desk will always be an excellent investment whether you graduate to a walking desk or not.


Contact any of the experts over at workwhilewalking.com to get a customized recommendation for your unique preferences and needs.

How to use the Steps Estimator Panel. Click Here.

Each segment of this Blog Post has a STEPS ESTIMATOR panel.
Drag the slider handle to estimate the number of steps you will take for each individual activity on any given day.
For example; Tomorrow I am going to try to walk 1,000 steps “Talk ‘n Walk” and 3,000 steps “Commuting to Work” for a total of 4,000 steps.
The steps entered in each of the Steps Estimator panels will be totaled and displayed HERE.

estimator-help-image-panel-001
[CP_CALCULATED_FIELDS id=”15″]

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

How do you get started?

Although there is a lot of information in this post, remember that every journey starts with a single footstep.


The most effective way to build new habits is to commit to making one small change at a time. Repeat that action daily until it becomes second nature. Then you can add a new habit and repeat the process.


Review the all the possible work-life scenarios in this blog post. Choose one to implement first. Play with the Steps Estimator panels and plan out what you could achieve, let’s say, tomorrow.


Give it a try in real life. If it works for you, repeat it until it becomes a habit.


If it doesn’t work, come back to this blog and tweak the Steps Estimator panels. Try it the next day and if necessary tweak it until you find a formula that works for you.


If you are interested in me coach you through this process, send me an email and we can discuss your needs.

RESOURCES

Workoutatwork.co resources to help you build healthy & smart into your busy life.

Corporate

Interested in the “Workout at Work” Corporate Seminar and Workshop at your workplace?

Email Course

Sign up for the “Workout at Work” eMail Course, delivered to your inbox, free!

Tools I Use (Check back for updates)

Golden Hours

Figure out your Golden Hours with this free worksheet download. Record your energy levels for a week so that you can identify your best hours for getting the hard stuff done.

Respect your ultradian rhythm

Take a 2-5 minute break every 25 mins and after 4 consecutive working time-blocks, take a longer break, around 15 or 20 minutes. You can use a Pomodoro timer app to help you track your time. I use WeekPlan, a unique time management platform to manage my daily activities plus it has a Pomodoro timer built in. Give it a try for free.

Music/Sounds for Concentration

One of my secret weapons is that I use music “scientifically optimized to increase concentration and productivity.” I have been using focus@work for years and can’t imagine working without it. Give it a try for free.

Time Tracking

Expanding on the theme that you can’t fix what you can’t see… I like to automatically record a time-sheet of what I do on my computer(s). This keeps me honest and allows me to understand how long it really takes to finish tasks. I use TimeCamp and I love its versatility plus it integrates with tools I already use.

Note: Some links in this blog post are affiliate links. The products and services they link to won’t cost you extra. LHD gets a small finders fee which helps us produce more great content for you. Thank you.

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“Regardless of what goes on with my day at work (good or bad), I get my walking exercise in, I mitigate my back pain, boost my productivity and improve my wellness on all metrics.”

Thanks for READING, WATCHING AND LISTENING!

Thank you again for your support,

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© 2016, Man Mountain Productions, Inc.

COMMENTS SECTION BELOW

Crush 2016 with My Secrets to Weight Loss and Wellness.

Crush 2016 with My Secrets to Weight Loss and Wellness.

Dear Reader,

I am really excited about what we can both achieve in 2016.

In 2015, I worked hard at my treadmill desk walking and working (3,472.21 miles in 2015) typing and talking about the secrets to my 35lbs of weight loss (and maintenance) and greatly improved wellness. Check it all out on LifehackrDiet.

One of the creative things I have been struggling with is how to encapsulate what I have learned and achieved into a single sentence. Many variations later I have come up with this;

Freedom Through Weight Loss and Wellness

That’s how I feel!

Right now I weigh what I did at 19 years old, I feel (almost) 19 again! To put this in context, I am quickly approaching my 52nd birthday and thrilled about it.

Seriously it is amazing what losing weight and regaining your wellness can do for you mentally, physically and for your quality of life.

I WANT THIS FOR YOU!

This next year for me is about focusing on ways to pass on what I have learned.

I will still write blog posts, record podcasts, create videos on LifehackrDiet.com but at a slightly reduced frequency. I want to spend my time creating actionable, step-by-step content that will help whoever wishes to make the effort, a healthy new year.

Enough talking and writing, let’s get to what you need to see permanent results, now!

Here are two ways in which you can dive right in and make 2016 a healthy new year;

Option 1

Sign up for the free “I’ll help you skip the 10+ years of health and lifestyle mistakes, that I made!” email course. I will teach you email by email, an overview of how you can change your life with small lifestyle hacks that will result in huge positive changes over time.

Click here sign up

Option 2

If you are an action taker and you want to most effective way to lose weight and regain your wellness and you want it now! Then I recommend the Weight Loss Step-by-Step Guide online course and One-on-One Health + Accountability Coaching for you.

Currently, this program is in an “Early Access, Beta” stage. This means if you sign up you will get a once in a lifetime opportunity to get full access and input into the course creation, with all the premium features turned on.

That means:

  • Lifetime access to the content on all your devices.
  • Weekly online live webinars reviewing the lesson content with me.
  • + Q&A session (they will be recorded and you will have access).
  • One-on-one accountability coaching.
  • Free apps for your smartphone.
  • Office hours sessions (online and weekly).
  • Texting access to ask your questions or to get your daily motivation.

 

 

This is an exclusive opportunity

Because this is such an unprecedented opportunity, I want to make sure that it is the best experience it can be. To that end, I am only accepting 30 people into the program. I am also heavily discounting the price as a way to thank you for your involvement in making the Weight Loss Step-by-Step Guide online course and the one-on-one accountability coaching, the best it can be.

Click here to learn more and sign up for this exciting program.

Regardless of whichever option you choose, I am very excited to be able to have the opportunity to pass what I have learned to drastically improve my life, on to you.

A toast to 2016! May it be a Healthy New Year.

If you have any questions or suggestions, please feel free to simply respond to this email and I will happily answer.

Today is the first day of the rest of your life. Make it count!

Over and out, Paul @ lifehackrdiet.com

[Lesson 1 – Exercise] I’ll help you skip 10+ years of health and lifestyle mistakes.

[Lesson 1 – Exercise] I’ll help you skip 10+ years of health and lifestyle mistakes.

LISTEN TO THIS LESSON

 

READ THE LESSON

 

Thanks for signing up to the “I’ll help you skip 10+ years of health and lifestyle mistakes” email course.

This is your first lesson. Estimated Read time 7:43.

Hi! Paul Michaels here, great to make your (virtual) acquaintance!

Not long ago, I felt imprisoned in a stranger’s body, living a stranger’s lifestyle. I was 35lbs overweight, I never made it to the gym (not for a lack of trying) and had lots of aches and complaints.

I would spend 8, 9, 10 hours at my desk pumping out my work or being our family “Uber Black Car,” driver – looking after everyone, except myself.

Life was ok, but it also kinda sucked.

BUT wait, there’s a happy ending…

3 years ago I made some changes to the way in which I did things, not the things I did.

Wow, what a universe of difference that has made in my life.

Life is awesome now, and I am as healthy as a horse.

During the next several weeks of this email course, I will teach you what I’ve learned, so that you can skip over the health and lifestyle mistakes I’ve made, and get to the awesome stuff.

I just had my 3 year anniversary on Sunday…

8,471.21 miles walked in 3 years!

3,472.21 of that in the past year alone.

I’m bummed out that my total wasn’t clean like 8,500, but that’s my OCD kicking in.

This is what I have achieved by NOT going to the gym! I don’t go for long walks nor am I a long distance runner. All these miles were earned WHILE I was doing something else.

I am actually walking as I write this email – thanks {{ subscriber.first_name }} for all the steps.

This is my weight-loss in the first 6 months of my journey. 30lbs, gone!

I did NOT go on a diet. I made small changes to the food I love and now it loves me back. I have maintained a 30-35lbs weight-loss over the past 2.5 years.

Go ahead, call me the “MacGyver” of lifestyle change (a reference to the 1980’s TV Show – The main character’s ability to use everyday objects to perform extraordinary feats, sometimes called “MacGyvering”), I won’t mind.

What I discovered was the solution to regaining your health and wellness is really simple. The hard part is figuring out how to apply it to your life and sticking to it.

GOOD NEWS! I’ve spent the past three years living and breathing this problem and I’ve created an easy to understand and simple to follow, step-by-step solution…

Ta-daaa! The LifehackrDiet.

Strategy #1, Everything you do in your day must be purposeful in helping you reach your goal.

Before the LifehackrDiet: I would plan to go to the gym several times a week. Notice how I used the word “plan” instead of “go?” I am a self-employed work-from-home Dad of 3 kids and if you are anything like I was, there would always be some work or family issue that would come up and seem more important than my exercise session. For me, the only time I got to exercise was at the gym… MISTAKE!

The old way

That is the old way of thinking about life, asynchronously [not existing or happening at the same time.]

The new way

Here is what I learned: Modern lifestyles are not healthy or sustainable when lived asynchronously. I am not suggesting you multi-task all the time! Not at all. Well, that’s not entirely true…

My big breakthrough came when I started to live my modern lifestyle, synchronously [existing or occurring at the same time]. You see, there are some functions you can multi-task very well, safely and successfully. I mean your heart is beating while you are reading this email (hopefully a little faster due to the riveting content). Well, if you’re body could only do one thing at a time, then you would be in cardiac arrest while you read this…Yikes!

I know, I am being silly, but I bet you can chew gum and walk, right?

Let me give you three examples of how you can hack your everyday life, live synchronously, and get healthy without changing WHAT you do, but HOW you do it.


Actionable Tips

Tip 1. Instead of going grocery shopping OR exercising. Make it grocery shopping AND exercising.

Here are some tips that will, at least, double your calorie burn while you shop;

  • Park at the furthest point from the grocery store entrance. I guarantee you, it’s always available.
  • Use strong reusable bags. These will be your barbells! Do curls, lifts and anything else that you would have done at the gym. One in each hand as you load and unload them. Do sets. Have fun with it.
  • Don’t fret about forgetting something and having to walk across the store – you are burning calories!
  • Be nice and once you’ve loaded your vehicle with the groceries walk the cart back inside the store. More steps, more calories burned and some karma points earned!
  • Make extra trips from your mode of transportation to your fridge. If you have a bag in each hand, do arm curls and lifts as you go (just be careful with the eggs…)

This once wasted chore will now burn you 200-500cal, which doesn’t sound like much but if you do it once a week for a month you could burn 800-2,000cal or 9,600-24,000cal a year!!!

As a point of reference, you need to burn roughly 3,500cals to lose a pound of fat.

Do the math, these tips are awesome!

Tip 2. Instead of commuting to and from work OR exercising. Make it commuting AND exercising.

This hack is a goldmine of potential.

  • Analyze your commute to and from work, can you add walking to the front or back end of each leg of the journey?
  • If you drive into work, can you park at a parking spot that is a mile from work and walk the difference?
  • In a parking garage, try parking on the top level regardless of where there are spots. Can you walk (carefully) up and down the ramps? If not take the stairs both up and down.
  • Can you cycle part or all the way to work?
  • If you use public transportation, can you walk a stop or two at the beginning or end of each leg of your commute? It will probably be faster than waiting like a zombie!
  • If you work at home, go for a morning walk of a mile or two and figure out what you are doing that day.
  • Regardless of your commute or not, have an evening walk and clear your head, get some fresh air to help you get a good night’s sleep.

So, instead of dreading your commute, find ways to jazz it up and get some exercise too. Do any of these hacks 5 days a week and you could be burning an extra 1,700cal a week, 7,000cal a month and 84,000cal a year! How awesome is that?

Tip 3. Instead of working at a computer OR exercising. Make it working at a computer AND exercising.

I have adopted this as the official Paul hack. In fact, I have been walking at my treadmill desk while I write this email. I think I have clocked about 4-5 miles up to this point.

Me writing this email.

This hack might not be physically or logistically possible for everyone, but that doesn’t mean you shouldn’t know about it and hack this hack for something that will work for you.

  • I don’t know if you have heard the expression “Sitting is the new smoking” yet? There have been several studies that have concluded that sitting for hours at your desk is very harmful to your health. Search google if you want to see more.
  • At the very least, figure out a DIY setup where you can choose to stand at your desk, even for a couple of hours a day. Take breaks and walk around your patch of industrial carpet.
  • I have been walking on a DIY walking desk (consisting of an extinct Ikea desk from craigslist and an inexpensive walking treadmill from Amazon) for the past 3 years. The majority of the almost 8,500 miles have been walked on this setup. I can do 98% of my writing, podcasting, video editing, graphics work, phone calls while I walk 1-1.5 mph. At the beginning I was doing 5 miles per day, now I do 10-15 miles per day! It’s friggin awesome!!!
  • If you need to think or take a call, stand up and walk around, it all adds up to positive physical activity.

Find any way to get off you butt and stand and work or even take walking breaks. That alone could net you a couple of hundred calories a day, 1,000cal a week, 4,000cal a month and 48,000cal a year. With a treadmill desk you can easily blow through 500-1,000cals a day, 2,500-5,000cal a week, 10,000-20,000cal a month and a staggering 120,000-240,000cal a year!!!

You don’t have to do all of these tips, just pick one or two that you can manage to make part of your lifestyle and you WILL see results over time.

It’s about making small and sustainable changes to your lifestyle. As you have seen in this email, this stuff adds up pretty quickly.

Just remember the most important thing you can do is make everything you do in your day, count towards your goal.

Here endeth the lesson!

Next…

The next email lesson is all about one of my favorite subjects… Eating! There are some really awesome hacks that are sitting in plain view like my “I’m starving, I could eat a house” meal. I would have to eat so much of this tasty, healthy meal that I would be sick before I made a dent in my calorie budget…

I look forward to our next brain-dump in a couple of days.

If you have any questions please feel free to get in touch by simply replying to this email. I love hearing from my crew!

Today is the first day of the rest of your life. Make it count.

Over and out, Paul @ lifehackrdiet.com

Doctor Reveals How To Be “The CEO Of Your Own Health.”

Doctor Reveals How To Be “The CEO Of Your Own Health.”

“Right now you have to be the CEO of your own health, you have no choice. There is a supermarket of options, which is one of the problems.”

Dr. Daniel Lord, DC

Physical Medicine Lead for Facebook Health Center

What Would You Like to Do?

WATCH THE VIDEO

3 Exercises You Can Do RIGHT NOW!

Be sure to check out the LifehackrDiet Video Show notes for content and links mnetioned in this content.

LISTEN TO THE LIFEHACKRDIET PODCAST

Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.

READ THE BLOGPOST

“​Counting my positive health-care experiences while working in the corporate world, could be summed up on one hand and one finger.”

I have had chronic back spasms all my life. If I had a flare while working in the corporate world, I had one choice, to get time off to go to visit a medical professional. This was always stressful and left me more willing to “grin and bear it” than actually jump through hoops to get help. Then came the journey along the yellow brick road…towards relief. I would go to see my doctor who would tell me to go see a specialist. That specialist would recommend physical therapist. The physical therapist would suggest a chiropractor…
All these options suck up time, cost money and create stress. I never knew who was right and who I should listen to, and in the end I just tried them all and hoped for the best.

http://lifehackrdiet.com-Supermarket of health provider options
 

HEALTH AND WELLNESS MEETS CORPORATE CULTURE


At our current moment and place in corporate culture timeline, we are only just starting to appreciate the interconnectedness of health and happiness with productivity and loyalty. There are some early adopters like Facebook, who see the health and wellness of their employees as a key to productivity and loyalty. “There are people there [at Facebook] that say: We don’t want to leave for different companies simply because of having this health center here because it’s so comprehensive.” explains Dr. Daniel Lord DC, who is the physical medicine lead at the Facebook Health Center.

Dr. Lord describes his team, “We have two chiropractors, three physical therapists, an acupuncturist and so our team is going to double because we’re actually building a bigger center so I will have even more of each. And that team reports to me and we will work right alongside with primary care so there are four MDs, about eight nurses. There is a behavioral health person, two now, therapists. Also a nutritionist is on staff and so we are one big team.”

THE NUMBER ONE PROBLEM


The number one issue Dr. Lord sees at Facebook is back pain, “It’s not surprising, they are a bunch of tech professionals that are highly, highly motivated, type A high-performing, very passionate about what they do, people.” He explains, ” back pain is the number one issue because people work at computers and they sit for long periods of time, they are stationary.” “I went over to Africa with a team of doctors and therapists and we were serving some underserved communities and we were providing them with healthcare. And one of the things that I thought was really interesting is that they didn’t have any lower back pain there and we [the developed nations] have a horrible lower back pain problem. They are doing manual labor and we are just sitting at desks so how do they have no back pain?” observes Dr. Lord. “They move correctly. They drive all the force throughout the day through their hips which is correct.”

 

http://lifehackrdiet.com-How to be the CEO of your own health

THE SUPERMARKET OF OPTIONS


One of the problems with our current health care system, explains Dr. Lord, “…right now you have to be the CEO of your own health, you have no choice. There is a supermarket of options which is one of the problems.” He goes on to describe a recent market study by Dr. Scott Halderman reviewed on Spine-Health.com discussing the current predicament of patients seeking care for back pain. Dr. Lord explains, “[The] conclusion was that there is definitely effective treatments for back pain but it’s hard because there is a supermarket out there. You could get a massage, you could go to the chiropractor, you could get acupuncture, you could take pain meds, you could take supplements, you could go to a trainer, you can go to an orthopedist,… And on and on and on.”

Dr. Lord sympathizes with the problems a patient has in trying to decide which provider to go to. How do you manage the pain? How do you prevent the back pain from reoccurring? “Those are questions that I am trying to deal with and I’m trying to educate people on because at the end of the day a lot of these things are businesses. People who are selling you something, they have the hammer and you are the nail and so everything is going to sound good if they try and pitch you on it.”

BEING THE CEO OF YOU OWN HEALTH


As health care consumers, Dr. Lord believes firmly in the idea of being the CEO of your own health. He defines that as not only having a good doctor to talk with, about your health issues with, but also educating yourself.
 

 
He goes on to explain his approach with patients at the Facebook Health Center, “We’re going to coach them not just okay, you need to have good posture but actually the strategies behind it; what you can do with Micro-Breaks, what you can do with positioning on your chair, different strategies of moving at your desk to really making sure that they move and which it helps them heal faster and it prevents it from coming back.”

“…When we educate people to prevent back pain, we are teaching them how to move through their hips and that’s the number one thing. It doesn’t matter why your back hurts, somehow the structures in your back got stressed.”
 

 
Dr. Lord continues “… It’s all a part of the continuum of care. And then we are not just shoving them out the door, the other really big piece is bridging the gap from okay, I have pain, it’s gone to then now I’m going back to my normal activities and healthy lifestyle. How do you bridge that gap?”  
http://lifehackrdiet.com-Consumer Health Products

CONSUMER HIGH-TECH GADGETS


Working in the high-tech sector, you would think Dr. Lord would have access to some pretty cool and expensive tools. The truth is that he is a fan of simple affordable consumer gadgets, “…some of my favorites I would like you to know that are actually useful, one is called Lumo Lift and this is really a cool piece of the technology because it not only tracks your steps which a lot of them do, it tracks your movement throughout the day, it also tracks your posture. And it’s kind of ingenious where it vibrates if you are in a bad position.”

“It’s a perfect indicator of where your posture is because it can tell if you are hunching forward or rolling your shoulders. It also coaches you so you can do coaching sessions …so if you hunch over too much it will give you a couple buzzes to remind you to sit back up so it’s kind of a cool biofeedback way to improve your posture habits.”

Some other low-tech items Dr. Lord likes to prescribe are, “The other thing that I really like to use is called Intelli-Skin. And it is not a technology… It’s just a shirt but the technology is in the materials. It’s kind of a compression shirt so it fits fairly tightly so it is comfortable for some people, not as comfortable for some other people but people who are able to wear it get really great results.”

“The Fluid Stance, it looks like a surfboard and it is kind of like a balance board, but it’s more stable than a wobble board or what you would see like in a PT area or a gym where it’s like really stable. It’s just a little unstable where you can shift your weight and move your ankles back and forth and you balance but you are not in fear of falling.”

“Another one is a floormat for workstations, it is called Topo. And it’s interesting because it has kind of a foam soft feel that you would normally think of for the mats… You can stand on the edge and like stretch your calf. You can stand on… There is a big hump in the middle that you can change your foot position and it’s all cushiony, but it kind of gets you to move around as you stand and put your feet in different positions and stretch your feet in different positions.”

 

A POSSIBLE HEALTHCARE FUTURE

Facebook, along with a select number of American corporations understand that the health and happiness of their employees and the importance of a healthy corporate culture, are all factors that positively effect their bottom line.

Regardless of what your employer does or does not offer you in the way of health care perks, it’s up to you in the end, to educate yourself with simple, evidence-based actions that can help you navigate the supermarket of medical offerings.

 

WHAT IS YOUR EXPERIENCE?

What does your company offer you in the way of health care? Have you found good evidence-based solutions that have helped your wellness? What tools or techniques do you use to keep yourself healthy? Let us know in the Comments Section below..

“In the end, learning how to adapt your habits and environment towards prevention, is the key to a healthy outcome.”

What Would You Like to Do?

 

CONTENT NOTES

“Well I’ve had the pleasure of hanging out at Facebook the past few years. It’s definitely different relationship that you have with your patients and it definitely gives me the advantage to really focus on patient care because I don’t have to deal with the business aspects of running a clinic.” – Daniel Lord, DC.

 

IN THIS EPISODE, YOU’LL LEARN:
  • How Facebook takes care of their employees with in-house integrated medical care that delivers a well rounded approach to caring for the individual.
  • Employees love this perk so much that many of them say that they won’t work anywhere else.
  • Daniel’s #1 common problem that he treats is back-pain because people sit and work at computers all day.
  • Daniel wants to teach his patients how they be the “CEO of their own Health.
  • Eliminating pain is important but so is preventing it from returning!
  • There is a “super-market” of choices for patients, how do you choose which solution to solve your problem?
  • Many developing countries don’t have the same back-pain problems modernized countries do, find out why.
  • Something you can do right now to help yourself: “abdominal contraction of 20% on, at all times.
  • Daniel has a short list of electronic and physical gadgets/tools that he loves and help people be healthier while they work; Lumo Lift, Posture Shirts, Fluid Stance and the Topo Anti-fatigue Mat. Listen to the podcast and learn why.

 

 

TIPS:

It’s very important for your health and wellbeing to take micro-breaks every 20 minutes , and just spend 30-60 seconds doing one or several of these exercises at your desk.



 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE

Daniel’s Website and blog: Practice Posture

Facebook Health Center Team

Scott Halderman was the lead author of the Spine-Health article mentioned

Kelly Starrett, Doctor of physical therapy.
MobilityWOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance.

Sit Better, Live Better: Excerpt From Dr. Kelly Starrett’s Becoming A Supple Leopard

My Hands Are Tingling…

Functional sitting // Go ahead…lean back in your chair.

Foundation Training – Rapidly increase your back strength, flexibility, and balance quicker than you could ever imagine.

Micro Breaks No.1 // The McGill Overhead Reach

Microbreak No.2 // Standing Posture Reset

Microbreak No.3 // Cracking Up With Coach Stevo

 

PRODUCTS DANIEL LOVES AND USES WITH HIS PATIENTS

https://youtu.be/o2WUfKM3f4Q

 

TAKEAWAY

There is so much great actionable content in this episode, but the big takeaway is simple; There are so many choices available to treat your ailments, aches and pains, but it all starts with you being an active, informed participant in your health journey.

We all need to be The CEOs of our own Health.

 

Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.

 

Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.

 

© 2015, Man Mountain Productions, Inc.

COMMENTS SECTION BELOW





Crush Multiple Health and Lifestyle Problems to be Triumphant

Crush Multiple Health and Lifestyle Problems to be Triumphant

“You solve one problem — do the math, do the legwork — and you move on to the next. And when you’ve solved enough of them, you get to live a little bit longer.”

Mark Watney (Fictional Character from The Martian)

Astronaut, NASA

LISTEN TO THE LIFEHACKRDIET PODCAST

Be sure to check out the LifehackrDiet Podcast Show notes for content and links mentioned.

READ THE BLOGPOST

Nobody knows how to solve multiple life-threatening problems like NASA does. Let’s see how we can apply their wealth of experience to our health and wellness journey.

A LifehackrDiet reader/listener sent in what they struggle with;
“Been overweight most of my life, I don’t practice portion control, I eat unhealthy foods, drink lots of soda, work hard at my job and I’m too tired at the end of the day for exercise”

HOW DID YOU GET HERE?
In your youth, you might have picked up a bad habit here or a poor lifestyle choice there. When you’re young and strong few things seem to have consequences. Those little things add up over time, like coffee grounds at the bottom of your cup.

At some point, consequences begin to affect everyday life by making things a little uncomfortable. Then come the aches and pains, the minor medical issues that are a nuisance. Your lifestyle starts to degrade, moderate to severe medical conditions start to define you.

THE MARTIAN movie poster | ©2015 20th Century Fox

THE MARTIAN movie poster | ©2015 20th Century Fox

UNTANGLING THE MESS
Have you read the book by Andy Weir entitled “The Martian?” It’s a great read, refreshing, fun and smart. The movie based on the book is directed by Ridley Scott and stars Matt Damond. Both the book and the movie are a great ride and worth your consideration.

What does The Martian have to do with “Crushing Multiple Heath and Lifestyle Problems to be Triumphant?”

Once you learn about Mark Watney’s struggle (the main character), you realize the act of solving problems is the engine that fuels human survival – on Mars and in your life on Earth.

Mark Watney is presumed dead in an accident during a violent sandstorm on Mars. His crew members blast off from the planet at the last minute to save their own lives. We find out that Watney survived, but now he’s abandoned on the red planet for at least 4 years, until the next mission arrives.

Mark takes an inventory of what he has available for his survival. Not enough food and a temporary habitat that is designed to last for 30 days.

Those are only the start of his problems. Every day something happens to stack the odds against him! It would be too much for most of us and we would just give up. I’m not going to tell you his fate, you need to read the book and then watch the movie to find out.

Watney is determined to survive, “You solve one problem — do the math, do the legwork — and you move on to the next. And when you’ve solved enough of them, you get to live a little bit longer.”

This is true for Watney in the extreme predicament of being the only human on Mars, but does it apply to you and me?

The answer is YES. Every health deficit you untangle and solve will let you live a little longer and improve the quality and quantity of the rest of your life.

Image credit: 20th Century Fox/Entertainment Weekly

Image credit: 20th Century Fox/Entertainment Weekly

PROBLEM SOLVING
Let’s learn from Mark Watney, NASA and people who solve multiple life-threatening problems every day;

  1. You need to define your problem first.
  2. Figure out what your goal is.
  3. Write down a variety of solutions to your problem.
  4. Figure out the possible outcomes of each solution.
  5. Figure out the most effective things you can do to help you reach your goal.
  6. Plan how you are going to carry out the solutions you have decided on.
  7. Be totally committed to executing your plans.
  8. Adapt your plans as you need to based on incoming data.

 

DEFINE YOUR PROBLEM FIRST
This statement is true in all situations. You can’t solve something you haven’t identified. The anonymous LHD reader was clear about their problems;

  • Overweight No portion control Eating unhealthy foods
  • Drinking lots of soda
  • Working hard
  • Too tired for exercise

Being honest about your current state of health and lifestyle, will give you a clear list of items to work on. This will increase your chances of success.

In our circumstances, the solutions are to make small and permanent changes to our lifestyles.

Action Item: Start writing down your “My Problems” list today!

FIGURE OUT WHAT YOUR GOAL IS
Take a look at each problem and figure out what your ideal goal is. Do you want to weigh what you did at 20 years old? Are preparing to run a marathon?

Each goal requires a different set of solutions. The LifehackrDiet (LHD) reader didn’t share a goal, so I will pick one that I think most of us can relate to; weight-loss.

Let’s take a quick look at what the NASA influenced procedures would look like, for this goal…

Action Item: Write down your goals for each problem.

WRITE DOWN A VARIETY OF SOLUTIONS TO YOUR PROBLEM
My pain is your gain! The LifehackrDiet content is exactly what you need! The solutions I discovered losing weight and reinventing my lifestyle.

It’s important to take each problem individually and through the procedure, discover solutions. Let’s take a look at the LHD reader’s list.

Problem: 
No Portion Control (See Hacking Your Hunger. Tips for How to Suppress your Appetite)
Solution: Create a process for implementing portion control;

Physical – Don’t buy foods that are contributing to your problem. Can’t eat what you don’t have. (Refer to this podcast.)
Mental – Put yourself in a mental state of accepting change and see it as a positive (some tips here.)
Procedural – Place food into individually sized containers to limit portion size (How to Hack Your Hunger.)

Problem: Eating Unhealthy Foods.
Solution: Create a process of substituting healthy foods for current unhealthy foods.

Physical – Don’t buy foods that are contributing to your problem. You can’t eat what you don’t have. (Refer to this podcast)
Mental – Put yourself in a mental state of accepting change and see it as a positive (some Tips Here.).
Procedural – Gradually replace current unhealthy foods with healthy alternatives. (Secrets of Eating to Lose Weight.)

Problem: Drinking lots of Soda.
Solution: Create a process that is physical, mental and procedural to substitute healthier ways of hydration.

Physical – Drink less and less sugar or diet soda. (Refer to How to Stop Drinking Soda: Awesome Steps for Success.)
Mental – Put yourself in a mental state of accepting change and see it as a positive (Refer to How to Stop Drinking Soda: Awesome Steps for Success.)
Procedural – Wean Yourself off of sugar and diet sodas

Problem: Working Hard
Solution: Use variety of tools to analyze your work days (I use Timecamp and Rescuetime. There are plenty of other tools, just search “work productivity tools”.)

Analyze each task you do; duration, quality of work time, frequency and result.
Based on analysis make changes to be more efficient.
Based on analysis, empower others do some tasks.
Based on analysis, stop activities that aren’t helping the bottom line.
Based on analysis, extract yourself from workflows where you are blocking forward momentum.

Problem: Too tired at the end of the day for exercise.
Solutions: Find times/ways of getting to the gym or workout while you work.

Try exercising before work.
Try exercising while getting to work, while I work, getting home and all my daily chores (this is the LHD way that I have discussed in most of my content but also specifically 3 Strategies: Quit the Gym and Be Healthier! and this Blog Post. )
Exercise at lunch

FIGURE OUT THE POSSIBLE OUTCOMES OF EACH SOLUTION
Portion control.

Failure: Nothing changes.
Success: Eat the right number of calories to lose weight and regain wellness.

Eating unhealthy foods.

Failure: Nothing changes.
Success: Eat healthy foods and enjoy them. Lose weight and regain wellness.

Quit Soda.

Failure: Nothing changes.
Success: Quit drinking soda. Save money, lose weight and regain wellness.

Figure out how NOT to work too much.

Failure: Nothing changes.
Success: Less stressed at work, more time for yourself, employees are happy feeling empowered. Lose weight and regain wellness.

Figure out how to Get Exercise throughout the day.

Failure: Nothing changes.
Success: Get exercise every day, healthier, more energy, mentally sharper, feel good, look good, lose weight and regain wellness.

I want to point out that most people do nothing! Every day each of us makes decisions to ensure we aren’t hurt, injured or killed. With that deep-rooted need for survival as our guide, we should see that doing NOTHING is the most dangerous choice of all.





FIGURE OUT THE MOST EFFECTIVE THINGS YOU CAN DO TO HELP YOU REACH YOUR GOAL.

These are the items listed in “Write down a variety of solutions to your problem” and analyzed in “Figure out possible outcomes of each solution.”

  • Enact Portion Control.
  • Shift to Eating Healthy Foods.
  • Quit Drinking Soda.
  • Become more efficient and productive at work based on lessons learned from data analysis.
  • Learn how to get exercise from everything you do in your day or make time to exercise (Even better, do both).

PLAN HOW YOU ARE GOING TO CARRYOUT THE SOLUTIONS YOU HAVE DECIDED ON

BE TOTALLY COMMITTED TO EXECUTING YOUR PLANS
NASA says, “Failure is not an Option!”
In the case of our example, failure means: Your health, wellness, quality of life and longevity would be severely negatively impacted. Commit to success instead!

ADAPT YOUR PLANS AS YOU NEED TO BASED ON INCOMING DATA
Everybody has individual likes and dislikes. Abilities and things they are uncoordinated at. Everybody’s metabolisms act differently; some things work for one person but don’t for another. This whole process is designed to find what works for you personally.

  • If something works well for you then do more of it. If something doesn’t jive, then find another way to get the same result.
  • By remaining open-minded, inquisitive and committed to the end result, you will find things that work for you.

Remember Mark Watney, stuck on Mars with hundreds of problems that could kill him at any instant? He says; “You solve one problem — do the math, do the legwork — and you move on to the next. And when you’ve solved enough of them, you get to live a little bit longer.”

This is as true for you too, as you Crush Multiple Health and Lifestyle Problems to be Triumphant.

 

CONTENT NOTES

Crush Multiple Health and Lifestyle Problems to be Triumphant

Listen to the PODCAST or read the BLOGPOST.

Nobody knows how to solve multiple life-threatening problems like NASA does. Let’s see how we can apply their problem-solving workflow to our health and wellness journey.

 

 

 

IN THIS EPISODE, YOU’LL LEARN
  • An anonymous reader/listener wrote in with a series of problems to solve;
    • Overweight
    • No portion control
    • Eats unhealthy foods
    • Drinks lots of soda (100oz/day)
    • Works hard at their job
    • Too tired at the end of the day to exercise.
  • Paul explores how we find ourselves in these health and wellness craters. Lots of little bad habits and lifestyle choices add up over the decades until they become life altering health problems.
  • The answer is to “stop compounding our existing problems!” Start unraveling and solving each issue one by one.
  • The theme of the book and movie The Martian has everything to do with Crushing Multiple Health and Lifestyle Problems to be Triumphant. Listen to how Paul ties this all together.
  • Let’s use NASA’s methodology for taking apart our reader/listener’s list of intertwined health and lifestyle issues.
  • Below is a worksheet based on NASA’s methodology for untangling multiple health and lifestyle problems and solving them one by one.
LINKS AND RESOURCES MENTIONED IN THIS EPISODE
  • The Martian (Weir Novel) WikiPedia
  • The Martian (book) Amazon.com link
  • The Martian (Movie) on IMDB
  • Ridley Scott (Director) on IMDB
  • Matt Damon (Main Actor) on IMDB
  • Paul uses the online tool Trello for organizing complex solutions. It’s actually a really fun and infinitely useful piece of software! Check it out for free!
  • RescueTime is the heavy hitter when it comes to managing and analyzing your work time. Paul has been using it for about 2 to 3 years and it keeps getting better!
  • TimeCamp is also a great tool for figuring out where my time goes and it allows me to have integration with Trello so that I can start and stop TimeCamp timers right from Trello cards. I love how easy this product is to use.
  • LifehackrDiet.com Content Referenced:
    • 3 Strategies: Quit the Gym and Be Healthier! | PodcastBlogPost
    • Hacking Your Hunger. Tips for How to Suppress your Appetite | PodcastBlogPost
    • 10 Guaranteed Easy To Follow Survival Tips For Enjoying Eating Out On A Diet. | PodcastBlogPost
    • Secrets of Eating to Lose Weight | PodcastBlogPost
    • Awesome Snacking Tips from Elle Penner of MyFitnessPal | Podcast
    • Secrets of Eating to Lose Weight | PodcastBlogPost
    • How to Stop Drinking Soda. Awesome Steps for Success (Online Mini-Course)
    • Learn how to Workout at work to reach 10k steps every day (coming soon)
TAKE AWAY

Let’s work smart, not just hard at improving our health and wellness by learning from the smart people at NASA. Learn how to use NASA’s simple techniques to solving multiple life-threatening problems.

 

LETS US KNOW

What have you done, or will you do after listening to these WordPress professionals tell their stories of work and exercise co-existing? Let us know in the comment section. We can all learn from one another!

 

 

Thanks for LISTENING!

Thank you again for your support,

SUBSCRIBE Don’t forget to subscribe to the show on iTunes, SoundCloud or Stitcher Radio to get automatic updates.

 

Please join the conversation and leave a comment below. I can’t wait to hear what you have to say.

 

© 2015, Man Mountain Productions, Inc.

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