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 walking for inspiration

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?

Working hard, asynchronously

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.

Working smart, synchronously - http://lifehackrdiet.com

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.

Workout at Work Infographic

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.

Workout at Work Infographic

COMMUTING TO WORK

Workout at Work: Commuting

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.

Commuting: Park at work and take a walk before starting your day. http://lifehackrdiet.com/


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.

Commuting: Walk subway stops to work before starting your day. http://lifehackrdiet.com/


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.

estimator-help-image-panel-001

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

WORKING FROM HOME

Workout at Work: Commuting

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.

estimator-help-image-panel-001

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

MEET ‘N WALK

Workout at Work: 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

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

THINK ‘N WALK

Workout at Work: 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

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

STARIS-ERCISE

Workout at Work: Stairs-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

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

TALK ‘N WALK

Workout at Work: Walk 'n Talk

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

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

Workout at Work: 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

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

STANDING DESK

Workout at Work: 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

Jump to the total number of steps you have selected.

INDEX of all the topics covered in the blog post.

WALKING DESK

Workout at Work: 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.

Paul Michaels of LifehackrDiet on his Walking Desk

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

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.

“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!

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© 2016, Man Mountain Productions, Inc.

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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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How to Stop Drinking Soda. Awesome Steps for Success!

How to Stop Drinking Soda. Awesome Steps for Success!

“What if I told you there are 3 really easy steps that could wean you off of drinking sugar or diet sodas…”

– How to Stop Drinking Soda. Awesome Steps for Success!

WATCH THE VIDEO

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

“You have to drink fluids every day to stay hydrated. It’s your choice whether you drink empty calories and unnecessary chemicals or something healthier.”

How to Stop Drinking Soda. Awesome Steps for Success!

Here is a sobering fact, “Two out of three adults and one out of three children in the United States are overweight or obese and the nation spends an estimated $190 billion a year treating obesity-related health conditions. Rising consumption of sugary drinks has been a major contributor to the obesity epidemic.” Harvard School of Public Health.

If you think that drinking diet sodas will get you off the hook, think again! Here are 3 of the top 10 reasons (in no particular order) from Health.com.

  • Diet soda is calorie-free, but it won’t necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers
  • It’s associated with an increased risk of type 2 diabetes. Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study.
  • It may hurt your heart. Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack, or vascular death, according to researchers from the University of Miami and Columbia University.

Ok, enough of the scare tactics! I too was a diet soda drinker before I starting down the path of the LifehackrDiet. I had to wean myself off of them too, now I want to share with you three awesome steps to stop drinking soda that worked for me.

WATER, WATER, EVERYWHERE!
Here is the root of the problem, our bodies are approximately 60% water and during the day we are losing it through sweating and urination. Health authorities recommend drinking at least eight 8oz glasses of water, 64 fl oz or around 2 liters a day. I try to target 80 fl oz of water a day with mixed results.

Not only is water a necessity, but you can use it as a weight loss tool.

“One study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.” Department of Human Nutrition, Foods and Exercise

Water is something we have to consume for our very survival. We are bombarded by marketing messages trying to sell us beverage products that are not healthy forms of hydration. “A typical 20-ounce soda contains 15 to 18 teaspoons of sugar and upwards of 240 calories. A 64-ounce fountain cola drink could have up to 700 calories. People who drink this “liquid candy” do not feel as full as if they had eaten the same calories from solid food and do not compensate by eating less.” Department of Nutrition at Harvard School of Public Health

The bottom line is, It’s up to you whether you consume beverages that help or hinder a healthy lifestyle.

3 STEPS TO FREEDOM!

Step 1: Wean Yourself off of the Sweetness.
Step 2: Wean Yourself off of Consumer Soda Products.
Step 3: Wean Yourself off of the Soda Bubbles.

 

STEP 1: WEAN YOURSELF OFF THE SWEETNESS.
How to Stop Drinking Soda. Awesome Steps for Success. Start by watering down your soda of choice.

I have never liked drinking plain water but I have learned delicious new ways to enjoy consume water. Let us start down the path of getting to water nirvana by attacking one problem at a time.

Like most of you reading this, my brain likes the sensation of sweetness, a lot! The first step is to take control of the volume knob of your brain’s sweet spot.

“Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit” Health.com

Here is a simple way of reducing your dependence on the level of sweetness of sugared and diet sodas.

Next time you buy your soda of choice, buy a soda water of the same size.

Actions

  • Drink 1/4 of you soda of choice. Crack open the soda water and refill your soda of choice with the soda water (1/4 of the bottle). Drink your new brew and don’t focus on any changes in the sweetness. Instead, focus on other things you like about your soda of choice; the bubbles, the temperature, how refreshing it is, etc… Note: From now on, don’t drink soda straight. Pour the 1/4 bottle of soda in a reserve bottle and water it down before you drink it. Repeat this 3/4 to 1/4 mixing every time you drink a soda.
  • Take your time to get use to the less intense “sweetness” of your beverage. Take days, weeks or even months to be comfortable with this change. When this level of sweetness becomes, “normal” you are ready to crank it up!
  • Now mix 1/2 a bottle of your soda of choice with 1/2 bottle of soda water. Take your time to appreciate your beverage for what it is. When you are ready move on…
  • To, 1/4 your soda of choice to 3/4 soda water. Again, take your time to appreciate your new reality.
    My advice to you is to take as much time as you need to be comfortable with each of these changes. We are working on making a permanent change here.

STEP 2: WEAN YOURSELF OFF OF THE CONSUMER SODA PRODUCTS.
How to stop drinking soda by making your own low cal spritzers. lifehackrdiet.com

 

It’s time to put you in the driver’s seat and have you save money while drinking healthier soda beverages. This strategy also helps the environment as it saves on fuel shipping your little commercial soda bottles all over the country, plus it reduces the number of plastic bottles in the waste and recycling stream.

Now that you have turned down the sweetness volume in your brain, you can enjoy beverages, fruits and other foods with a more sensible perception of sweetness.

I have been off commercial sodas for over 3 years and when I taste them now I actually gag at the intensity of their sweetness.

Let us replace your dependence on commercial soda beverages and instead create spritzers (a mixture of fruit juice and soda water) that are tailored to your sensibilities.

Actions

  • The basic principle of step 2, is to take a naturally sweetened fruit juice of your choice and use it as the “syrup (not an actual syrup, just a juice)” for a spritzer which will replace your consumption of commercial soda.
  • Suggestions for fruit juices; (all without added sweeteners) Apple cider, Pomegranate juice, grape juice, lemon, lime or orange juice, iced tea and anything else that catches your fancy.
    – Pour about 1/2 inch (1.27 cm) of your syrup and then fill the remainder of a 16 oz/0.47 l glass with soda water. Enjoy.
  • Try squeezing a couple of lemon, lime or orange slices into a glass of soda water. Yummy!

I was an early adopter when the Soda Stream home carbonation system arrived on the scene. I love being able to make soda water whenever I want to without having to lug heavy soda water bottles from the grocery store or deal with returning bottles for a return deposit or dumping them in the recycling. It also saves money too.

How to Drink Spritzers at Work.
There is a true convenience to twisting open a commercial soda. You can find them pretty much everywhere and they taste consistently the same no matter where you are. But now that you are over them, how can you adapt to drinking your healthy spritzer at work? Here are a couple of suggestions (If you have some ideas to add, please do so in the comments section below – we’d love to hear what you have to say!).

With a Fridge at Work
If you are fortunate to have access to a fridge at work, you can bring a bottle/container of your favorite “syrup” and leave it in the fridge. Maybe put an official looking sticker on it that say something like “Laxative Solution” to keep your co-workers out of your stash.

Without a Fridge at Work
If you don’t have access to a fridge, then i suggest you buy yourself a soup thermos and pour in your cold “syrup” of choice. Bring along a durable reusable water bottle to mix your spritzer and soda water and drink from. Soda Water at Work Depending on where you work and who you work for, maybe they could be convinced to buy a SodaStream system for the office. It encourages people to think outside of the bottle when it comes to hydration. Maybe spend a couple of minutes explaining why what you are doing and how it will help you maintain a healthier lifestyle. That’s a pretty convincing argument.
 

STEP 3: WEAN YOURSELF OFF THE BUBBLES
How to stop drinking soda by getting creative with water infusions. lifehackrdiet.com

A couple of weeks ago, I was sucking on the straw of my favorite water infusion of spicy ginger tea with a lemon slice, when I had an “ah-hah” moment. A slight ginger burning sensation was warming its way down my throat. I realize the reason I don’t like drinking plain water is because there is no “mouth-feel.” I like carbonated beverages because the sensation of the bubbles excite my mouth. I was enjoying my ginger tea with lemon because it also gave me a secondary mouth-feel – That’s it!! My mouth and brain need excitement when I am eating and drinking. I don’t think I am alone in craving these sensations.

Since I started exploring water infusions, I haven’t been craving a carbonated spritzer. My mouth has been satisfied with all the delicious flavors and spices I was tossing its way. The carbonation that creates the bubbles in soda water isn’t bad for you. It can cause a sensation of bloating or stomach flare-ups in some people, like those with IBS (Irritable Bowl Syndrome). Most of us won’t have any negative side effects from drinking carbonated water. I just feel it’s important to be empowered and enjoying drinking lots of water carbonated or straight.

I had been hearing about water infusions for a while, but I just didn’t feel compelled enough to try them myself. My friend Karen, who takes great pride in introducing me to things, gave me a gift of a carton of homemade water infusions. That was the catalyst I needed to start my journey into the world of infusion experimentation. To date, I have tried about 25 different combinations of fruits, spices and herbs in my water.

Actions

  • Simply place fresh fruit, fragrant herbs, raw veggies, teas and spices in any combination into a container of water, let it infuse in the fridge for an hour or overnight and then drink. You get all the goodness of the flavors, nutrients and the health benefits of drinking water.
  • That’s it. Experiment and enjoy!

 
There are an infinite number of combinations you can experiment with. Here are some examples to get you thinking;

  • grapefruit + sage/rosemary/mint/basil
  • lemon + mint/cilantro/basil
  • lemon + lime + cilantro
  • lemon + ginger
  • Meyer lemon + tangerine + pear + hot green pepper + cilantro
  • lemon + orange + ginger
  • blood orange + ginger + basil
  • cucumber + lemon + lime + mint/basil
  • cucumber + grapefruit + sage/rosemary
  • cucumber + watermelon + mint
  • carrots + apple + lemon + ginger
  • carrots + pomegranate + sage
  • honeydew + cantaloupe + watermelon + sage//mint
  • watermelon + mint/rosemary/basil
  • cantaloupe + blood orange + lemon
  • pear + rosemary/sage
  • banana + nectarine + basil
  • blackberries + raspberries + strawberries + mint
  • strawberries + grapefruit + sage
  • apple + plum + blueberries + mint/sage
  • cherries + lime + mint

There are more ideas here and here.
 
MY NIGHTLY ROUTINE
How to stop drinking soda by getting creative with water infusions. lifehackrdiet.com
Ball Mason Jars lined up as I cut fruit and brew tea for the next day’s hydration needs. I love sipping on my concoctions with the Ball Mason Jar Lid and Straw. I keep myself well hydrated, my taste buds satisfied and my liquid calories to a minimum – what is there not to like!

FIND YOUR SOLUTION
To stop drinking soda is not as difficult as you think it might be, take days, weeks or even months to adjust your tastes and expectations. The journey is more about what your mind expects and not what your body needs.

The LifehackrDiet philosophy is to empower you with step-by-step techniques for losing weight and regain your wellness. Experiment with these ideas, adapting them to your unique lifestyle and personality.

WHAT DO YOU THINK?
​I know both I and the LifehackrDiet community would love to hear how you weaned yourself off of soda. Maybe something you did can help someone else fuel their journey. Leave your thoughts, suggestions and questions in the comments section down below.

Thanks for adding your voice!

CONTENT NOTES

The bottom line is you have to drink fluids every day to stay hydrated and healthy. It’s your choice whether you drink empty calories and chemicals or something healthier.
In this LifehackrDiet podcast episode, I show you three easy strategies for slowly weaning yourself off of soda and discovering healthier options that you enjoy.

 

   

IN THIS EPISODE, YOU’LL LEARN:
  • Two out of three adults and one out of three children in the United States are overweight or obese and sugar sweetened soda is a major contributor to this problem.
  • Diet soda is calorie-free, but it won’t necessarily help you lose weight.
  • Health authorities commonly recommend eight 8-ounce glasses (8x8 rule).
  • Water is a necessity, but it is also a tool that you can use to reach your goals.
  • I had to figure out a way to slowly reduce my psychological dependence on “sweetness” and the addictive feeling of the “sparkling” carbonation in sodas.
  • A simple strategy of reducing your dependence on the sweet taste of sugar and diet sodas.
  • How to empower yourself to save money and drink healthier soda beverages (Spritzers) plus have less of an environmental impact…
  • Paul had a problem: he doesn’t like to drink plain water because it “feels” and “tastes” so dull. Find out how that is still the case but he loves drinking flavorful water with lots of “mouth feel.”
  • What is an “Infused Water”, how to make them and why they are so AWESOME!!!

Plus more great tips.
 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

 

TAKE AWAY

By quitting soda, you will stop consuming wasted calories and unnecessary chemicals that get in the way of you losing weight and regaining your wellness.

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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LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

LHD Podcast 015: LISTEN HERE;

LHD 016: How to Look and Feel Younger by Being Active. An Interview with Lisa Sugarman.

Whether you walk 1.5mph at a treadmill desk (while you work) or run 10-miles (training for a marathon), you”ll end up in the same place. Looking and feeling younger and bursting with energy! Paul Michaels, host of the LifehackrDiet Podcast interviews syndicated columnist Lisa Sugarman. During their verbal encounter, someone admits to being a “tortoise” and accuses the other of being the “hare.” Join an engaging conversation about tips, tricks and technology both Lisa and Paul use to turn back the clock on aging.

IN THIS EPISODE, YOU’LL LEARN:
  • How Lisa’s adorable 77-year-old Mom lost over 50lbs just by making small  changes to her lifestyle.
  • Forward motion is forward motion (yes, I know this is obvious) and regardless of whether you are running or walking, the positive results are the same!
  • Lisa + Paul talk about aging and how each of them has found simple solutions to turning back the clock to look + feel younger.
  • Which apps you can use to help you on your wellness journey (free and paid).

Plus more great tips.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

It Is What It Is Column – Links

It Is What It Is Column On Social Networks
Activity Tracking Technology
  • Fitbit App – Meet the app that’s all-in-one, for everyone.
  • MyFitnessPal – Lose Weight with MyFitnessPal – The fastest, easiest to use calorie counter app.
  • Strava lets you track your running and riding with GPS, join Challenges, share photos from your activities, and follow friends.
  • Lark – Meet Lark, your personal weight loss coach
  • Carrot Fit – Meet Carrot Fit, Your Own Personal Sarcastic AI Weight Loss Coach
Links Mentioned in the Podcast

Share Your Strategies and Tips

So what strategies and tips have you discovered? Please share what you have uncovered or struggles you can’t seem to beat, in the comments section below. You will help others and possibly reveal things all of us can try to achieve; Our lifestyle and wellness, reinvented!

 

About the Author

Paul Michaels is the founder and resident guru of the LifehackrDiet.com website, podcast and youtube channel. At 49 years old Paul was able to totally reinvent his lifestyle by making small changes that eventually led to huge results. He lost and maintained 35lbs of weight-loss and walks an average of 3,000 miles a year while he works, plays and creates awesome content.

 

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Why LifehackrDiet Went Quiet for Most of July 2015

Why LifehackrDiet Went Quiet for Most of July 2015

It’s been a tough couple of weeks for my family and I.

Filled with; love, helplessness, heart-wrenching sadness, pride, family, companionship, friends, purpose, support, lots of walking and finally, getting used to a new normal.

My 91 and 1/2 year old father, Reuben Michaels, who, three months ago was able to pull off an adventure of the century, spending a month touring around Costa Rica on his own, died peacefully, but not without a struggle. He couldn’t let go without one last fight – typical!

I choose to celebrate his life, which followed a path less trodden.

My parents Reuben and Miriam, lead incredible lives filled with adventures they thrived on and challenges they overcame.

They travelled to more countries than I can remember, and collaborated on several successful entrepreneurial ventures.

I was so lucky to grow up in a loving, nurturing and exciting family.

Both my parents led active, fulfilling, long lives.

They will be remembered and missed.

What more can one wish for?

Two Marblehead Startups Reinvent the Office and How You Can Work Healthier

Two Marblehead Startups Reinvent the Office and How You Can Work Healthier

Two Marblehead Startups Reinvent the Office and How You Can Work Healthier.

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

LifehackrDiet.com, a blog run by Marblehead resident Paul Michaels that teaches people how to lose weight and get in shape while they work, and WorkTable Marblehead, a professional co-working space in Old Town Marblehead, are teaming up for a free event and lunch courtesy of Eat Well Kitchen on July 10, 2015 from noon till 3pm at 140 Washington Street, Marblehead, MA.

Paul Michaels working on a Treadmill Desk at WorkTable Marblehead.

Treadmill Desk

Paul Michaels works on a Treadmill Desk at WorkTable Marblehead. Paul is able to walk over 3,000 miles per year while he mostly works on his computer. Walking a steady 1.5mph, he can do 99% of his work (writing, photoshop, video editing and general productivity). (Photo credit: Cara Mullan)

Easily and econmically convert a regular desk into a standing desk

Convert a desk into a Standing Desk

Paul Michaels works on a Laptop table at WorkTable Marblehead. This is a very inexpensive option for office workers that want to vary their day from sitting to standing. They can benefit from the health advantages of standing with very little expense and inconvenience. (Photo credit: Cara Mullan)

The “Transform into a 10,000 Step-a-Day Hero While You Work” event will show attendees how to they can stay active while getting their work done. The event offers attendees the opportunity to try out a treadmill desk, a standing desk laptop stand and the Lumo Lift – Posture Coach and Activity Tracker to help office workers get the most activity out of their day. LifehackrDiet.com’s Michaels will present tips and tricks that helped him lose 35lbs while walking over 3,000 miles a year while he works, mostly at his computer.

With increasing numbers of North Shore residents work from home, but finding themselves isolated and unproductive, WorkTable Marblehead, founded by Mike Rozinsky and Patrick Donegan, offers workers a beautiful, inviting collaborative environment from which to work. ‘Our goal was to establish a place where the community can come together, naturally network, collaborate and get stuff done. Since we opened in June, the interest, connections, creativity and productivity is palpable and with members like Paul Michaels and events like these we are realizing our goal.”

LifehackrDiet In The News

Marblehead Reporter

Marblehead startups hope to transform office life. Some people walk before work, some walk to work but Paul Michael has made a habit of walking while working.

Salem News

Marblehead startups hope to transform office life. The Marblehead startups, WorkTable and Lifehackrdiet.com, put a different spin on the trend, but their goal is the same: changing the way people work, for the better.

“Together, LifehackrDiet.com and WorkTable Marblehead, offer a modern day alternative for office workers to being chained to your desk, which even if you work from home, means too much sitting, which can lead to obesity, high blood pressure, diabetes, and depression,” Michaels said. “With a few simple changes, people can be more active, healthier and more productive — which is what the LifehackrDiet.com is all about.”

Share Your Strategies and Tips

So what strategies and tips have you discovered? Please share what you have uncovered or struggles you can’t seem to beat, in the comments section below. You will help others and possibly reveal things all of us can try to achieve; Our lifestyle and wellness, reinvented!

 

About the Author

Paul Michaels is the founder and resident guru of the LifehackrDiet.com website, podcast and youtube channel. At 49 years old Paul was able to totally reinvent his lifestyle by making small changes that eventually led to huge results. He lost and maintained 35lbs of weight-loss and walks an average of 3,000 miles a year while he works, plays and creates awesome content.

 

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