WordPress Professionals unlock ways to exercise at work

WordPress Professionals unlock ways to exercise at work

“Ever since I have been sitting, which has been for about the last three years, I have noticed that I don’t have my six-pack anymore.” – Adam Lamagna

LISTEN TO THE LIFEHACKRDIET PODCAST


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

READ THE BLOGPOST

WordPress powers 25% of the internet and the professionals that are behind that number work hard. For many high-tech workers, their jobs require them to be chained to computer screens for long work days.

“Today, the average office worker sits for about 10 hours, first all those hours in front of the computer, plowing through e-mails, making calls or writing proposals — and eating lunch. And then all those hours of sitting in front of the TV or surfing the Web at home.” The Washington Post

I went to the WordCamp Rhode Island 2015 conference where I knew I would find plenty of talented, hardworking screen-slaves to ask the simple question: “How do you exercise to stay healthy while you work hard at your job?” Here are some surprising and interesting answers, in their words…

Jennifer Kusiak

Jennifer Kusiak

Senior Project Coordinator

Linchpin

Connecting Brand + Design + Interactive

Office: (401) 305-5228

linchpin.agency

jkusiak[at]linchpinagency.com

Organizer WordCamp Rhode Island
meetup.com/WordPressRI

Paul: So a lot of you are probably asking – what is WordPress and how do I know that it’s even important to me? So I have here, Jennifer who is one of the organizers of WordCamp Rhode Island and I will have her tell you in her own words. Hi Jennifer!

Jennifer: Hi thank you so much for putting this together. It’s awesome!
WordPress is a content management system and it powers amazingly enough, I think the last statistic I heard was 33 to 34% of all websites on the World Wide Web. And the thing that drew me into WordPress and to organizing a WordCamp Event like this where all kinds of WordPress users from every walk of life, every age group basically anyone anywhere that has ever touched a blog or a website or an online survey or anything related to WordPress, comes here to kind of geek out about WordPress and learn and share information.

I will tell you some of my background. I am a professional certified project manager. I work for Linchpin. Our URL is www.linchpin.agency and we got involved this year myself and our co-organizer Aaron Ware, to really just to lend a hand and give back to the community that basically supports and gives us our livelihood. We are, I would say, a 95% WordPress-based shop. We have about 11 employees and they are all here to lend a hand and they are all passionate about WordPress. So that’s the scoop.

Paul: Awesome! Well if you have any more questions about WordPress or about Linchpin I will put links in the show notes. Jennifer has been doing a wonderful job organizing and pulling this all together so thank you very much.

Jennifer: Absolutely.

MORE INFORMATION

WordCamp Rhode Island, 2015 website

WordPress Rhode Island Meetup Group

Linchpin Agency

Learn About WordPress

Adam Lamagna

Adam Lamagna

Solutions Consultant Oomph Inc.

Oomph Inc.

Technology crackerjack, pop-culture heavy-hitter, musician, movie quoter, and morning-person. Yup!

Paul: I am here in another hallway with Adam Lamagna.

Adam: Lamagna just like lasagna.

Paul: Excellent. And Adam is kind of interesting because he is a young handsome gentleman.

Adam: Thank you Paul!

Paul: He is in excellent shape but I think I found a crack in his façade here. So I am just going to hand it over to Adam.

Adam: Awesome! Hi guys. Yeah. I am Adam Lamagna, sounds like lasagna. I am a solutions consultant for Oomph and that is what I do. I sell web projects for Oomph.

Paul: Excellent. Can you give me an idea of what an average day is for you and how you get exercise?

Adam: Sure, sure yes. So I get up pretty early in the morning and I am sitting from I would say 7:00 AM to about 5[pm]. I want to get up for lunch. I might play some ping-pong at the office a couple of times during the day and then when I get home I am sitting either watching TV or still working and about 8 o’clock I will go to the gym and I will do some weightlifting sessions and I will either be on the treadmill or on the bicycle machine.

Paul: That’s great! How many times a week do you think you do that?

Adam: Pretty much I do it at least five days out of the week.

Paul: Yeah, that’s great. Well you are doing better than me. But there is a problem. There have been some scientific studies and I will try and find them and link to them in the show notes but there has been some scientific studies that suggest that even going to exercise once a day several times a week and working hard and getting cardio and all of that sort of stuff, although it’s good for you, the sitting 8-10 hours or even more hours a day is bad and it is killing you.

And so what the studies suggest is that even standing at the very least but if you can do it a walking desk is even better because you are moving all the time and our bodies really are meant for moving.

Adam: So I am not going to dispute that. I totally agree with you because I have been doing this. Ever since I have been working, sitting at a desk job, I used to do construction before about three years ago, I was in great shape, great shape as I was moving all the time. Ever since I have been sitting which has been for about the last three years, I have noticed that I don’t have my six-pack anymore and I’ve got a little tiny…

Paul: A little insulation in there.

Adam: A little insulation, right. And I go to the gym all of the time and I can’t get rid of that and I believe it is because I have lived this sedentary lifestyle where I am sitting all day long and so I am definitely up for trying either standing desk or doing some kind of treadmill. I think it might take a while for me to get used to.

Paul: You might surprise yourself. The other thing is I am getting ready to publish a big blog post on how to get 10,000 steps a day while you work and even simple things like if you have a meeting with maybe two people, instead of sitting around or going to the boardroom, go for a walk.

Adam: That’s not a bad idea.

Paul: And if you are working on a problem that you are trying to figure out or an idea, go for a walk with your phone. Use the Siri or just record notes on things that you are trying to figure out because Steve Jobs did this. He used to go for walks and think. Charles Darwin used to do this, Beethoven used to do this and so Adam I’m I think you are in that stratosphere of those three guys.

Adam: Paul thank you very much. I don’t know if I am looped in there but thank you I appreciate it. So those are fantastic ideas and I love what you say about if you in a meeting, take a walk, that’s something kind of unique and that might even send out in sales because I essentially do sales. I will absolutely try that Paul thank you. And make sure you send me that blog post when you have it because I will definitely check it out.

Paul: I will try to link to it in this show notes. Thank you very much Adam, have a great day.

Adam: Thank you Paul.

MORE INFORMATION

Here is the article mentioned in the interview and more supporting information about sitting and your health.

The New York Times: “Sit Less, Live Longer?”

Washington Post: “Health experts have figured out how much time you should sit each day.”

You can download the Infographic as a PDF here.

Jeff Golenski

Jeff Golenski

Photographer + designer who codes

Photographer + designer who codes @automattic / @jetpack.

Dedicated to pushing innovation on the web. Continuously vibrating at 528hz. Life Enthusiast. ॐ

Paul: So I’m standing here in a hallway trying to avoid a whole bunch of noise with Jeff and Jeff has a really interesting story. Why don’t we just start off by having you tell us your name, what you do and what your average day is?

Jeff: Hey everyone, my name is Jeff Golenski. I am a designer and front-end engineer for a company called Automattic; makers of WordPress.com and more, specifically I am the design on the jetpack team which is a free WordPress plug-in. Check it out if you are a WordPress user. So typically every day I wake up probably around 10 AM, I am not a morning person, these things happen, and I have a hard time like many, finding time in my busy day to get any exercise that my body and my mind needs.

So what I have recently done is I have converted to a standup and a treadmill desk combination. So every morning I work a little bit in the morning sitting down but after about an hour I get enough energy I will lift the standing desk from sitting position and I will hop on the treadmill and I would walk most of my work day. So at the end of a given day I will walk between eight and 10 miles while I am actually working, while I am designing; illustrator, Photoshop, sketch and then while I am even coding. So throughout the day I get my workout while I am working so there is no need to go to the gym after that unless I want some more excessive work out but it usually works that way.

Paul: That’s awesome! You are a brother from another mother because this is what I have discovered too, it just transforms your life, transforms your body. That’s awesome. I think you were telling me a couple of minutes ago about another thing that you do which, I downloaded the app right away because I thought it was just the most wonderful thing you could do. So why don’t you tell us about it?

Jeff: So there is an application you can download for your iPhone, I am not sure if there is android just yet but there is an app called Charity Miles. And this is an amazing app if you are a runner or a cyclist I urge you to download this app.

And what it does is pretty much you get to pick a charity of your choice and then Charity Miles will use your GPS signal or the sensor on your phone and track your mileage. Now you if you are a runner, there is a company that will sponsor you through Charity Miles, it changes often, but they would donate if you are a runner, it is $.25 per mile that’s tracked and if you are a cyclist, that’s $.10 per mile.

So after work you can go out for a run. If you ran 5 miles, that will generate a $1.25 for whatever charity you choose; there is like a dozen or two on the list. Recently they have updated so you can now do it on a treadmill. So what I will do is I will set it up, turn it on, put it in my pocket and then I will walk either 10 miles and while I am doing that, while I am working, I am generating some revenue for a charity of my choosing.

Paul: That is so awesome. I am going to put a link to the app in the show notes and as I said I have downloaded the app and I’m going to be using it on a daily basis because this year I am targeting about 3500 miles so I can’t do the math in my head but I am sure this a couple of bucks, so that’s wonderful Jeff. Thank you so much for sharing. It doesn’t sound like you have any issues with getting exercise while you work and it’s great to see that you are working hard and getting lots of exercise too so thank you.

Jeff: Thank you.

MORE INFORMATION

cmlogo

Charity Miles
Simply turn on the app, choose a charity, and press start. As you exercise, we’ll track your distance and the money earned.
 

 

 

Charity Miles Social

Charity Miles on Facebook
Charity Miles on Twitter
 

Charity Miles Apps

Charity Miles iPhone App
Charity Miles Android App
 
Charity Miles - iPhone Spread-02 2
Jeff and I have started a Charity Miles Group for Office Walkers. In the Charity Miles app go to GROUPS and search for “walkingATwork” we would love to have you join us to walk and earn money for our favorite charities.
 

Amanda Giles

Amanda Giles

WordPress theme developer + evangelist

www.amandagiles.com

I run the Seacoast NH WordPress meetup.

I sneeze loudly, love roller coasters, and have a bit of a prime number fetish.

Paul: So I am sitting here with Amanda and I just overheard her talking about the fact that she skipped the gym to come to WordCamp Rhode Island and so of course that initiated the conversation. So why do we continue it on the podcast and everybody can learn?

So Amanda welcome and want to tell us a little about yourself?

Amanda: Hi, thanks for having me Paul. I am a WordPress theme developer. I work for myself so I essentially an IT consultant but WordPress has taken over more and more of what I do. I live up in New Hampshire and I also run a WordPress meet up.

Paul: Where can people find you?

Amanda: People if they are looking for me online, they can find me on my website www.amadagiles.com or you can find me on twitter at @amandagilesnh.

Paul: Excellent so won’t you tell us what your workday is like because I know you work hard.

Amanda: I try. My workday, I usually work from home and my work routine actually, I am trying to get in better shape so my work routine right now is that Monday’s, Wednesdays and I go Fridays to a kettle Bell gym and I have a training appointment right at 8 AM and so I go and do that first thing those mornings and then I come back and then I try to get to work and cram in as much work as I can. It’s a struggle sometimes making that transition though between the two.

Paul: Absolutely. So you don’t know me and you don’t know what I do but I was kind of in that situation too and a lot of my listeners know. But my issue as I kept trying to go to the gym. I would schedule it and then something would always come up and I would say, “Oh, I will do it tomorrow” or “I will do it next week” and I would never go. So for me the big thing was just saying – stuff it, quit. I am not going to the gym anymore. And what I did instead was I found ways in everything I did to get exercise. So for example do you have dogs?

Amanda: No.

Paul: Well you can take a pretend dog for a walk in the morning. In fact I find it’s really helpful to go for a 20 minute walk in the morning because it allows you to kind of clear your head and get out of the media world that’s in our houses and allows you to really kind of prioritize what you need to do because I find a lot of the times during the day I would go downstairs, I will go to work because you have to do XYZ and then I get half way through and go – oh, that was dumb. I should’ve done F, G and Z. So I find a walk in the morning is very useful for kind of prioritizing and figuring out what works. So that’s very simple thing you can do.

The other thing that I have discovered is I have a lot of back issues and sitting kills me and there is some science to the idea that if you workout which you obviously do, on Monday, Wednesdays and Fridays or whatever it was, that’s wonderful but if you are setting for the next 12 hours several times a day it’s slowly killing you. So standing desk or something.

Amanda: Yeah, it’s funny you should mention that because I have actually had my eye on a standing desk and so I kind of waiting for a month when I feel a little more flush. But I was lucky, I was at a client’s office last week and they just moved to a brand-new building and they had always had tabletop standing desks, although I didn’t have one at my desk being a contractor but in their new office all of the desks in the offices are standing desks and there is just too little buttons on the edge of the desks and you do it up and down so I actually just spent the afternoon put the desk up, just totally forgot about it in the morning.

I used the buttons to put it down so that I wasn’t hurting my wrist but then I was like, “I can go the other direction.” So I put it up and it was great. I put Spotify on my headphones and I took off my shoes because they weren’t good standing shoes and I basically just walked out for a couple of hours just kind of dancing when I was working and yeah, it’s perfect so I am looking forward to getting one.

Paul: Awesome. So it sounds like you’re on the path. The other thing that I suggested, just small things and for people who work at home, we don’t have a lot of distance to cover going to the bathroom or something like that but one of the things we can do is when we are on a conference call just pace around.

You can get a couple of dozen steps in a minute just pacing around and talking and since you are moving and blood is flowing through your brain and you’re not sitting you’ll actually be sharper. So an hour conference call you are going to get a fair amount and you do that several times a week, you are talking real money there. So there are lots of little things that you can do and I am going to be writing actually have written and just formatting a big post about how to get 10,000 steps at work and so I’m going to be including a lot of these tips and it is also nice to know that a lot of very famous people would take breaks to go think and walk and that’s a very important thing. So really my simple advice to you is every opportunity you can think of, just keep moving.

Amanda: Luckily my cat helps me with that because my office is in the basement and my cat likes to go in and out and so when he comes to the window and the way to let him in means I have to walk to the other side of the house, go up the stairs, walk back over like walk to where my desk is, my office is to let him in and then he is actually a tease. So sometimes when I get there he is like, “No, I changed my mind.” And I have to go back across that house down stairs and back over. But I actually don’t mind it because it is helpful to keep moving.

The other thing that’s actually great for me is we have a little bit of a home gym and so sometimes I walk by there and I will go sit on the bench and do 20 situps or something just to have some movement. On my way back from the bathroom, I will stop and do a little something in there so every little bit I really feel especially I am over 40 now and I feel that my body is not getting any younger. I am not going to magically get any more flexible so yeah.

Paul: Awesome cat. I don’t know if we can productize her or him but let’s clone him and – the exercise cat – that’s awesome. So wonderful. It sounds like you are on a great path and I wish you lots of luck.

Amanda: Thanks so much Paul, great chatting with you.

Here is Exercise Kitty. Please share and pass on the good health.
 

MORE INFORMATION

Jesse Friedman

Jesse Friedman

Experience Advocate on @jetpack at @automattic the makers of @wordpressdotcom and other awesomeness.

Author, Speaker, Writer, ♥’r of Ideas and Sharing them.

Paul: I am sitting down with a keynote speaker at WordCamp Rhode Island. He just gave a wonderful inspirational talk. His name is Jesse Friedman and Jesse I would just want you to talk a little bit about yourself and your journey and how you look at work and exercise and changes that you can make and the little hacks that you can get away with.

Jesse: Thank you for having me on. So a little bit about myself. I currently work at Automattic which is the company behind WordPress.com. And you can look us up at www.automattic.com and if anybody out there is a designer, developer, writer we are always hiring.

So the great thing about Automattic is we are distributed company which means that we all work from home. It is an awesome benefit for us as employees but some of the challenges that come with it, the fact that we end up staying in our house a lot. And so some of the things I have done to help me as someone who has worked from home, out of the last seven years I have worked from home for 5 1/2 of them at Automattic and other companies.

As far as distraction goes, it’s good to seclude yourself but that also has his own problems because you can end up spending six hours in this chair and never even get up. So I have two dogs who need to be walked up so it’s a quick little thing that I can do every day to make sure that not only am I getting out and getting a little bit of exercise and meeting my step goal but I am interacting with my pets and then I am also getting out, getting some fresh air which clears my head.

The other benefit I have at Automattic is that I have a very flexible schedule. So I get to make the hours that I want for myself as long as they don’t conflict with anything that goes on with work. So I get to go to the gym at the part of the day when I feel less motivated to work and more motivated to get out. So I usually hit the gym around 10 o’clock in the morning which is great because it’s quiet and it’s relaxed at the gym and then I come back feeling very motivated and ready to tackle the rest of the day.

The last bit that I would say is that because I work at Automattic they actually help you build a home office and I opted instead of for a really nice ergonomic chair, I went for a tread desk. And as someone who has battled weight loss is whole life I can say that I am finally making progress this past year because of these things. And a tread desk, while it’s not something I can do for the entire day, it takes a toll on you and about the two hour mark is where I start to see that it starts interact with my daily job.

But before that I am undoing the damage it’s caused by sitting all day for two hours and I think something out there that says for every 10 minutes that you stand you undo 30 minutes of sitting damage. So those are the three things I would say that I do every day to try and help myself stay fit and get into better shape.

Paul: Great, that’s awesome. Thank you very much.

Jesse: Thank you.

MORE INFORMATION

Automattic sounds like an awesome company to work for. They are looking for Developers, Designers and Writers. Check them out!

Here is Jesse Friedman’s Keynote speech at WordCamp Rhode Island 2015.

 

CONTENT NOTES

WordPress Professionals Unlock Ways to Exercise at Work

Listen to the PODCAST or read the BLOGPOST.

One thing is pretty certain, for most of us, going to work every weekday is given. What is unwritten is how we work and exercise so that we stay healthy and happy. Here is what people at WordCamp Rhode Island 2015 had to say.
 

 

 

IN THIS EPISODE, YOU’LL LEARN

  • That Adam Lamagna, a technology crackerjack, is discovering that all his sitting is causing an alarming side-effect; he can’t find his six-pak anymore!
  • Jeff Golenski has got it all figured out and he’s earning money “under the table” for various charities while he walks + works at automattic.
  • Amanda Giles has discovered a unique method of getting exercise while she works in her home office… It involves the utilization of a cat! (no cats are harmed with this exercise regime!)
  • Jesse Friedman has an awesome job that allows him to hit the gym at 10am so that he can avoid rush hour outside and inside the gym.
  • Also, we have lots of links to all the great services, articles, companies and charities our interviewees mentioned in their interviews!

 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE

TAKE AWAY

“And as someone who has battled weight loss his whole life I can say that I am finally making progress this past year because of these things.” – Jesse Friedman.

Adam, Jeff, Amanda and Jesse show us examples of how everyone can find small ways to make the long hours spent at our jobs, a little healthier.

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.

 

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© 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.

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  • 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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017 – How to Stop Drinking Soda: Awesome Steps for Success

017 – How to Stop Drinking Soda: Awesome Steps for Success

LHD Podcast 017: LISTEN HERE;

 

LHD 017: How to Stop Drinking Soda: Awesome Steps for Success
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.

 

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© 2015, Man Mountain Productions, Inc.

CSC 005: Coffee Shop Chat – How to Stop Working Out and Kickstart a New Active Lifestyle

CSC 005: Coffee Shop Chat – How to Stop Working Out and Kickstart a New Active Lifestyle

“The number of times I have put my workout clothes on only to be sucked into work, is crazy!”

– Anonymous LifehackrDiet.com reader/listener

LISTEN HERE:

 

CSC 005: Coffee Shop Chat – How to Stop Working Out and Kickstart a New Active Lifestyle!

Here at LifehackrDiet we are experimenting with a new podcast format in addition to our existing one.

“Coffee Shop Chat” is an informal podcast where Paul Michaels from LifehackrDiet.com, discussed readers/listeners questions about their “struggles”.

This podcast concentrates on small, simple and actionable tips that can help solve everyday challenges.

 

The number of times I have put my workout clothes on only to be sucked into work, is crazy!

– Anonymous LifehackrDiet.com reader/listener
 

 

This is a sign that what you are doing isn’t working. So, now you need to stop and reinvent your life. This is the exact situation that drove me to experiment and eventually develop the LifehackrDiet.

IN THIS EPISODE, YOU’LL LEARN:
  • The more you do the more you can do! and the opposite is true; the less you do, the less you can do.
  • How simply making tiny changes to the things you do everyday, you can see huge gains!
  • Standing while you work, even for a short time is an excellent way to improve your health and could reduce the risk of obesity, diabetes, cardiovascular disease and cancer.
  • Just walking around when you talk on the phone burns calories. I estimate that you can get about 35 steps (I misspoke in the podcast, sorry!) a minute which adds up quickly!

Plus more great tips.
 

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:

 

TAKEAWAY
Quit failing to work out  and just start re-wiring your brain so that everything you do in your day becomes an opportunity for exercise. You will soon see how all the little things add up and fast!

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.

 

Follow Us:

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.

 

Follow Us:

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