Not only do we spend most of our day within the confinement of our workspace, but we also spend most of our life there. Our schedules are basically built around our work life.
Before we can decide to go out for the night or take a vacation, we check our work schedule.
The influence of our work life has a ton of impact on how we live. If you love your job, you’re about to love it even more. And if you don’t—and let’s face it, a lot of us don’t—you just might have a reason to now.
By incorporating the tips in this article, you’ll have something to look forward to each day. Here are seven effective tips to get fit in the office.
1. Get an accountability partner
You may not feel like doing the things you know you should be doing to achieve the goals you have set for yourself. Don’t wait for the feeling of “I don’t feel like it” to go away. The truth is, that feeling may last for a few days or even weeks.
Get yourself a reliable accountability partner. An accountability partner can make a night and day difference in your ability to get started with your journey and remain consistent.
Structure is imperative in order to see what you need to focus on. Create a plan, follow it, review your progress or lack thereof, and refine your plan to meet your needs.
2. Talk to a friend/co-worker who has similar goals as yourself
If your prospective accountability partner has already begun their journey, this is even better but it’s not necessary.
Take a few minutes during your break and share your health and fitness goals with each other, set specific dates and times when you meet up (even in the office) and perform basic exercises, stretches, and eat healthy lunches/snacks.
Encourage each other to continue these efforts on the weekends or holidays. Set milestones such as meeting with each other three times per week or walking up three flights of steps.
3. Focus on accumulative exercise
Being in the gym for two hours every day is not necessary in order to achieve exceptional levels of fitness and health.
Many do not realize the extreme consequences of inactivity and that may be why the need to exercise is not made a priority.
A study by the University of Cambridge states that walking 20 minutes daily can reduce the chance of early death. Deaths related to lack of physical fitness were found to be the case in over 300,000 European men and women. That’s twice the amount of deaths caused by obesity. We can conclude that small consistent actions result in big long term results.
4. Move a little
Is being inactive really a big deal? More often than not, we wait until a doctor informs us of our need to change our habits in order to reverse the onset of chronic diseases.
Inactivity increases the risk of coronary artery disease, non-insulin-dependent diabetes, osteoporosis, malignancies (of the colon, prostate, testicle, female reproductive tract, breast) and even the alteration of your mental state, such as anxiety and depression.
You’re likely familiar with one or two diseases mentioned above. These diseases can cause the quality of life to deteriorate. The solution needed in order to prevent these possibly fatal diseases is to begin regular exercise.
5. Get started. Start by exercising for at least 30 minutes per day
Accumulative exercise is a solid strategy if you don’t have large time blocks to perform exercise. Do smaller bouts of frequent exercise throughout the day.
Having a structure to follow makes this task easier. An example of accumulative exercise would be performing 15 bodyweight squats three or four times a day, four to five times per week.
6. Stand instead of sitting
The amount of time spent sitting while at work is doing far more damage to our health than we realize. If you have the ability to stand while at work, you should certainly be taking advantage of this.
A study published in the Journal of Physical Activity and Health stated their findings from the difference in caloric expenditure in sitting versus standing desks.
These were the results. “Results indicate a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk compared with sitting at a standard classroom desk.” Prolonged sitting contributes to the manifestation of chronic diseases, numerous studies support this statement.
Even if you do not have access to a standing desk, you should work in intervals. Set a timer or use an app like ‘BeFocused’ to remind yourself when to stand up. All you need is a minute or two in order to get the blood flowing and muscles loosened.
7. Participate in a Wellness Program
Out of all the listed tips, this one takes the cake and yes you can eat it too. Nearly 90% of workplaces with 50 employees or more deploy some sort of health awareness program.
The focus of these programs is to create awareness surrounding health issues, minimize health risks, improve activity, etc. The main objective of these programs is usually to improve company culture, reduce health care costs, and improve employee morale.
If you’re an employee, ask your employer if they have an existing wellness program and find out how you can participate. If you’re an employer, I encourage you to seek ways to incorporate a wellness program into your organization. Organizations like Business Body Elite provide free resources to help you implement a wellness program.
5 Questions With Financial Expert Kara Stevens: Building The Right Money Mindset
Believe it or not, becoming a millionaire doesn’t take much capital. It mainly a mindset shift as it pertains to money.
In order to unpack how to do just that, we spoke to financial expert, journalist and author Kara Stevens from TheFrugalFeminista.com.
In this Q&A, we discuss money management, the emotional aspect of money, and why you must heal your relationship with it first before you can learn to have more of it.
Let’s just talk about it out the gate. What’s the biggest money challenge you see in the people you work with?
I see so many things when it comes to money challenges—from fear of looking at bills to avoiding having important yet difficult conversations with their family members about money. I’d say the underlying challenge is an ambivalent relationship at best and a harmful relationship at worst with money.
We walk around usually unaware of our thoughts about money so our decisions are on autopilot and unexamined. This becomes a problem when you have goals of wealth but your actions and thoughts work in opposition to those goals.
You mentioned “financial dysfunction” and bad money habits being passed down from generation to generation. What are some that you see and how do you break them? (feel free to incorporate own experiences here)
Some of the habits that I see include living beyond one’s means and using credit cards and payday loans to subsidize lifestyles.
That’s a tricky one.
I also see the other side. People who hoard money in fear of being poor and who ironically keep their money in a low-yield savings account that will eventually erode its purchasing power.
Or inflation, which literally eats your money alive. So how do you break the money dysfunction?
Breaking free of money dysfunction begins with awareness. You have to acknowledge that you have a problem and commit to change. Even when there are setbacks.
I think the next step is seeking help whether through reading and educating yourself if you’re a self-starter or seeking support from a professional or a mentor that can guide you through your goals and offer feedback and accountability.
And finally, I think creating simple plans and goals that can be easily achieved and tracked helps you stay committed and motivated to improve your relationship with money.
You talk about “the link between self-worth and net worth.” What do you mean by that?
Usually when people hear that, they think I mean that more money makes you better or feel better. That’s not what I mean. When I say there’s a link between self-worth and net worth with respect to how we treat money. In other words, when you realize that you are enough, so you don’t have to overspend anymore or hoard money because you’ve reached a level of financial security.
Almost like being at peace with who you are financially?
Yes. How you manage your money—meaning what decisions you make around spending, saving, giving, and investing. This message is specifically those of us with money management issues and not income issues. Money management is for those of us that have enough to meet our needs, but our spending decisions keep us from making progress in our finances.
In other words, building wealth.
Right. Income issues and issues around generating wealth stem from structural inequalities. For instance, gender-based pay gap, race-based pay gap, predatory lending and so on. There is definitely an overlap when the discussion is that they don’t have enough income to manage.
Your book is called Heal Your Relationship With Money. What is it that people need to heal and why 28 days?
I think people mostly need to heal their past financial trauma from childhood, across the board. Whether you lived in poverty or privilege, there may have been beliefs passed down to you that make it hard for you to overcome financial self-sabotage.
This comes in so many forms from buying the cheapest foods because you don’t want to spend the extra money, to believing that the opposite sex is your best financial plan.
Healing can happen in a short period of time—like 28 days—when there are actionable steps and accountability. The book offers the space to engage in deep metacognition—meaning thinking about your thinking—while simultaneously offering bite-sized and tangible action steps.
What’s the biggest piece of money advice you can give someone who’s starting from scratch and doesn’t know where to go?
I think the first place to begin is to take inventory of your money mindset. Assess and examine your thoughts and subsequent decisions that stem from that train of thinking.
In doing so, you’ll be able to cultivate financial self-awareness which you’ll need to replace those thoughts and actions with ones that align with your financial goals.
4 Types Of People To Be Around That Will Make The Hustle More Fun
(Editor’s Note: The following article is a guest post by superstar entrepreneur and tech investor Jonathan Schultz.)
We all know that hard work and dedication are keys to success. The more you’re willing to sacrifice and go the extra mile, the greater your chances are of reaching your personal goals and passions.
While there’s no denying that hard work does play a major role in reaching success, surrounding yourself with the right people will always help. We’ve all heard the saying, “it’s not what you know, but who you know” … In my career, whenever I push myself to be around the positive thinkers and go-getters, it’s always up-leveled me and gave me more confidence to in turn fulfill my own dreams and ambitions.
Finding your network through all the different stages of your life and career is not only helpful in progressing your career, but it also creates amazing relationships and opportunities.
So, what type of people should you be surrounding yourself with?
THE PUZZLE PIECES
Find the network that is your perfect complement —the people that have the skills and abilities you strive for. Not only will this give you more confidence, it will help you learn the skills and abilities you may be lacking.
THE POSITIVE PEOPLE
Who doesn’t want to be around someone who’s happy and optimistic? Even though that doesn’t have to be all the time.
Surrounding yourself with positive and grateful people can have an incredible impact on your life, making you feel happier and more confident. Also, positive people are more likely to encourage you to take smart risks or move up the business ladder.
Dreamers and innovators are the people pushing society forward. They are the people interested in coming up with new and improved ways to solve problems and achieve success. Regardless of what field they’re working in, it’s never a bad idea to have a few outside-the-box thinkers in your social circle to help you look at things from a different perspective.
THE ANSWER SEEKERS
Just like innovators, people who constantly ask questions are the reason why we challenge old ways and come up with new ideas. When you’re surrounded by people who constantly ask questions, you’re more likely to come across the answers that you never knew you needed.
Ultimately, the people you keep in your inner circle can influence you in a number of different ways, including how you approach problems or whether you’re motivated to achieve greater things or not. Of course, this isn’t to say that everyone around you needs to be someone who’s working those extra-long hours to get to the next phase in life.
However, when you have a few business-minded people in your life, you’re more likely to inherit some of their drive, benefit from their knowledge, and even network in some of the same circles. For that reason, it’s always important to make friends who have the same goals and aspirations as yourself. It might just help you get to the top quicker.
Jonathan Schultz is an entrepreneur, real estate tech investor and influencer. He’s the co-founder of Onyx Equities, a leading private equity real estate firm, and has been voted one of the most powerful people in real estate. Follow Jon’s blog here.
Law Of Attraction: 7 EPIC Conor McGregor Quotes On Success
In less than three years, Conor McGregor has risen from an unknown entity to a global icon, smashing every financial record in the UFC — a huge reason the fight organization sold for $4.2 billion in 2016.
In November of 2016, McGregor completed what he, in his own words, had visualized throughout the whole year — hoisting two belts high atop the UFC cage in Madison Square Garden as the only two-belt world champion in the organization’s history.
Less than a year later, McGregor pocketed another $100 million as he, somehow, landed a mega-fight with undefeated boxer Floyd Mayweather (despite no boxing experience) in what was projected as the first billion-dollar fight in human history.
His secret? Well, The Secret — the law of attraction.
“If you have a clear picture in your head that something is going to happen and a clear belief that it will happen no matter what then nothing can stop it. It is destined to happen. It’s perfect.”
Offering a window into Conor’s mind, we put together 7 epic quotes on the law of attraction.
1. On visualization
“This is the law of attraction. In this struggle, when things are going good and you visualize good things happening , that’s easy. What’s not easy is to do is when things are going bad and you’re visualizing the good stuff. And that’s what I was able to do. Visualizing good things in times of struggle, when you can do that, that really makes the law of attraction work.”
2. Appreciating surroundings
“You need to appreciate your surroundings and be grateful for it, and that’s when good things happen. To have that bitterness and negativity, that’s when things go bad. I think the fact that I appreciate everything and that I’m grateful for the things around me, that’s why it’s going so good for me.”
“If you can see it here,” he said at the UFC 194 press conference in December 2015. “And have the courage enough to speak it, it will happen. If you put out what you truly believe in, it will create the law of attraction and it becomes reality.”
4. Self belief
5. The power of choice
6. Manifesting a Bentley
“Even though I was having trouble at home, even though I had no job, I was still able to feel like it was. Basically using my imagination, like a kid, using my imagination. I was driving my girlfriend’s car, shaking down the road. And I swear to God, I was sitting in traffic and visualized — holding the steering wheel, visualizing — driving a brand new car, visualizing good things.”
7. “I done everything I said I was going to do.”
“I done everything I said I was gonna do. I was LAUGHED at when I was gonna win my second world title. ‘That’s not going to happen.’ An Irishman winning a UFC [world title] — I was laughed at when I said that. And I done. It’s only January 2017 and I’m already the face of the UFC. The face of boxing. The face of the WWE. And the face of Hollywood!”
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