Browsed by
Month: May 2018

Stuck In a Rut? Time to Shake it Up!

Stuck In a Rut? Time to Shake it Up!

Comments 0 Comment

Most of us are creatures of habit and find ourselves occasionally wondering how we can spice things up.  If you are frustrated with a mundane workout routine that does not seem to be delivering the results you are looking for, consider shaking things up a bit.

  1. Superset it.  If you do weight training in a circuit, turn it into a series of supersets.  For example, if you do a circuit of six different exercises, turn it into three supersets.  Take a circuit of chest presses, lateral pulldown, bicep curls, tricep extensions, shoulder shrugs, and abdominal crunches into three supersets:  Three sets of chest presses and lateral pulldowns, followed by three sets of bicep curls and tricep extensions, and three sets of shoulder shrugs and abdominal crunches.  Be sure to start your session off with a good ten-minute warm up and a good stretching session afterwards. 
  2. Shake up your routine. For most of us, our lives are very scheduled.  We get up around the same time, go to work, eat at specific times and likely work out at regular times.  If you typically work out before work, switch it up a bit and try working out after work once a week.  You may discover a new, invigorating environment.  Be sure to minimize distractions as you move towards a slightly different schedule.  For example, put your gym bag in the car and plan to go to the gym on your way home from work rather than stopping by the house and potentially getting sidetracked.   
  3. Hire a personal trainer. Having a personal trainer can help increase your commitment, encourage good form, and introduce you to new exercises.  Although it can be pricey, you can usually negotiate price reductions with a gym or find a reasonable alternative on line.  And most gyms offer a free consultation and workout session so you can determine if their program and trainer are the best fit for you.
  4. Add a partner to your mix. Having a friend to work out will raise your level of commitment, enable you to share fitness tips with each other and generally make it more fun. 
  5. Put a twist in your tunes.  A study by Psychology Today determined that listening to stimulating music while working out improves performance and has positive psychological effects.  Music can delay fatigue as well as increase the perceived level of energy.  Take some time to create some fresh playlists or check out a new app and explore some different artists and genres.  Some apps, like Fit Radio, constantly add new playlists, and arrange music by the type of activity.   

As you shake it up, remember to be good to yourself and maintain balance.  Your workout should be an enjoyable part of your day – not another mindless chore.  We already work hard in order to feel good and to help us enjoy our favorite indulgences.  As such, I hope to see you at happy hour soon!  Cheers!

Tackling Stress in the Workplace

Tackling Stress in the Workplace

Comments 0 Comment

Everyone I talk to is experiencing tremendous work-related stress.  Even some of my friends who served in nerve-racking combat deployments admit that today’s workplace is as stressful as ever. 

Numerous studies show that job stress has been the greatest source of stress for American adults over the past few decades and that this destructive trend is escalating. This is bad news because work-related stress does not just disappear when we leave the office.  When stress persists, it is detrimental to emotional as well as physical health.  In the short term, a stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, shortened temper and difficulty concentrating. Chronic stress can result in heart disease, hypertension, depression, insomnia, and a weakened immune system. Compounding the problem, some of us deal with excessive stress in unhealthy ways such as substance abuse, cigarettes and unhealthy eating.  Although the majority of workers in the United States cite work as the top source of stress, less than half say they are doing a good job of managing it. 

I could write pages about why this destructive trend is spiking (a hostile environment, lack of strong leadership in the upper ranks, excessive workloads, sexual harassment, limited opportunities for growth or advancement, lack of control over workplace decisions, conflicting demands, unclear performance objectives, low or stagnant salaries, and work that is not challenging or engaging).  However, given the fact that I am already beginning to traverse a perilous political path, I will instead offer some tips on how to be healthier and happier by combatting occupational stress. 

  • Develop healthy responses. Instead of attempting to fight stress with alcohol or unhealthy foods, plan for healthy activities to unwind.  If possible, plan in advance and schedule enjoyable activities during breaks and after work.  Yoga is an excellent choice, but any physical activity is extremely valuable.  Exercise is a wonderful treatment for stress, as it will amp-up your endorphins, provide an opportunity for “meditation on the move,” improve sleep and enhance your mood.  Other suggestions include going to a concert or sporting event, playing games with friends, and reading a book that makes you feel good. 
  • Observe good sleep hygiene. Getting enough good-quality sleep is very important for effective stress management. Limit caffeine late in the day and minimize stimulating activities at night, including computer and television use. 
  • Listen to music. The calming power of music is well-established.  With a unique link to our emotions, music is an extremely effective stress-management tool.  In fact, researchers at Stanford University determined that "listening to music seems to be able to change brain functioning to the same extent as medication."  Most of us associate music with a slower tempo as the most frequently recommended sounds for relaxation.  However, upbeat music can make one feel more optimistic and positive and faster music can improve mental focus and concentration.  To determine what type works best for you, listen to music you enjoy and be mindful of its relaxing effects. 
  • Establish boundaries. In today's digital world, it is easy to feel the need to be connected 24 hours a day. Establish some work-life boundaries such as making a rule not to check email from home in the evening or not answering the phone during dinner.
  • Take time to recharge. Carve out time in advance to replenish and return to your pre-stress level. Leverage opportunities to “unplug” by avoiding work-related activities and trying not to think about work.
  • Practice relaxation.Techniques such as meditation and deep breathing can greatly facilitate relaxation and there are many apps that can help, including Calm and 10% Happier.  Practice mindfulness by actively observing present experiences and thoughts without judging them. 
  • Accept support. Accepting help from trusted family and friends and leveraging employee resources can improve your ability to manage stress. Your employer may also have stress management resources, and all federal employees have access to an employee assistance program.  (Check MYFOH-4-YOU for more information.)   

If you try these tips and still feel overwhelmed by work stress, consider talking to a psychologist, who can help you better manage stress and leverage healthy behaviors.