The 9-5 Woman - Fit and Fabulous?

Working a 9-5, while maintaining a home and social life, is challenging enough. 

Throw in the expectation of a daily workout and you’re veering towards downright absurd.  Who has time to do all that?

How is a modern, do-it-all woman… a superhero, if we’re perfectly honest here… supposed to maintain her health? 

It’s not like we can add more hours to the day. 

Yet, we all know something has to give. 

According to Mayo Clinic cardiologist, Martha Grogan,  "for people who sit most of the day, their risk of heart attack is about the same as smoking." 

It turns out this detrimental effect is more profound for women than men.  

According to a new research study, spearheaded by Allard Dembe, an Ohio State University professor of health services management and policy,

women who worked an average of 60 hours or more over the three decades of the study had three times the risk of getting diabetes, cancer, heart trouble and arthritis than those who worked 40-hour weeks. 

In fact, those that have dedicated their lives to the corporate lifestyle, are now facing their very own disease.  “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease” (James Levine, MD, PhD).

Infographic from JustStand.org

I am happy to report that it is entirely possible to maintain your superhero status.  

Exercise CAN be worked into your day.  

Top 8 ways for busy corporate women to work fitness into their daily lives.

1. Wear a pedometer

This step tracking device is a great accountability tool and will push you to take more steps throughout the day.  10,000 steps is the distance most often recommended, which equates to almost 5 miles for a woman of average height.  In reality, this is the minimum that we should all be walking each day.  Use this a yardstick and strive to increase your number of steps each day.  All movement helps!

2. Move every chance you can

Take the stairs, park farther away, walk to a colleague’s desk rather than sending an email.  It all helps.  Find little ways to incorporate more movement throughout your day.

3.  Set daily goals/ challenges for yourself

Whether it’s to take 10,000 steps, make that water aerobics class after work, or complete 10 squats every time you get up to go the bathroom, setting daily goals will give you something to work towards.  If you do it right, it can even make the whole “moving more” thing kind of fun.  Try to beat your previous goal. Challenge yourself!

4. 10-minute exercise bouts

Recent research has shown that getting 30 minutes of exercise via 3 separate 10 minute bouts can be just as effective as one longer session.   This is helpful for the woman that just can’t fit in that full 30 minute workout session after a long day.  A 10 minute ride on a stationary bike in the morning, 10 minutes walking around the office building at lunch and a quick 10 minute low-impact You Tube video when you get home at the end of the day can make a huge  difference.

5. Experiment, find something you love

Let’s face it: if you hate your workout, you won’t do it.  You will find every excuse under the sun to come home and crawl under the blankets for a well-deserved nap.  It is essential to experiment until you find something that you enjoy.  It is possible to find a workout that you will look forward to.  This will look different for everyone.  The workout that your best friend swears by, just may not do it for you.  Some may love going to barre classes, others may thrive by joining a soccer league, still others may really love the bootcamp atmosphere.  Though that couch and blanket will still be appealing, finding your “fitness home” can greatly improve your overall motivation. 

6. Start an office challenge

Get an accountability buddy and find other co-workers that are interested in moving more.  Start a workplace challenge, it can be as simple as who takes more steps over the course of a week (fitbit has a great app for this), or create a support group in which you each take a moment to check in and see how others are doing that week.  Having a support system and even a little friendly competition can be just the push you need.

7. Try an office workout

Can’t work out after work?  No problem.  It is entirely possible to get a great workout in throughout your workday.

Shut your office door and complete these moves  from the Washington Post at your desk.  They even include a rating for level of difficulty, sweatiness and humiliation factor!  All of the moves can be completed in work clothes and won’t leave you dripping sweat.  They will, however, get you moving and your heart rate pumping. 

Even better?  Complete the moves a couple times throughout the day.

I’ve had several clients enjoy setting daily office workout challenges, i.e. Monday’s challenge might be 100 squats.  Every time they get up from their desk they complete 10 squats.  They mark it off until they reach their goal of 100 (or whatever that day's goal might be).  Tuesdays could be desk pushups, 20 second planks, or reverse lunges.  You get the idea! 

Extra points if you bring in a light pair of dumbbells to keep in the bottom drawer of your desk.  You can do so much for your muscles and overall health if you work some light resistance work into your day.

8. Speak to your HR department about setting up a wellness program at your office

According the Centers for Disease Control and Prevention:

Chronic diseases such as depression and hypertension can lead to a decline in the overall health of employees in a workplace, contribute to an increase in health-related expenses for employers and employees, and lead to lower productivity and/or days of work missed. Many businesses have realized the benefits of health promotion, and to curb the costs of rising health care offer workplace health programs to their employees.

Many companies are recognizing the incredible benefits in employee productivity and work satisfaction when they bring a culture of health and wellness into the office.  Approach your HR department, boss or CEO with the idea.  Check out the corporate page at Life True To You for statistics and some selling points to use when talking to the head honcho.

Give a few of these strategies a try to discover what works for you and then go be the fierce superwoman that we all know you are!

Yours in wellness,
Crissy

The Truth About Running in a Race – The Good, the Bad and the Ugly

Ah, race season!  Nothing quite compares to the euphoric feeling you get when crossing that finish line, particularly when you’ve been training for months. 

Running in races, from 5ks and mud runs to marathons and triathlons, provides huge health benefits and an incredible feeling of accomplishment when finished.  

Many races provide an opportunity to raise money for charities and organizations you believe in while also allowing you to get involved in your community and meet new people.  

You can find a ton of local races at Eventbrite and RunningintheUSA.

Eventbrite even allows you or your organization to create your own events and sell tickets. What a great way to get involved in your community and take your love of racing to a whole new level!  I’ve often thought it would be an exciting challenge to plan a running event and donate the proceeds to a local cause. 

Of course, anyone who’s participated in a race knows it’s not all sunshine and rainbows.  Here I share the good, the bad and the ugly of racing.  

I always like to end on a positive note so let’s go ahead and get the bad and ugly out of the way.

The Bad

There is no way around it; training for any running event is difficult.  It requires dedication to get out there and hit the pavement day after day as you prepare for your big event.  If we're all truly honest here, some days you simply won't feel like going on that training run.

Running in a race is difficult especially those that cover longer distances.  Running a full marathon is a true mental battle, particularly at mile 18.  That is always when I hit the infamous brick wall and my body screams at me to stop torturing it.

I can literally hear my legs sending messages to my brain, “Take a seat on that curb there, guzzle down that mini cup of water those nice volunteers are thrusting in your face and don’t you dare move for at least 24 hours.”

It is true test of mental fortitude to continue pumping those arms and keep your legs plodding along. I can’t think of a single race in which I didn’t at some point find myself thinking, “Why on earth did I do this… again?” 

Of course there are countless reasons throngs of people continue to run in races, but when your body is aching and sore it’s often difficult to keep those cheerier “Wow, this is so good for me and I am such a badass” thoughts in mind.

Another struggle I always find myself dealing with is nerves.  I know the nervous, jittery, butterflies in the stomach feeling actually helps get the body ready and pumped for a race, but I still hate the constant feeling of nervous tension which often begins as early as the night before an event. 

Yet, those nerves quickly disappear once you get started and quickly morph into a sheer adrenaline rush!

The Ugly

Now let’s talk about some of the things during a race that aren’t just bad, they’re plain ugly. 

I would be remiss if I didn’t mention the bloody nipples I got from my sports bra chaffing during my first marathon (this was when I was a newbie and before I knew about the glorious benefits of Body Glide). 

I must also mention the blisters that will most certainly develop during any endurance event, no matter how many preventative measures you take.  That pinky toe blister will leave you limping across the finish line and for the entire week after, but hey you still made it!

Oh, and that mud run?  You will most certainly be cleaning the mud from places the sun don't shine for days!

Then there are the times you get peed on. 

Yes, this actually happened to me. 

I was in high school and was running in our Cross Country State Championships.  The girl in front of me must have had a serious case of nerves (see above in “the Bad”) and must’ve missed the opportunity to relieve herself before the gun fired. 

As soon as we left the starting line, I felt something warm hit me.  Ah, yes now that’s a wake up call. Warm urine was seeping through my very thin green jersey to cover my stomach, arms and legs.

What can you do?  You just have to keep moving, right? 

That’s exactly what she did after peeing her pants and that’s precisely what I did after having pee whip back onto my upper extremities right at the start of a 3.1 mile run. 

That’s got to give me some type of tough girl points, right? 

Side Note:  I changed shirts very quickly at the end of that race.

So, after all the bloody nipples, blisters and urine attacks, you might be wondering why on earth a person would even want to run in a race.

Let’s get to the good stuff, shall we?

The Good

You can’t deny the health benefits of training for a race.  I know that I am never as dedicated to my workouts as I am when I have an event coming up.  It keeps you accountable and makes you push harder because you know you have a deadline looming.  That dedication ultimately helps you progress toward your larger health goals.



Training for a race is also a great way to meet new people.  The Internet is full of training groups and many races will offer their own. Participating in one of these groups gets you moving and interacting with new people whom you have an immediate connection with. Double win!

My first marathon was the Inaugural Blue Ridge Mountain Marathon in Virginia, which would later be ranked as America’s Toughest Road Marathon (of course that would be the first marathon I would pick).  Needless to say, this marathon included running up and down several mountains. 

Many think that running up a mountain sounds awful.  Well let me tell you it’s actually the running down the mountain that is far worse. 

I trained for this marathon in the relatively flat landscape of Raleigh, NC.  I of course incorporated hills into my training but nothing could’ve prepared me for the run down that first mountain. 

I remember coming up the crest of that first mountain, feeling winded, but strong.  Halfway down the mountain my tune changed.  Each step jarred my knees and though I knew my pace was great as I was using the momentum gained from sheer gravity, I was already feeling a great deal of pain. 

The grimace on my face was apparent and the grunts I emitted were verbal cues for all of my fellow marathoners.  They all gave words of encouragement and friendly smiles, but one grey haired Herculean woman stepped up and came to my rescue. 

She was wearing a purple tank top that showed off her tanned rippling biceps and I immediately thought of her as my knight in shining armor.  She made a grab for my arm and said I needed to run in zigzags down the mountain.  The Herculean Bicep Woman showed me what she meant and we ran down the remainder of that mountain weaving back and forth, exchanging smiles and supportive grunts. 

She didn’t just save my knees on that first ever marathon, she showed me that in races, you are never alone.  You are a part of a community of people that support you.  It truly doesn’t matter if you are the fastest or slowest person on that course.  It’s the fact that you are out there running that makes you worthy. 

You are a part of this community because you are trying.

There are other "good" aspects of participating in these events aside from fellow runners. The feeling you get when you run through one of the clusters of spectators and they start cheering for you is indescribable.  It’s even better if you have your name written on your race bib, shirt or somewhere else on your body.  When someone hollers and cheers for you by name you get another very unique adrenaline rush.

Of course, you can’t forget the feeling of crossing that finish line or the feeling of complete and utter relief when you finally sit for the first time after finishing the race.  The volunteers at these events are a constant reminder of how supportive and friendly people can be. 

Finally, how can you forget the after-party that typically accompanies these events?  That cold crisp beer is greatly deserved and those carbs are a life saver!

Though participating in a race has its share of “bad and ugly” the “good” far outweighs any negatives.

So what race are you going to sign up for next?

Better yet, what type of racing event will you create for your local community?  Share in the comments so we can follow along on your journey too!

xo
Crissy

P.S.  Are you ready to take a plunge and start living a healthier life?  Healthy living doesn't have to be hard or complicated.  Snag your free guide detailing 10 Simple Hacks you can implement today to begin living a healthier life!

Train Your Brain

Week 8 Challenge – Train Your Brain

I firmly believe that anyone can train for a marathon.

Yes, it is physically challenging.  However, the physical aspect of running is not the hardest part of running a marathon. 

The real challenge is harnessing the mental toughness required when you reach mile 18 and your legs are aching, the sun is beating down on your back, you feel a blister forming on your little toe and your bra is chafing so badly you can see blood seeping through your shirt (yes, this is my story).  

How to Have the Best Date Day Ever

My husband and I spent an amazing "date day" together last week! 

Yes, it was for Valentine’s Day, but if you are looking for a great way to spend the day with a loved one, whether a significant other,  friend or child, here is a fresh and fun approach to enjoying the day together any time of year.

Why Petting Your Pup Should Be a Daily Habit

A daily snuggle session with your pet will not only make you feel great, it may even save your life.

Decide That You Can

The most important part of fulfilling your goals and dreams is simply to “decide that you can,” but oftentimes we become frozen in fear, plagued by indecision and self-doubt.  The truth is, leaps of faith are not crazy or unattainable.  In fact, the more grand your goal and dream is, the better. 

10 Ways to Get off Facebook and Enjoy Being Snowed in

Snowmageddon 2016 has arrived!  At some point during the next 48 hours I will likely look at my husband and dog and want to pull my hair out.

As cabin fever sets in, emotions will certainly be running high.  One simply cannot be held accountable for their words or actions in times like these.

Fear not - here is a list of my top ten tried and true ways to make the most of being snowed in.  Enjoy!

The Kindness Challenge - A Review

I have to say, all in all, I think the December Kindness Challenge was a great success.  Committing Kind Acts are a lot like watching a snowball roll down a hill.  You pack the snow nice and tight, until the fluffy white matter makes a nice compact ball, then you release!  The ball continues to get bigger and pick up momentum, as if it has a mind of its own.  I felt this same energy building with each random act of kindness I completed during the month of December.

Gratitude in 2016

Firstly, I hope everyone had an amazing New Year's Eve!  Whether you enjoyed it from the comfort of your home or went to a raging party, you have officially made it to 2016!  

I hope you don't have too bad of a hangover!

Every year around this time, people become focused on their New Year's Resolutions.  This makes sense.  There are important aspects of everyone's life that, at some level, they would like to improve.  

Happy New Year's Eve - From my Couch!

Well, it has arrived. It is finally New Year's Eve!  

The end of 2015 is upon us and the beginning of a new chapter awaits, ripe and ready to become whatever we choose to make it.

I have always loved New Year’s Eve.  I delight in celebrating the coming of a whole new year with all of its promise of future adventures.  I love joining in the festivities with friends and gallivanting around spreading all of the joy I have bubbling up inside of me.  Typically, I express this joy by shouting random and obscure statements at the top of my lungs throughout the night.  

Don't be so Hard on Yourself

One thing I have learned for certain over the years is that nobody beats you up more than yourself.  Whether you are starting a business, playing a new sport and trying to climb the corporate ladder, it seems we always expect perfection and peak performance from ourselves right out of the starting gate.  This is such an unnecessary burden and it actually stunts growth and creativity.  People end up copying others teammates or co-workers styles to try to match or exceed them, but in doing so fail to develop their own unique styles that will undoubtedly be what sets them apart and makes them successful.

Appreciate Every Moment

Today I found out another one of my childhood friends passed away unexpectedly. Taken all too soon, a bright and vibrant part of this world has been snuffed out for what seems to be no reason at all.  As I reflect back on his life and the memories I shared with him I can’t help but ask myself, why?  How could this happen?  He was so young and vibrant.  He had so much to offer and so much life in front of him.

December Challenge - Daily Random Acts of Kindness

I challenge you to join me in completing a daily Random Act of Kindness during the month of December.  You will find 31 simple and random Acts of Kindness ​ideas listed below. Please feel free to pick and choose as you see fit.  Please add your own Random Act of Kindness Ideas in the Comments section to share with others.  Your acts of kindness are only limited by your own creativity!

​#LifeTrueToYou #KindnessChallenge

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Random Act of Kindness Idea Bank

1. Make Homeless Care Packages to keep in your car and hand out through the rest of the month. 2. Write a thoughtful handwritten note to someone you have not spoken to in a while 3. Send a positive review of a sales clerk or server who provided great service 4. Buy a coffee for the person in line behind you 5. Donate toys to the Salvation Army 6. Spend a couple hours at your local soup kitchen 7. Send a news article that would be interesting or helpful to an old friend to show them you are thinking of them

8. Give out three honest compliments to strangers you pass throughout the day
9. Bake cookies for your neighbor
10. Find old blankets and jackets and donate to your local shelter
11. Send a helpful colleague a handwritten thank you note
12. Take a walk around your neighborhood and pick up any litter you pass
13. Bring a sick friend, neighbor or colleague a home cooked meal
14. Give a stranger a big smile and strike up a conversation
15. Let someone merge in front of you during rush hour traffic
16.  Allow someone with less items than you to go in front of you in the line at the store
17. Give your seat to an elderly person while waiting in a public place
18. Clean out your closets and donate unwanted items to a local shelter or charity
19. Write a poem for someone special and send it as a surprise in the mail
20. Anonymously buy a dessert for restaurant patrons at a table near you
21. Send a thank you note to a former teacher that made a difference to you
22. Donate your expertise to someone in need
23. Be compassionate towards a person and their situation when they are rude or inconsiderate towards you
24. Buy a dozen donuts for your local police station or firehouse.
25. Buy 10 scratch offs and hand them out to random people on the street.
26. Cheer up a loved one by giving them an unexpected gift.
27. Enter someone you think deserves recognition in a competition
28. Treat a friend to a nice dinner and a movie
29. Give your spouse or mate a much needed back or foot massage
30. Bring your co-workers a special treat
31. Donate to the USO to support service members and their families.  Unfortunately, it is too late to Adopt a soldier for the holiday season, but long term adoptions are still available and can be a great way to continue the kindness challenge through the upcoming year.

Stay tuned for updates on how the challenge is going!  Share your own updates with me in the comments!  What awesome random acts of kindness are you doing this month?

Cheers!
Crissy Fishbane

Gratitude

Gratitude --
​On Thanksgiving Day and All Year Long.​

I encourage us all to take stock during this time of thanksgiving.   Look at the blessings around you, the food on your table and the loving people surrounding you.  We spend so much of our lives worried and stressed about all the things that we don’t have and all the things that are going wrong.  We forget to focus on all that we DO have and all the things that ARE going RIGHT.  It is a simple mind shift that can completely transform our life.  Why do we have to wait all year for a holiday called Thanksgiving to experience gratitude?