2. You can also send them the link to download www.freeformfitness.ca/fitbusiness
3. Buy a copy of the hard cover at www.amazon.com/ Contents
1. How Jimmy changed his life
2. The Impact of Stress on the Business Professional
3. Preventing that computer chair posture
4. Traveling Tips to Help You Stay on Track (gym in a suitcase)
5. Social Outings and Your Belly Fat: How to Fight the Bulge
6. It all Starts with your food
7. Importance of Sleep for Business Professionals
8. Another Lunchtime Meeting that Packs on the Fat: Watching Your Waistline
9. The perfect exercise routine for the business professional
10. Life Balance: How to Find Balance in Your Hectic Life
11. About the author
Jimmy was a hard worker; in fact he worked hard his whole life. He was an entrepreneur who was always chasing a dream. He had been through ups and downs but was quite successful in what he did. Rumor had it that his work ethic was impeccable and he was always ahead of the curve in his industry. People knew him and respected him. If people were to describe Jimmy in one word, it would be “persistent”. Jimmy was always nice to people yet everyone knew that he did have a tough business side to him.
Eight years ago, Jimmy came to see me where I was working in a fitness club. He had heard of me through one of his business contacts while at a lunch meeting. His friend Andre had just started working with me and had lost a few pounds.
The day I met Jimmy I knew I would never forget him. He was tall and bald with a round belly. He greeted me like I had known him my whole life. Dressed in nice business suit, he shook my hand with a firm handshake and a big smile. I thought to myself that Jimmy was a jolly man.
We sat down in my office and went over the questionnaire. I said “What’s your goal Jimmy? Why are you here?”Jimmy: “I’m here because I went to lunch with Simon and I saw that he lost a few pounds and he kept telling me good things about you.”
JLB: “So, you’re here to lose a few pounds?”
Jimmy: “Yep”
JLB: “So why do you want to lose a few pounds?”
Jimmy: “My suits are getting a little snug. I have a lot of money invested in my suits and I can’t afford to replace them or get them altered again.”
JLB: “Ok, so you want to lose weight because you don’t want to pay to get your suits altered, is that right?”
Jimmy: “Well that and I feel it’s unhealthy.”
JLB: “Ah ha, I thought there would be a better reason then a suit.”
Jimmy: “Oh yeah”
By this time I could see that Jimmy was starting to open up. He started to see that I was not interested about what was on the surface, like his suits having to be altered.
JLB: “Jimmy, if you were to keep on the path your heading, what would do you think will happen?”
Jimmy: “I’m not sure, really. I guess I would probably end up having a heart attack or something else”
JLB: “Doesn’t that scare you?”
Jimmy: “It does, that’s why I’m here, and I’m ready to work hard”
So Jimmy and I sat down for the next 30 minutes. He really opened up.
Jimmy had spent most of his life building his business. He had a 3 million dollar business in construction in the early nineties and he was dumping that money into properties and renting them out. When the recession hit him, trouble at home started. Jimmy’s focus was on his business and he admits that he didn’t pay much attention to what was going on at home at the time. He went through a divorce, his wife took half his assets and Jimmy felt depressed. From then on, Jimmy had to start climbing the mountain again. So he got back up and started over.
Imagine this. Jimmy’s whole life had been to push hard and for the first time in his life, he was sitting beside me, in my office, willing to start taking care of Jimmy. I was not letting him go. Jimmy at this point had high blood pressure, borderline cholesterol and was borderline diabetic. He was very active as a teenager but had hardly done anything in over ten years. He had no injuries but I did notice he had bad posture from years of inactivity combined with looking down at people from his height.
We got to the second part of the questionnaire.
Jimmy: “Well it varies.”
JLB: “Ok, then tell me what you ate yesterday.”
Jimmy: “Well I got up and had coffee, is coffee ok?"
JLB: “I'll let you know everything after Jimmy, just give me your day first.”
Jimmy: “I only had a coffee yesterday because I didn’t have time. I had a meeting at 9 am and I had to prepare, then after the meeting I stopped at Tim Horton’s and got another coffee and a sandwich and a donut, oh yeah and an orange juice.”
JLB: “Ok, what next?”Jimmy: “Then I had to rush to the other end of town to deal with a problem and there was a vending machine there. I was starving so I had a bag of chips but it was small. But then I didn’t eat until I got home."
JLB: “And what did you eat when you got home?" Jimmy: “Well, we usually eat what my wife makes us. Usually it’s pretty healthy like vegetables, meat and either rice or potatoes. Sometimes we have pasta, and usually once a week we will have pizza.”
JLB: “And how’s the ice cream before bed?”Jimmy: “How did you know that? You're right, I do usually have ice cream later in the evenings or sometimes I will make myself a bowl of cereal and eat that while I watch TV.”
JLB: “What about alcohol?”
Jimmy: “Well that’s a big one for me, you see. Because of the business I’m in, there are often functions that I need to attend and there is always wine and I can’t imagine not drinking, because they are boring enough as it is.” Jimmy laughed
JLB: “One more section and it’s an important one. On a scale of one to ten, how would you perceive your stress level compared to the average person?”Jimmy: “Well the average person is pretty lazy but I would say I have a pretty stressful life between business and family. I would give myself a seven.”
JLB: “And how many hours sleep do you get before midnight?” Jimmy: “I go to bed around 12 or sometimes 11 and I get up at 6 am.”
JLB: “Ok Jimmy that’s all for today. I’ll book you in for tomorrow and we can see what the next step to take is."
Jimmy: “Ok, perfect”
Jimmy said goodbye with a look of relief on his face, like he had said things he had wanted to say for a while. He just needed someone to listen to him. Not to talk about his business or the economy or the stock market, but about Jimmy and his life and how even though on the outside he seemed like the happiest guy alive, the reality was that he wasn’t happy and his life was taking a toll on his health.
The Impact of Stress on the Business Professional
Now more than ever, business professionals are under a great deal of constant stress. Whether you are trying to maximize the bottom line, win new clients, or keep your staff motivated, stress is a part of your life – and its impact on your health is more than a few gray hairs or, in Jimmy’s case, a few lost hairs.
Tension in the form of tense muscles and joints, as well as a mind that is irritable and unfocussed, can give way to acute stress. Some of the most common symptoms that signal that you are under too much stress include a rapid heartbeat; experiencing headaches and backaches; breathing that is too fast; a stiff neck and shoulders that feel tight; an upset stomach that may or may not be followed by nausea or diarrhea; sweatiness and palms that are sweaty.
Acute StressAcute or short-term stress is what you experience when a demand is placed upon you at work or when you are up against a deadline. If you have a sudden problem with a customer, your stress level can go up, depending upon the reason for the beckoning. How bad your stress level becomes is related to the intensity of the stressor, as well as how long it will remain with you, and how you choose to cope with it.
The body is generally well equipped to deal with acute stress when it happens from time to time. However, if it happens on a regular basis, then it can affect you on a physical, mental and social level. Your health can pay the price. As well, your work performance will be affected in an adverse manner, and your relationships with loved ones and friends can develop problems.
If acute stress has become a fixture in your life, then you may find that your behavior, mood and thinking patterns have changed for the worse. If you notice any of these problems is happening with frequency, then it is time to do something about it:
• You lose your temper often and get angry for no reason
• You have a very low tolerance for practically everything
• You feel irritable and frustrated frequently
• You are often confused and jumpy
• You are constantly tired and run down
• You have a difficult time concentrating on your work
• You envision negative scenarios and always think the worst
• You are constantly berating yourself for not doing better
• You worry constantly about things that have little significance
• You constantly doubt the decisions you make
If stress has taken over your life, rest assured that you can take it back! What you need to do is to create for yourself a personal stress management program. These are the steps involved in managing your stress:
1. Find ways to relax your body and your mind. Learn meditation, yoga, daily relaxation skills or self -hypnosis.2. Rid yourself of self-defeating beliefs and replace them with self-affirming attitudes that guarantee health and success.
3. Make sure you are getting your zzzz’s at night. The hours before midnight are what count most, for millions of years we went to bed shortly after the sun went down and that is when your hormones repair themselves the most. If you constantly wake up during REM sleep, then you are not likely to have a restful night’s sleep and you are pre-aging yourself in the meantime.
By managing your stress, you will find that you can perform better in your work, enjoy a healthier life, and even have better relations with the loved ones in your life.
The next day Jimmy was scheduled to arrive at 7 am. He arrived five minutes early and I could see he was anxious to get started. He went and changed into brand new gym wear and I could see that he was excited about starting, yet probably afraid that I would kick his butt.
Jimmy: “Jean-Luc, nice to see you, I’m ready for you today, what are we doing.”
JLB: “Let’s talk some more.”
I know Jimmy is a go-getter. He doesn’t want to talk, he wants to work hard and push weight around.
Jimmy: “Really? I’m ready to sweat.”
JLB: “I know you are.”
So we headed to my office
JLB: “Jimmy have a seat, I need to explain something to you.”
Jimmy: “Sure.” JLB: “Jimmy, exercise is not the most important part right now. In fact, if we were to push too hard, you could have a heart attack right here.”
Jimmy: “Really?”
JLB: “Yes. You see we have adrenal glands which are constantly excreting hormones called adrenaline and cortisol. These hormones are important and we need them for energy but when they are abused, that’s when you run into problems.
Jimmy: “So I shouldn’t exercise?JLB: “No, no. We will exercise, but it’s important that we don’t overdo it at first, that you don’t over stress yourself. We have to make sure that we choose the right type of exercise for your situation and that we protect your heart from damage from the increase in free radicals.
Jimmy: “Sounds complicated, what are free radicals?”JLB: “Free radicals are damaging compounds created in the body. Exercise and the air we breath increases the amount of free radicals produced. An example of this is when you leave a cut up aple exposed on the counter for a short period of time, it turns brown. That is free radical damage. The higher your stress level is, the more free radicals you will have in your body and the faster you will age too. So at first we want to avoid hard cardiovascular exercise because it increases free radicals because of the increase in breathing. Now I'm not saying we will not do any. We simply need to adjust your diet to have antioxidants to protect yourself against free radicals and make sure you start the right type of exercise. Antioxidants help trap free radicals and certain ones like co enzyme Q10 will help protect your heart against damage. Some experts on aging even say that the amount of antioxidants in your body is proportionate to how long you will live”
Jimmy: “So I need to protect myself before I start exercising hard?”JLB: “Exactly. Too many people don’t get this. They jump into a circuit training class or try to run a marathon and have a heart attack. This is serious stuff Jimmy and I have seen it happen many times.”
Jimmy: “Ok, I see. That makes sense because I know a guy who did exactly that?"JLB: "Ok Jimmy, let’s go workout. But not your regular workout, we are simply going to start with stretching since you’re always sitting at your desk or in your car, I'm sure you have a lot of tigh muscles."
Jimmy: “Now that you've scared me, I’m not sure I want to. Just kidding.” JLB: “Don’t worry Jimmy, you'll be fine. We're going to start by stretching that computer chair posture of yours.Jimmy didn’t think that one was too funny. I tend to forget that my clients are business professionals and I sometimes joke a little too much. Anyway, so we started with stretching. And Jimmy felt so great after, he almost fell asleep at one point because he was so tired.
After we stretched out all those tight muscles, I handed Jimmy a bottle of water.JLB: “Good job, Jimmy. That was day one.”
Preventing that computer chair posture
Most business people spend long hours at their desks staring at a computer screen. Coupled with the repetitive motions that are a part of most office jobs, your work can lead to any number of health concerns, such as eyestrain, back, neck and shoulder pain, and the worry over developing carpal tunnel syndrome. The posture of your computer chair and taking the time to stretch at work can go a long way in alleviating muscle tension that can lead to worse health problems down the line.
User Friendly and Ergonomic OptionsIf you have a workstation that is as user friendly as possible, this will cut down on many of the aches and pains you experience at the end of your work day. You can accomplish this by thinking in terms of ergonomics. Make sure that your computer chair, computer and desk are positioned in a way that keeps your good health in mind.
Do not slouch or hunch forward in your computer chair. The computer screen is not going anywhere! Instead, sit back in the proper position in your chair and allow the lumbar support to do its job in keeping your head and neck straight.
If your job keeps you at your computer for long periods of time, take stretch breaks or walk breaks as often as possible. It is recommended that you take a five minute break after every half hour to hour of work done. Not only will this give your body a much needed break, but your mind as well.
While you are sitting at your desk, you can incorporate easy stretching exercise that stimulate your blood flow and relax your muscles.• Your neck can become easily strained at work. To stretch your neck at your desk, you can slowly move your head from side to side, imagining as if you are attempting to touch your ear to your shoulder. While looking forward, attempt to touch your chin to your chest, and then rotate you head back until you are looking at the ceiling. Hold each position for approximately 20 seconds and make sure to keep the movements slow and fluid.
• Your shoulder and arm muscles need to be stretched, especially if you find yourself typing for many hours each day. To relax these muscles, slowly raise one of your arms towards the ceiling, and then begin rolling your shoulder in a circular direction. After three repetitions, switch to the opposite circular direction. You can repeat this for both arms, being careful to maintain slow and fluid motions. While seated, you can also stretch your arms by taking one arm and placing it directly across your chest. Using your other arm, gently, apply pressure to the arm on your chest and hold for 10 seconds. Switch arms, remembering to be gentle and fluid.
• Your wrists and hands are prime culprits for muscle fatigue. To stretch these overworked muscles, you can gently bend your fingers back, one hand at a time. Hold each position for approximately 15 seconds per hand. Your wrists can be stretched by moving them in slow, fluid circles.
Your workstation must conform to you if it is to work to your advantage, and not the other way around. You need consistency in where the computer is placed, as well as where your hands and feet are to be positioned when working. Your computer chair is also a very significant aspect of making your workstation as appropriate for you as possible.
First, you need to decide upon the surface height of your desk. Will you be standing most of the time, sitting or doing a bit of both? The height of the workstation is contingent on the job you are doing as well as your own height.
The seat of your computer chair should be such that the work surface is as high as your elbows. You should be able to fit a person’s fist behind the calf and extend it to the front of the edge of the chair. This prevents the legs from being pressed more than they should be, and it helps to prevent the feet from swelling. While sitting at your chair, you should be able to slip two fingers under both of your thighs without a problem. As far as the backrest of the chair is concerned, it should push the low back forward ever so slightly. If these requirements are not met, then a different type of chair is required.
The height of the computer screen plays a role in office comfort too. Sit down in your computer chair and close your eyes, allowing yourself to relax. Once you have, and then slowly open your eyes. The spot where your eyes automatically look to upon opening is where the center of the computer screen should be placed. If necessary, raise the computer screen using books or some type of stand.
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It was Tuesday, so I wouldn't see Jimmy until Thursday. I was hoping that he was taking his health seriously. I knew that he enjoyed a challenge, but I also knew from experience that the hardest challenge of all was coming up and that some people, even the most determined people, fail to stick to a nutrition plan. But I had faith in Jimmy. He was so nice you couldn’t help but want to help him.
Wednesday afternoon my secretary called me to say that Jimmy had cancelled for Thursday and that he needed to go out of town until the following week. He said he would call me when he got back.
I wish I would have known because I would have scheduled him in on Wednesday morning knowing that he was going to have to travel and eat junk again. The next session was crucial; in fact, it was the most significant action he could take that would deliver results. Now, he had to wait until next Monday.
Traveling Tips to Help You Stay on Track (gym in a suitcase)
Business travel may be a criterion for your career, but it does not have to disrupt your healthy lifestyle! While many businesspeople forgo their exercise and diet routines on the road, this can set your progress back significantly. Living a healthy lifestyle means staying on track – even when you are on the road.
However, you do not need your gym around to stay healthy. With a few creative ideas, along with motivation, you can keep your healthy routine intact. In fact, you may find that when you can exercise and eat healthy on the road, you will be even more productive in your business meetings.
Plan Ahead for Your MealsIf possible, plan ahead and conduct research for healthy restaurants near your hotel or convention center. Typically, vegetarian restaurants offer healthy fare, as do a handful of ethnic options, such as Lebanese or Greek food.
In addition, you do not always need to dine at a restaurant for your meals while you are traveling. One of the easiest ways to eat healthy during your trip is by planning ahead for your breakfast. You can pack bananas and apples, nuts and seeds, and a small pre mixed protein shake in your suitcase. With these items, you can enjoy a healthy breakfast in your hotel room for your entire stay – complete with protein, good fats, and even fruit!
Healthy Alternatives Are All Around YouEven though eating out at restaurants may be your only options while you are traveling, you do not need to fall victim to high trans fat entrees. Instead, look at the menu and opt for healthier items and substitutions. For example, if you are dining at a restaurant, choose the chicken breast or steak. Skimp on the Parmesan cheese and replace garlic bread with servings of steamed veggies.
Or, if you find yourself needing to choose fast food during your travels, you can still find healthy menu options. For example, instead of eating a quarter-pounder hamburger which is filled with trans fats, opt for their grilled chicken sandwich. Drink water instead of soda, and forgo the fries for a salad, preferably with a vinaigrette dressing. These smart choices during your travels will keep your cholesterol levels low, while helping you stay on track with a healthy lifestyle.
Your Suitcase is Your GymWhile some hotels have gyms, many do not have fitness options. To ensure that you can exercise even without a gym, you simply need to look to your hotel room. All hotel rooms have a chair. With a chair and your own bodyweight, you essentially have created a gym in your room. With your bodyweight you can perform exercises such as lunges, squats, leg raises, pushups. The chair is your platform for conducting triceps exercise, and it also serves nicely as a balance for your stretches.
When you return to the hotel for the evening, or before you leave for your meetings, allocate 20 minutes for stretching, running or jumping in place, and your stretch training exercises. You will find that when you can exercise on the road, you will feel much more rejuvenated – giving you better results for your business meetings!
To prevent yourself from becoming exhausted or overwhelmed by frequent travel for your job, plan ahead to eat healthy and enjoy your gym in a suitcase. Your long-term health and lifestyle will thank you!
Monday Morning at 7 am, Jimmy arrived and he looked tired. His skin was very red and he had very dark bags under his eyes.Jimmy: “Hey Jean-Luc, sorry about last week. I had to go to New York and meet a client. Don’t worry I’m still excited about getting started."
I was glad to hear that because a lot of times getting in shape comes in spurts. People tend to place every other priority in front of their health. A business man has no problem driving across town for a potential client, yet the gym seems too far fo a drive for their own health. It's upside down, business professionals need to start focusing on their health as a number one priority so they can prosper in all other aspects of their lives.
Jimmy: “Come on Jean-Luc, I’m not that weak minded.”
JLB: “That’s exactly what I want to talk to you about, come into my office.”
Jimmy: “What, about being weak minded?”
JLB: “Yes, Before we start with the nutrition, it’s crucial that you understand how the mind plays into the whole game.”
Jimmy: “Ok”
JLB: “First, you’re in business right?”
Jimmy: “Yes.” JLB: “Could you have gotten where you are without setting goals?”
Jimmy: “Of course not.”
JLB: “Just like business, we need to set a goal, we need to make projections, and we need to track progress through different metrics in order to ensure we are achieving success."
We took body fat measurements, weight, inches, and because of Jimmy's health issues, I sent him to go get a full physical done so we could have different metrics to measure on his health.
Jimmy: “Now you’re talking my language; I see what you mean. Are you going to give me a diet?”
JLB: “Before I give you the diet, you will need to understand one important rule.”
Jimmy: “Sure, what is it?”
JLB: “I doesn’t matter what diet you are on.”
Jimmy: “Really? So all these diets are the same?”
JLB: “No, no. Let me finish. I’m saying it doesn’t matter what diet you’re on if you don’t have the right mindset”
Jimmy: “I see.”
JLB: “You see, you can’t look at this as a short term goal of losing weight and once you reach your goal that’s it. You need to look at this as a way of life. And I know that’s thrown around a lot but it is very important to your success.
You must realize that it will be hard but it’s extremely important. You must realize that some days you will cheat but you must get right back on track, you must realize that junk food does not equal pleasure and that food is simply a way of fueling your body.
You must also realize that at first your biggest challenge is to condition your mind to be strong and to fight temptation and peer pressure.Jimmy: “That is a tough one because every time I go to outings, there is always bad food and drinks. What am I supposed to do then?”
JLB: “You will have to be prepared. Here let me talk about this o