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Mixing business & fitness? How to take your health and fitness goals to the office and on the road

“Find your Why. Why do you really want to eat better and workout more?” -Kimberly Donovan

 

How to take your health and fitness goals to the office and on the road

The following transcript is from our OnlineCoffeeBreak.com podcast.

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Chuck (host):                     Today I'd like to welcome to our show my special guest, Kimberly Donovan. Kim runs a YouTube channel where she offers tips on exercising, eating right, and achieving goals in both business and at home. She also shares her experiences on Instagram @fight.thegoodfight. I've invited Kim to join us today to discuss some of her tips for how to keep in shape when work and our daily life get a bit overwhelming. Welcome to the program, Kim.

Kim:                                       Thanks so much for having me, Chuck. I'm very excited to be here.

Chuck:                                  My pleasure. Kim, my wife and I just love your videos and enjoy your Instagram stories. Can you tell our listeners more about Fight The Good Fight and how you got started?

Kim:                                       Yes, absolutely. And first, thank you very much. I always love to hear that. Thank you for the support.

Chuck:                                  Sure.

Kim:                                       Fight The Good Fight itself actually comes from one of my favorite Bible verses. It talks about finishing the race of your faith and calling in life and enduring in all circumstances. I also think it applies so well to our current culture. We get thrown around so often by people, traffic, our jobs, and just sheer busyness. Instead of being intention and proactive with our lives, we end up purely just reacting to what the world throws at us, and I don't think that's any way to live. I want my brand to remind people to put their energy into the battles that are really worthwhile.

                                                As for how and why I got started, I was an athlete from about the ages of 5 to 20 and needed and outlet to stay active and healthy when that ended. As I entered into the world of health and fitness, I couldn't believe the sheer volume of just bad information out there that led people to never meet their goals and often give up entirely, so I set out to be a source of simple, truthful, and useful information and motivation that can literally help anyone who is looking to improve the overall health of their bodies and then subsequently their lives.

Chuck:                                  Oh, Kim, that is an excellent point, because there's lots of folks out there — me included — we have plans, we have goals, we make resolutions to either lose weight or just get in better shape, and unfortunately some of us just don't seem to be able to stay on track. So how do you stay motivated?

Kim:                                       Actually, Chuck, that is a great question, and I do have the secret answer to it.

Chuck:                                  Oh, the secret answer.

Kim:                                       It's so simple: you don't stay motivated.

Chuck:                                  Okay. Explain that to me.

Kim:                                       Motivation is actually just a feeling like any other, and while our feelings are incredibly powerful, as you know, they're often fickle and don't always tell us the truth. So think about it: how often do you feel truly motivated to go to work or do your laundry or grocery shop?

Chuck:                                  Well, that's true. Those are chores, and even today it was really hard to just get started.

Kim:                                       Right, but we do it anyway, and why? Because it serves a purpose to us. If we didn't go to work, we'd get fired. We have to have clean clothes to wear, and we have to have food to eat. So a major problem I've discovered on my journey is that people don't put enough value on their nutritional and physical health, so it's the first thing to go out the window when that motivation feeling disappears. For food and work and bills and laundry, we act on what we know. We have to do these things. But with health and fitness, we let our feelings run the show. So my best advice is to find your why: why do really want to eat better and workout more. Is it to live longer, be able to keep up with your grandkids, feel confident in your skin for the first time? Everybody has a different reason, but you need to figure out what that reason is, and then when you lose your motivation you just have to tell yourself why you're doing this in the first place and the importance of it.

                                                Especially in 2018 with social media and the Internet literally at our fingertips, it isn't hard to find people with similar stories and goals as you. So any time I'm heading to the gym and just not feeling it that day, which happens more often than I've cared to admit ...

Chuck:                                  Me, too.

Kim:                                       After reminding myself why I'm there in the first place, I scroll through pictures on Instagram of girls who have reached physical goals aligned with my goals to get a little motivation to get through my workout. And of course, when you're super lucky and motivation does strike, take full advantage of it.

Chuck:                                  I want to kind of switch gears here. Many of our listeners, again, they're business executives. They travel a lot, and there's a lot of temptation there, a lot of going out to eat at restaurants, lots of buffets, hotel food. What advice would you give for eating healthy while on the road?

Kim:                                       So, I actually have a lot of experience with this topic. The best thing to do is treat business travel like it's your norm, and sometimes it is. Our first mistake is thinking it's a special treat or vacation and what happens on the road stays on the road. Our second mistake is not being prepared. Just like at work, you can't show up unprepared to a meeting, so take 10 to 20 minutes each Sunday, look at your week, map out times you can work out and where you can eat. Chances are you frequent the same airports, cities, hotels, so there's no reason for you to show up one day and not know what healthy food option you have. I have found that being unprepared is potentially the most detrimental thing to our health and fitness goals. So keep you carry-on stocked with healthy snacks, beef jerky, nuts, peanut butter packs in case you find yourself with no other options.

                                                And when it comes to steak dinners with clients, trust me, I get the "When in Rome" mentality, but instead of five or six beers or bourbons, couldn't you have two or three? Instead of three pieces of bread and butter, mashed potatoes, and mac and cheese at your favorite steakhouse, couldn't you have one piece of bread, steak, asparagus, and a baked potato instead? Simple improvements to your current choices make a much bigger difference than you'd think. You don't have to feel deprived or even announce your health goals at the table. I know that's very awkward and you're going to get peer pressure from the people you're with.

Chuck:                                  Exactly.

Kim:                                       So just don't go overboard with the more decadent foods, keep your portions in check, and while you can't always choose where you go to eat dinner, you can often control your breakfast and lunch. So if you're going out at night, eat leaner proteins and lighter carbs throughout the day so you don't blow the entire day at dinner.

Chuck:                                  That is some excellent advice. What about staying fit and exercising? How does a busy traveler stay fit when they're on the road?

Kim:                                       Yeah, absolutely. Most execs I know are married and have multiple children, so between work and family going to the gym might seem like it's not an option, so I like to encourage people to use travel to their advantage. You actually get some alone time to focus on you for once, so do something good for yourself. Don't take it as the time to just sleep in or go out and drink more. Get a long walk in each day or a 30-minute workout in the hotel gym before you start your day. You want to always take the stairs up to your hotel room instead of the elevator or, if you're into this, maybe you've always wanted to try something like rock climbing or Orangetheory. If you frequent the same cities with your travel, find a gym near your hotel that you can pop in at 6:00 A.M. for a session every time you're in town.

                                                We spend the vast, vast majority of our lives working for someone else to collect a paycheck, and that's necessary, I understand that. But we have to put time into our careers to stay employed and earn raises, so while planning your meals and workouts on the road might seem trivial, I'd argue it's more than worthwhile to give yourself a little bit of the same care and effort you put into your job. So the two biggest takeaways from this are just plan ahead and give your unpredictable travel a very predictable routine.

Chuck:                                  Definitely worth it in the long run. What about in the office? What are your favorite tips for staying active and on track during the work day?

Kim:                                       Okay, Chuck, these are so simple people won't believe me, but I dare everyone listening to try them and tell me they don't feel better afterwards. So number one, drink water all day long, and number two, walk or take the stairs as often as you can. So water at the office is free. I keep a 24-ounce cup at my desk and drink three to four of them a day. Water flushes your system, keeps your skin healthy, which is your body's largest organ, and just makes you feel so much better in general.

                                                A great story I have, when my husband worked in an office he used to take all his conference calls with a wireless headset and would walk through the office or outside during his calls. So if you have more meetings than conference calls, you can just take the stairs up to the floor you're going to or back to your desk. The walking will energize you, burn calories. It can burned stored fat and increase your metabolism.

Chuck:                                  Those are simple and excellent points.

Kim:                                       Right. I actually have a great stat for you, too.

Chuck:                                  What's that?

Kim:                                       This blows my mind. If you were to change nothing in your diet or workouts except take four 30- to 60-minute conference each week while walking, you would end the year a minimum of 10 pounds lighter.

Chuck:                                  That is incredible.

Kim:                                       By doing something that takes no skill, is free, and can be done literally almost anywhere. How many of us would love to end each year 10 pounds lighter?

Chuck:                                  I should be walking while I'm recording this podcast, shouldn't I?

Kim:                                       And most importantly, I do believe in the snowball effect. Bad decisions lead to bad decisions and good decisions lead to more good decisions. And I'm sure you've heard the Newton's Law that an object in motion stays in motion?

Chuck:                                  Right.

Kim:                                       I guarantee you that if you start drinking a ton of water throughout the day and walk as much as possible you'll find it so much easier to make other improvements in your life and easier to keep your body moving. So instead of leaving the office to go sit on your coach at home, you might be inspired to take your kids to the park after work.

Chuck:                                  So much more rewarding, too. I'm a firm believer ... I love to measure stuff. If you don't measure something, I don't think you can improve it. [inaudible 00:10:18] I'm kind of a huge fan of the biometric devices like Fitbit and the Apple Watch, and I understand that you use the Apple Watch, as well as I do. Why would you recommend that someone measure and use a device like this?

Kim:                                       Yeah, I'm actually wearing my watch right now. It's a travel day, and I've been walking through airports all day and counting those steps. My husband gave me this watch for my birthday, and I honestly did not think I would like it so much, and now I hate ... Any day that goes by I'm not wearing it I feel like nothing happened.

Chuck:                                  I can so relate.

Kim:                                       It's very motivating. You can set your calorie goals each day. I've actually made the face of the watch the tracker for my movement and workouts, so I see it every time I look at my watch. I don't have to push any buttons to see my status. So if you're close to your goal, it makes you want to try harder. If you're far from your goal, it makes you realize how inactive you've been that day, and you actually want to get up and get moving. Out of sight, out of mind is so applicable here. If you don't realize you've been sitting around all day you don't actually believe it happened and you kind of let your head tell you, "Oh, no, I ate well," or, "I walked around enough today."

                                                You can also connect with your friends who have Apple Watches — or if you have Fitbit, those that have Fitbits — you can see if they're hitting their goals, and actually you can send a text or send a message to encourage or compete with them, which I really like. In your workout competitions for the day ... I have friends that their family members do competitions each weekend. They all live all over the country and see who can get out and be the most active. When it comes down to it, we all have similar goals and desires in life and by default have the same struggles, so when you feel like you're chasing the same goal with someone it's so much easier to get there.

Chuck:                                  That does make so much sense. Kim, I really appreciate all the wonderful tips that you've given us today. Thank you so much for joining me today.

Kim:                                       Absolutely. Thanks for having me, Chuck.

Chuck:                                  Oh, my pleasure. To our listeners, to learn more about [Fighting 00:12:14] The Good Fight as well as for free workouts and healthy recipes, be sure to visit Kim on her YouTube channel and Instagram @fight.thegoodfight.

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