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Ask The Entrepreneurs: 15 Ways to Incorporate Fitness Into Your Company Culture

Ask The Entrepreneurs: 15 Ways to Incorporate Fitness Into Your Company Culture


    Ask The Entrepreneurs is a regular series where members of those involved in the Young Entrepreneur Council are asked a single question that aims to help Lifehack readers level up their own lives, whether in a area of management, communication, business or life in general.

    Here’s the question posed in this edition of Ask The Entrepreneurs:

    What is one cool way you’re motivating employees to get fit and stay healthy?

    1. Work In Weekly Activities

      Every two Fridays, our whole team goes on a health and fitness activity, which have included everything from a kung fu class to attending a Mets game. We delegate responsibility for organizing them on a rotating basis. It’s definitely become an awesome cornerstone of our team culture.
      Derek Flanzraich, Greatist

      2. Tell Stories of Healthy Living

        Stories are one of the most powerful tools in marketing and sales. Whenever possible, I try to weave personal running stories into our marketing material to both attract our ideal customers — other health-conscious businesses — and motivate our employees.
        Phil Frost, Main Street ROI

         

        3. No Junk Food!

          We encourage a vegan, low-sugar lifestyle by ensuring that these are the only foods we keep stocked in our kitchen. Junk food is kept to an absolute minimum, and we don’t allow any soda in the office. We’ve realized that employees then get used to this healthier lifestyle and start to make better choices at home and on the road.
          Warren Jolly, Affiliate Marketing

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          4. Communal Food and Corporate Gym Memberships

            Encouraging employees to chip in for communal food allows a health-conscious person take the lead and purchase fun and healthy snacks (like fruit, popsicles and nuts) to keep the team satisfied and energized throughout the day. Providing a corporate membership with a local gym also motivates employees to join for a discounted rate and work out together around office hours.
            Erika London, iAdventure.com

            5. Inspired by Infomercials

              We keep our work TV on a fit lifestyle channel. Our employees constantly get healthful recipe ideas, beauty tips, and work out routines. Just the other day, I saw two employees following a short workout routine and talking about going to the gym after work. We keep trashy shows off of our TV and keep the “living well” shows on. The employees are inspired by the people on TV to stay fit.
              Nancy T. Nguyen, Sweet T

              6. Put on Fitness Competitions

                We run a monthly fitness competition that assigns points to various activities, with prizes awarded to various categories! Easy way to keep everyone involved and add some competition.
                Jesse Pujji, Ampush|social

                 

                7. Try Tough Mudder!

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                  Each year, I do two or three Tough Mudder races — 10-mile runs with military-style obstacles along the way. The events are great opportunities to bond with employees over physically challenging activities. Tough Mudder takes about 2-3 months to prepare for, so training before or after work is a good time to bond and get fit together.
                  Justin Beck, PerBlue

                   

                  8. Sweaty Team Building

                    Every other Thursday, the whole team works out together. Each workout, a different person decides what we’re doing and leads us. The workouts are fun, build camaraderie, and spark conversations about what else people are doing and using to pursue wellness.
                    Kevon Saber, Stealth

                     

                    9. Walking Meetings

                      We’re stocking healthier snacks in the office and have started walking meetings. Both are small, but effective, ways to make health a priority at work.
                      Brent Beshore, AdVentures

                       

                      10. Offer Incentives

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                        We’ve tried to offer incentives to team members to quit smoking, like days off and gift cards. It works with some, and it just shows that we care about them now and in the future.
                        Jordan Guernsey, Molding Box

                         

                        11. Lead by Example

                          I set the tone. I use my lunch hour to exercise daily, which leads to others joining in, and as more go, more end up coming. Likewise, we keep healthy food in the office, which prompts others to follow suit. Setting an example can be a very powerful, non-intrusive approach.
                          – Nicolas Gremion, Foboko.com

                           

                          12. A 5K Every Month

                            Every month, we try to signup for some type of race for a good cause. While the race itself is always a blast, we find a lot of value in the weeks in between with team trainings and runs after work. A team that trains together, sticks together.
                            Logan Lenz, Endagon

                             

                            13. Teams That Think on Their Feet

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                              We provide height adjustable desks so each person can choose whether to sit or stand while working. This not only keeps them healthy, but increases productivity. We’ve been thrilled with the result! Check out Ergo Depot or Workrite — I highly recommend it!
                              Robert Sofia, Platinum Advisor Marketing Strategies, LLC

                               

                              14. Manage Well, Reduce Stress

                                One of my goals is to delegate early and to pace people well so that they’re not stressed or having to lose sleep to make deadlines. An overall sense of peace and calm created by clear, proactive management has enormous positive health benefits.
                                Elizabeth Saunders, Real Life E®

                                 

                                15. Provide the Time

                                  I have an open workflow, which allows my employees to work out in the morning prior to work. The best motivation is to give your employees the time to work out.
                                  John Hall, Digital Talent Agents

                                  (Featured photo credit: Open Briefcase with Running Shoes via Shutterstock)

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                                  1 7 Signs You’re Burnt out (And How to Bounce Back) 2 7 Simple Rules to Live by to Get in Shape in Two Weeks 3 How to Find Purpose in Life and Make Yourself a Better Person 4 How to Be Happy in Life? 25 Ways to Make Your Life Happier 5 4 Ways to Deal With Big Life Changes in a Positive Way

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                                  Last Updated on September 18, 2020

                                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                                  Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                  Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                  1. Exercise Daily

                                  It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                  If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                  Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                  If you’re a morning person, check out these morning exercises that will start your day off right.

                                  2. Duration Doesn’t Substitute for Intensity

                                  Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                  One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                  This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                  3. Acknowledge Your Limits

                                  Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                  Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                  Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                  4. Eat Healthy, Not Just Food That Looks Healthy

                                  Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                  The basic nutritional advice includes:

                                  • Eat unprocessed foods
                                  • Eat more veggies
                                  • Use meat as a side dish, not a main course
                                  • Eat whole grains, not refined grains[3]

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                                  Eat whole grains when you want to learn how to get in shape.

                                    5. Watch Out for Travel

                                    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                    6. Start Slow

                                    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                    7. Be Careful When Choosing a Workout Partner

                                    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                    Final Thoughts

                                    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                    More Tips on Getting in Shape

                                    Featured photo credit: Alexander Redl via unsplash.com

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