It’s another Expert Briefs, where I ask really smart business owners to answer your burning questions.
If you've missed past Expert Briefs, you can click on the undies to see them all –>
Here are a few of my favorite Expert Briefs:
- Do Successful Marketers actually use PLR?
- Are Internet Marketers Evil?
- What is a Typical Day in an Online Business?
This week's topic is “Computer Butt” which I've talked about quite a bit on the blog in the past.
Definition: If you don't know what “Computer Butt” is – it's a phrase I coined describing the widening of one's keister (ie. buns, bottom, hinder, or Badonkadonk if you're a Trace Adkins fan) from sitting in front of a computer too long.
So, on that note, this week I asked our panel of experts …
“How do you fight computer butt?
Do you have a schedule that you can share with us?”
I think you'll find the answers this week interesting and hopefully motivating.
Connie Ragen Green of ConnieGreen.com says:
This summer I realized that I had become twice the person I used to be, and that was not a good thing. On top of that, my mentor, Armand Morin, challenged our mastermind group to a weight loss contest. Being super competitive, I decided that this was the time to take action.
I always joke about writing the perfect book on how to lose weight. It would have only 5 words – “Eat less and exercise more“. Even though this is exactly how it works, if this is an issue for you I'm sure you'll agree that it just isn't that simple, especially if you sit at your computer for hours at a time.
My main dilemma was that I do my best writing in the morning, and that's when I wanted to start walking and riding my exercise bike. My fear was that I would spend an hour exercising and then not be able to get back to my writing. I decided to experiment on Labor Day weekend, when I would have the time to spare.
It took me a few days to adjust, but now I am able to walk for 30 minutes around 7:30 in the morning, ride my exercise bike for about 20 minutes around 8, and be ready to write by 9. My writing has not suffered, and I have more energy than ever. I'm proud to announce that I have lost 20 pounds, and I plan to continue this until I am back to a healthy weight.
One additional benefit has been for my Yorkshire terrier, Sarah. She had not been able to go up the stairs since giving birth two years ago, and I had become accustomed to carrying her. After just a few weeks of walking with me each morning, she is now able to run up the stairs with my other dogs. She's gone from 5 1/2 pounds down to 4 pounds, and she is like a puppy again.
Alice Seba of Contentrix says:
Not that I have the figure of a supermodel, but the best way I've found to avoid Computer Butt is to NOT sit at the computer all day. A break is good for the body and the mind. With few exceptions, I generally only work up to a couple of hours at one time. I just can't do marathon work sessions anymore.
For activity, I try to participate in some type of physical activity at least once per day. Whether it's a brisk walk, a bike ride or a gym workout – the goal is to do SOMETHING. I must admit though, while I used to be very regimented about going to the gym, it has lost its charm for me. Instead, I prefer to make activity part of my day, part of my family time and outdoors if possible.
This summer, everyone in the family got a new bike (mine complete with a seat for our toddler) and we actually use our bikes not only for fun rides, but travel in our local area. It's been great for the figure, has saved a bunch of money on gas and hopefully has made our great Earth a little happier.
Mark Mason of MasonWorld.com says:
For guys it's not computer butt. It's computer gut. Before I started working on internet marketing at night, I used to exercise at night. For a long time, I dropped that habit. Over three years, I put on more than 20 pounds.
To combat that, I have added exercise back into my routine during the day, and I try to take runs with my iPod at night when I can muster up the motivation. To feel better about the lost “work time” I load my iPod with internet marketing podcasts, which keeps me current on lots of business issues.
Kristen Eckstein of the Ultimate Book Coach says:
I used to go to the gym four mornings every week for strength training and pilates – before it closed. Now I have my Google calendar set to give me a break each day – an hour to two hours depending on which day of the week. Instead of “lunch,” I take my break at the time my calendar dings at me to do so.
For at least 30 minutes of the break, I pop in an episode of I Love Lucy, Monk, The Muppet Show, or something else that's sitcom length. Then I break out the hula hoop and hula for the entire duration of the show. (The show preoccupies my mind so I don't get as tired or bored.) Once the show is over, if I have break time left I relax, have a snack (usually popcorn or grapes), and get my butt back into my office chair for more work.
Rumor has it my business is getting me a Wii Fit for Christmas in 2010. That's another way to work the gluteus maximus without realizing you're working it. I think the secret is to make exercise fun, so it doesn't feel like work.
Denise Wakeman of Blog Squad Tips says:
Sadly, I think I'm losing the battle with computer butt!
However, I do actively work to stay fit. On Mondays I do an hour of Pilates. Then, 3-4 times per week I work out at the gym: treadmill, elliptical and weight circuit. I also go for long runs on Sundays, 5-10 miles, with my running buddies.
I also make a point to stand up and walk away from my desk every couple of hours. Unfortunately, I usually end up in the kitchen for a snack, but I'm working on that too and have started actively counting my calories with calorie-count.com which helps me track every food and activity. As long as I burn more than I eat, I should be OK in the long run.
Scott Tousignant of Fat Loss Quickie says:
Simple… I make health and fitness the number one priority by scheduling my workday around my fitness breaks. It’s easy for me to do this because everyday I experience increased focus and productivity immediately after I exercise. Fitness totally improves my business and I’d be crazy to neglect it.
I like to start my day with a brisk walk. I use this time to clear my head and prepare for the day ahead of me. I reflect on the goals that I WILL be achieving throughout the day and I open my mind allowing ideas to flow freely. This is also a great time to become more in-tune with myself and the reasons why I MUST continue to progress with my business, while ensuring that my actions are in-line with my core values.
Often times I will kill two birds with one stone and listen to a coaching call or teleseminar download while I go for a walk. When I do this, the walk is no so much about ‘losing weight’ as it is about educating myself.
Every hour I take a 5 minute ‘health break’ and move my body. I’ll walk around for a minute and then perform a few stretches to loosen myself up and get the blood flowing to my lower limbs. By the way, if you sit at your desk all day, you are restricting blood flow to your lower leg. This often results in knee pain and other health issues.
Four days out of the week around 10 am I hit the gym. I now prefer to get out of the house and change the scenery. My wife and fellow work-at-home mom, Angie, however, still enjoys to do her quickie fitness break at home.
If I feel extra ambitious or need to clear my head around 2 pm I’ll go out on my bike and get the blood flowing to my brain and body. Mind you, this doesn’t happen everyday.
I’m just as busy as everyone else, I just choose to schedule health and fitness as my top priority. As crazy as it sounds, the more active I am, the more I get done in my business and the better I feel about myself and my actions. It’s about balance and that is a major driving force in my life. My daily goal is to experience balance in my life between family, work, and health.
When it comes to nutrition I make healthy foods convenient and unhealthy foods inconvenient. I have a fruit bowl, bottle of water, and a bowl of almonds and walnuts at my desk. There is no junk food in the house… and if there is, Angie has hidden it from me 😉 If I want junk food I have to leave the house, which is an inconvenience for me.
Water is a big key to my success. When I am dehydrated I have a difficult time focusing and my mind becomes very inefficient. I have also become aware that when I am dehydrated I tend to rummage through the cupboards looking to eat anything in sight.
Last but not least, I hold myself accountable to being active everyday. I do this in my support community, on my blog, and with accountability partners. I set short and long-term goals and ask my accountability partners to kick my butt if I don’t achieve them.
Nicole Dean of .. here! .. says:
Well, unlike last week where I asked the question because I had the answers, this week I asked because I needed advice. ((Sigh))
First of all, let me give kudos to my buds.
You're all awesome! Whether you realize it or not, you've inspired me.
Let me share a few things that have helped me over the years..
1. My best friend, the timer.
I use a timer for everything in my house. It is my lifesaver. So, for instance, I'll set the timer for 45 minutes of work, then I take 15 minutes to walk around, do laundry, exercise, head outside for a bit, whatever. It doesn't seem like much, but it really works on helping you stay focused — and off Facebook! 🙂
When I really need to lose weight fast, I try to break up my day so that I do focused work for 30-50 minutes, then do physical activity (like one of Scott's 10 minute workouts or squats or something) for 10-20 minutes then repeat. If I can do that 4-6 times in my day, that helps to keep my metabolism up all day long.
2. Wearing running shoes.
I find that it's silly, but if I wear my running shoes, I move more during the day than if I'm barefoot. Plus, I can't climb on the couch or in bed for a nap as easily. 😉
3. Don't work weekends.
I try not to work much on the computer (if at all) on the weekends, unless I'm launching a big project (or if something major happened during the week- fun or otherwise).
I know, it's not directly related to exercise, but it keeps my butt out of the chair, which helps.
5. Freezer Cooking.
Again, I know it's not directly related, but if I have meals in my freezer that are healthy, I'm much much much less likely to order pizza at night or go out to eat.
6. Exercise 7 Days/Week.
I used to plan exercise days and plan my “recovery” days back when I was a gym rat. Now, I aim to work out every day so that when life gets in the way and I miss one, it's no big deal.
7. Public Accountability.
It helps to have other people pestering me about how I'm doing. Accountability works.
How am I doing with this?
Honestly, I'm not doing so good right now. I've done MUCH better in the past than I am right now.
You are Invited to Get your Sexy Butt Back!
WHICH is why we'll be doing another Computer Butt challenge, hopefully starting next week. Stay tuned. Scott and his wife, Angie, are going to help us to beat computer butt for good!
(No, there will be no butt “before and after” pictures….)
Here's the program I'll be doing – which was designed by Angie Tousignant (Scott's awesome wife) to kick your computer butt in the … well, itself! 🙂
Make sure you're on my blog notification list to the right so you don't miss the announcement when we go from Computer Butt to Sexy Butt! I hope you'll join me. (Please don't make me do it alone!!!) 😉
I appreciate my friends who contributed their thoughts above and I appreciate you for sharing my day.
Please share your tips for beating computer butt in the comments below.
PS. Our list of Experts is growing. If you think of a successful business owner who is making the web and the world a better place (and making really good money in the process) and you'd love to see them answer these questions, please contact me and let us know.
Or if you're a successful business owner (preferably earning at least six figures) who meets those criteria and you'd like to contribute – tell me a bit about yourself and we'll get you added to the list. 🙂