Blog Posts

The Battle Against Computer Butt

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:

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.

Note from Nicole: If you're looking for good stuff to listen to on walks, Be sure to Click Here to Grab my Podcasts


 

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.


NicoleNicole 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).

4. Outsourcing.

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! 🙂

It's only $10 so I'm not even using my affiliate link because I think it's so underpriced and I want Scott and Angie to keep the cash.

http://www.fatlossquickie.com/Sizzlin-Circuits.php

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.

Warmly,
Nicole Dean

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. 🙂

I adore comments! Please share your thoughts.

  • Patti Stafford
    Reply

    Oh Nicole, It sounds awesome. I think I have the guy’s problem though—computer gut. Now my hips are wider than they were a few years back, but my problem area is the tummy.

    Can’t wait to see what you have cooked up for this. I’ve slacked for so long it’s not even funny. I will do my best to keep up with the challenge.

    Thanks for sharing,
    Patti

  • SkinnyJeansCEO
    Reply

    Recently I have lost 65lbs. Lost mosy of my butt! Yeah!
    My advice is short and sweet. Have fitness goals.
    Mine- run a Boston qualifier marathon + do an Ironman.
    Trust me fitness goals + commitment keep the Computer Butt Monster at bay! 🙂
    Pattie

  • Loretta
    Reply

    I have also been doing very badly at this. I was walking every day, then four days a week, then three, then two….. and then a big project came in and I was sitting on my butt more and then well, you know how that whole story goes.

    Like Connie mentioned, I woke up one day quite recently and found that there was nearly double of me. When did that happen and where was I when it happened?

    I’ll definitely be joining in on your computer butt challenge – I may even get started a little ahead of schedule 😉

    • Nicole
      Reply

      Oh do. I posted the link to the butt workout above. I decided to test out Monday’s workout early (a preview if you will) and OMG. lol. I made it through one of the three rotations and took a break. Going back to do the second one now. Wish me luck!

  • Devin
    Reply

    I’m definitely up for the challenge. Sometimes bad habits set in and it takes a while for us to notice who bad it is. My wake-up call was seeing myself in a video someone was shooting. I really asked myself, do I really look like that. Time to take action against the computer butt. I like the timer idea.

  • TheHappypreneur
    Reply

    Can’t wait to see what you are up to!

    Celene

  • Scott Tousignant
    Reply

    I love to see IM leaders like Nicole and Armin who take action and inspire others to become the best that they can be in all areas of life.

    Congrats Connie!!! The most difficult part is overcoming the fear and just getting the ball rolling. You’ve done that and are reaping the rewards. Thanks for being a great role model.

    Alice… Fun family activity accounts for more of my physical activity than time spent in the gym. That’s what I call living life to the fullest. Way to go!

    Mark… slacker… get your butt moving 😉

    Kristen… ROCK ON! The hula hoop is making a huge comeback. My 90 year old personal training client does 20-30 minutes every day. It’s a great activity for IM’ers because we sit for extended periods of time and hula-hooping will loosen up the hips and get the blood flowing.

    Denise… tracking is one of the biggest contributors to successful body transformations. Smart move there. PS find an alternate route when you walk away from the desk 😉

    Nik: You ROCK! Nuff said 😉

    • Nicole
      Reply

      Did my name just show up in the same sentence as Armin? I may swoooooon. 😉

      So excited to go into the holidays this year with a plan. Thank you, Ang & Scott.

  • Susanne Myers
    Reply

    I’m definitely in as well. There’s also a lot more of me since I’ve been working home. I had a lot of fun and lost quite a few pounds during the last computer but challenge and am looking forward to this one. Let’s get moving 🙂

  • Lisa Marie Mary
    Reply

    Oh boy, oh boy, do I ever need to join in with ya’ll again! I’m starting a new vegetarian blog, it might be the perfect place for me to do this.

  • The Mom
    Reply

    Oh no! Not again!!! Okay, I really love a challenge. Just like your last Computer Butt Challenge, I’m in!

    Hey Connie… when are you releasing your weight loss book “Eat Less Exercise More” ?? I see a best seller! 😉

    Okay ya’ll… I have been a computer slug. I haven’t worked out or done any exercise to speak of for about 2 months. I definitely need to set a timer. I eat well but I do tend to sit for way too many hours. But, for me, it’s more than a timer… it’s a goal.

    I agree with Pattie at SkinnyJeansCEO that a goal is a very powerful motivation for exercising. I have walked 3 marathons and always become focused when I knew I had to cross that finish line. I also did participate in Nicole’s Computer Butt Challenge and Squat Off Competition. And, yes, I did 350 squats! Not bad for an Old Lady, eh?!

    But, what made me do 350 squats in a day? The Challenge!

    • Nicole
      Reply

      You just had to rub it in again that you beat me in the Squat Challenge, didn’t you? lol!

      N

      PS. “The Mom” is actually my mom! 🙂

  • Susanne Myers
    Reply

    Wow, here I go off playing on the beach for a couple of hours and look at all these comments. Looks like we’re all excited and ready to get moving.

    I hope playing on the beach counts as exercise:)
    I wonder how many calories an hour building a HUGE sandcastle builds. I can tell you it’s a great upper body, arm and shoulder workout (ouch). Also took a nice 2 hour walk earlier today. Sadly this is by far the most exercise I’ve gotten in a while.

  • Sinea
    Reply

    I walk my yellow lab, Lexi,every day but that’s not much exercise. She has to stop and sniff EVERYTHING so, I dusted off my “walking off the pounds” Leslie Sansone videos and have started using them 5 days a week. They are just the right length to do some good and not take me away from everything else that is screaming for attention!

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