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How to: Fight Food Cravings without Going Crazy

How Much Exercise is Your Food Worth?

How Much Exercise is Your Food Worth?

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Junk food: It’s full of sugar, calories, and very little nutrition.  It’s also delicious.

Now envision the average workday. It’s morning time, and you walk into the break room to see… doughnuts. Yes, you were good this morning and ate breakfast already, but that chocolate doughnut looks amazing. So you take one, thinking, “I’ll work it off later.”  Two hours later, your coworkers are eating mexican and invite you to come along, so you go eat chips and salsa and lots of cheesy goodness. Stomach full, you lug your body back to work where someone just made cookies. Yum. They smell so good, so you just take one. Eventually you go home and have dinner, and if you’re smart, you’ll have a salad and take your dog for a walk.

You weren’t planning on having any of those extra calories, but junk food temptation is a beast. However, if you don’t change these indulgent habits quickly, you’re going to have to buy a new wardrobe to fit into.

As a wellness speaker, I have a lot of people ask me the best way to handle this situation. Here’s my advice.

Remember the 90/10 rule.

If 90% of your diet is healthy and the other 10% is junk, and you stick to this 90% of the time, you’re doing alright. Just make sure you don’t OD on junk food so that your work performance is still good.

Keep in mind the calories. 

Start connecting cravings to how much exercise you’d have to do to get rid of that doughnut. Check out this helpful infographic on the right. Do you have time to swim for 130 minutes and do crunches for 88 minutes? Didn’t think so.

Reduce cravings. 

If you’re having intense cravings for a candy bar or bag of chips, giving into it with a small portion can take the edge off and divert your attention to more important matters. Nobody’s perfect and can stick to one habit all the time, so having just a little junk food here and there is a realistic way to live.

Take every moment at a time and remember that cravings typically only last for three minutes. So, like all temptations, if you notice they’re cropping up, set yourself apart for them. Go drink some water or unsweet tea. Pop in a piece of gum to take you mind off it. Soon those cookies and doughnuts might not seem so important. 

Reward Yourself.

You should be looking at feeling good being the reward for eating well, but saving a bag of gummy bears for the end of the week can also be used as a reward for keeping up a good job throughout the week.

If you practice moderation, a little bit of junk food on special occasions can be more beneficial to your overall health and wellness than trying to withstand completely.

To learn more on Andy’s programs,



Get Out, Have Fun, Be Happy… But be Prepared!

fitness motivational speaker

All last week I was running from fast approaching deadlines. After frantically typing on my computer hours on end, I finally reached a stopping point. I got up from my desk and headed into the other room for something. But only steps from my office- I stopped. What had I gotten up for? After a few moments of standing like a deer in headlights, I gave up and returned to my desk. However, I could not concentrate. The fact that in less than ten seconds my mind wandered off so far that it could not find its way back was bothering me. Before I could say “how could this happen,” I looked down at my desk. Spread out In front of me were three completely different projects, at my right was two full page “to do” lists and in the distance a radio was playing, dogs were barking and there was a maddening banging next door as my neighbors were getting their house re-roofed. My mind was cluttered with all that I was doing, as well as pressured with all that I needed to be doing. It was no wonder the smallest additional distraction could cause a mini mental meltdown. I needed a break.

My favorite break is to spend a little time hiking, biking or running on a trail with mother nature. As a professional speaker on work/life balance, stress and wellness, I live what I present.  Even when traveling and Keynoting for corporation and association meetings and conventions, I will search out local trails.

On the trail, when the conditions are right, I feel like I am moving through the woods like a predator on the hunt. When the conditions are right, Mother Nature’s sights, sounds and smells can force me to hum the soundtrack to “What A Wonderful Life.” When the conditions are right, even dodging my way through the strollers and skaters at the local park can be the best part of a good day. However, if the conditions are not right, time on the trail can quickly go from energizing and fun to frustrating and painful.

Last year, preparing for my usual Wednesday trail run, a cool breeze persuaded me to wear my favorite cotton pullover. Now cozy warm, I started down the trail on this beautiful, brisk fall afternoon and I felt totally energized. What I did not know was that this was as fun as this run would get. Only five minutes into the run I started warming up and realized I had made a typical early fall mistake. I overdressed. I pulled off the pullover and tied it to around my waist. But as soon as I started cooling off it started to sprinkle. This sprinkle quickly turned into the perfect storm. In moments, endless sheets of rain left me soaked and very cold. In an attempt to stay warm I put my pullover back on. The upside of this was I felt a little warmer, but the downside was the rain quickly enlarged this cotton garment to the size of a small circus tent. My shoes, now also soaked, started feeling a little “floppy.” This floppiness allowed my feet to move around in my shoes, which was producing a loud squeak with each step. This squeaking soon was joined by a burning sensation as blisters started to form on my heels and toes. As I limped back to the car, flopping, squeaking and trying not to step on my now six-foot sleeves, I felt like a demented trail running Bozo the Clown.

Being prepared for outdoor activity is only smart. Below are two simple, achievable actions that will help you be better prepared so you can get the most from your time with Mother Nature.

Step 1: Check the weather
I don’t know about your part of the world, but in Arkansas the weather can change quickly, especially in the spring and fall. With advances in technology and the Internet you can get up to the minute forecasts. I point my browser to my favorite weather site: http://www.wunderground.com.

Step 2: Wear “Wicking” Base Layer Clothing
The type of clothing you need can vary depending on the weather. However, wearing good base layer clothing is one thing that will help you no matter what the conditions. Base layer clothing is whatever you wear that is in direct contact with your skin; including shirts, underwear, shorts, socks, etc. Technology has helped us here as well. New man-made fabrics, such as Cool-Max and other performance fabrics, are fantastic for outdoor activities because they are very light, comfortable and retain their shape when wet. But the most important function of these fabrics is that they move (wick) sweat away from your body to the surface of the material where it can evaporate. Wicking moisture away from your skin will help your body better regulate its temperature in either hot or cold climates, reduce your chance of blisters and chaffing and increase your enjoyment immensely.

The next time your mind becomes cluttered with the responsibilities of daily life, be prepared, GET OUT! and let Mother Nature take the pain away.


Change Your Habits. Change Your Life.

Habit ChecklistAndy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Forming a good habit often seems like an impossible task. Lack of time, energy, resources or encouragement may often cause you to lack the needed energy to get started.

Here are five tips to create a new habit.

1. Start Small

Too many people fail to create long-lasting change because they try to do everything at once. You can’t run a marathon in a day, and you most likely won’t want to run an hour a day starting off. Start small. Set a reasonable goal of 20 minutes three times a week.

2. Plan

It’s always easy to find reasons not to go through with your intentions when it’s go time. Plan ahead so that you don’t have an excuse. Bring your workout closes with you and go directly after work. Buy healthy food with the intention of packing a lunch the night before. Don’t go out drinking if you’re trying to quit smoking.

3. Support

Making a change all on your own is hard. To ease the challenge, try instead to have a person with whom you can share your progress. Be honest and have them check on your progress. Also, try to surround yourself with positive people. If your support system is negative, there is a good chance you will be too.

4. Stay focused.

It’s easy to get distracted or discouraged when you don’t see signifcant results right away. So keep something near you to remind you of the benefits that fulfilling your goal will be. Make some inspiration art or simply change your phones wall paper as a reminder.

5. Forgive

When you mess up, and you most likely will, don’t despair. It’s normal to be human, and it’s human to keep trying. When you mess up, forgive, forget and forge on. Eventually, you’ll get somewhere.

To learn more on Andy’s programs


Convention Speakers: How to Plan Corporate Wellness Correctly

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Are you planning to implement a corporate wellness program in your company? Great! Unfortunately there is a good chance that this program will go nowhere if you don’t follow the tips below:

  • Make sure your employees have access to a gym. This means either ensuring there’s a gym on the premises or giving your employees gym memberships. If the facility is free, chances are much higher that your employees will take advantage of it.
  • Communicate your plan and intent clearly to your team leaders and employees. If nobody has a good idea of what you’re after, chances are they won’t be following through.
  • Lead by example. It’s easy to get kids to do as you say instead of do as you do, but adults won’t fall for that trick. If they don’t see you being serious about corporate wellness, they probably won’t either.
  • Be open to suggestions. You may have thought up the idea, but you’re also not the only one who’ll be using it. If the vast majority of your employees don’t like it, convention speakers say it’ll be almost impossible to get them on board.
  • Free up their schedule. Give them enough time to exercise. If you value your time off and allow your employees to do the same, it will be easier to find the time to improve their fitness. This, in turn, will improve your productivity.

By following these simple tips, convention speakers like Andy Core say you’ll be well on your way to implementing a successful and efficient form of workplace wellness in no time.

For more information on Andy’s programs,




The Missing Ingredient of Leadership Speakers’ Corporate Wellness Programs

Leadership speakers know that providing a cost-free daycare is essential for corporate wellness.

Leadership speakers know that providing a cost-free daycare is essential for corporate wellness.


Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

So, you’ve thought up a plan for corporate wellness, your team leaders and supervisors are on board, and the gym is ready to go – but where are all the participants? Leadership speaker Andy Core tells you the surprising ingredient you hadn’t thought of regarding why people aren’t taking part as much as they should.

Men and women are increasingly splitting child-rearing duties, but they are both also taking on more office duties, too. That tends to mean that one parent isn’t home with their kids all day like they used to be, and so they have an increased reliance on day care services. However, with day care either being expensive or having long waiting lists, parents feel stuck and choose to opt out of corporate wellness programs so they can get home to their children.

Leadership speakers advise that you can avoid this by having a low or cost-free day care. It seems counter-intuitive to offer this service for free, but think about it for just a second. If parents know that their kids are in the same building as where they work and they don’t have to worry about rising costs, they’re going to be more relaxed right off the bat. In addition, if they’re more relaxed, they’re likelier to pay attention to themselves in terms of healthy eating and fitness. Offering this amenity is an easy way of ensuring your corporate wellness program will be well filled for years to come.

To learn more on Andy’s programs,


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Change Your Day, Not Your Life
A realistic guide to sustained motivation, more productivity, and the art of working well
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About Andy Core
Author and speaker on work-life balance, productivity and wellbeing
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