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health and wellness

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,



A Keynote Speaker Advises on Sleeping Your Way to the Top

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

Every keynote speaker who’s at the top of his or her game knows just how important a good night’s sleep is. Andy Core lists some of the top reasons why your poor sleep habits may be preventing you from climbing up the corporate ladder.

  1. Getting proper shut-eye for 7-9 hours a night leaves you feeling refreshed and energized the next day and better able to tackle work projects with utmost skill and attention.
  2. Sleeping well and long enough on a regular basis can help stave off health problems. The healthier you are, the less likely you are to take valuable time off work and not be there for important projects.
  3. Your brain plays through the day’s events when you’re asleep. Depriving it of this review time means that you’re less able to deal with your surroundings the next day and make less use of your intellect. A keynote speaker knows that the corner office doesn’t go to someone who can’t consistently think quickly on the spot.
  4. The less you sleep, the more likely you are to put on weight that can lead to obesity. Unless you’re Warren Buffett or Bill Gates, how you look – unfortunately – has a lot to do with where you work.

A professional keynote speaker like Andy Core knows that with only a couple of small changes, changing your sleeping habits can lead to better performance at the office and an increased chance of promotions.

To learn more on Andy’s programs,



Professional Speaker Says Cycling Helps Improve Productivity in the Workplace

Cycling to work is important to increase productivity in the workplace.

Cycling to work can be an important way to increase productivity in the workplace.

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

Do you want to increase productivity in the workplace instantly? Dust off your bicycle and get riding! Professional speaker Andy Core says that cycling to work instead of driving, is one of the best ways of accomplishing this.

  • Physical benefits: These are obvious. Cycling increases blood flow throughout the body, including that to the brain. Moreover, since brains are the core of our being, getting extra oxygen up there has an immediate impact on performance. Just make sure to work your way into cycling so you won’t cause yourself injuries.
  • Mental benefits: Once you park your bike at work, you’ll be on such a high from the ride that you’ll be ready to face the workday with extra energy and increase your productivity in the workplace.
  • Psychological benefits: These might take a little longer to accumulate, but the knowledge that you’re doing something not many others are doing will build on itself, adding a lot of confidence and self-esteem.

Along with building muscle tone, increasing stamina, reducing stress, and improving co-ordination, professional speakers like Andy Core can’t say enough good things about cycling to work instead of driving. Leave the car or bus pass at home, tune up your bicycle, and notice just how quickly a little bit of physical exercise dramatically improves productivity in the workplace.

To learn more on Andy’s programs,



Massage Health and Wellness into Workplaces Suggests a Professional Speaker

Professional speaker Andy Core states that getting regular massages can ease stress and improve overall health and wellness.

Professional speaker Andy Core states that getting regular massages can ease stress and improve overall health and wellness.

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

Professional speaker Andy Core says that if you’ve ever seen Charlie Chaplin’s movie Modern Times, you know just how much the workplace has changed since then. Gone are the days when people were expected to show up, clock in, and work like robots. Today, a good professional speaker like Andy Core knows that it’s vital to assimilate health and wellness as a way of life instead of merely being an after-hours option.

  • Stress can build up quickly in the workplace and every leadership speaker should aim to reduce stress as quickly as possible. Providing access to a registered massage therapist or giving employees vouchers to registered massage spas are an excellent way of physically and immediately lowering stress-related symptoms.
  • Massages are also an effective method of diminishing personal health care costs, as registered massage therapists are adept at spotting injuries and recommending treatment options.
  • Human touch is highly underrated as a way of eliminating anxiety, headaches and soft-tissue injuries.
  • While not intended to replace help from medical professionals, massages can act as a good supplement to other medical services.
  • Different types of massages have different effects. For example, a Swedish massage is used to relax and energize, while deep massages are used to help treat muscles damaged from injuries.

Many people love massages and making them part of the workplace is a fun and easy way to improve workplace health and wellness. Professional speaker Andy Core suggests that you make a few available each week and the lower stress levels will be notable.

For more information on Andy’s programs,



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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