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healthy lifestyle

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,



The Importance of Work-Life Balance for Increased Workplace Productivity

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

Work-Life balance is one of the most discussed subjects of 2014. Some say it is impossible, and some say it’s vital to the success of a business. Regardless, the first step to achieving it, is to understand what it is and how it helps.

What Is It Work-life balance is basically the positive relationship between work and other equally important activities in life which include family leisure, etc. The relationship can’t be clearly defined and varies from person to person according to their life demands. It’s important to notice the word, “relationship,” meaning that this is not a contest or a scale we must balance.

It’s an interaction of ideas that satisfie the needs in your individual life. Work and Life are not separate spheres. They are integrated moments in life that happen throughout the day.  Also, the concept of work-life balance is not just associated with women or busy executives. It’s a process applicable to everyone to increase the level of employee workplace productivity and motivation.

Benefits to Employees and Employers When you increase a person’s satisfaction level, they will benefit mentally and physically, which will, in turn, cause the culture of your business of to improve. Some examples include:

  • The individual is better responsive and can easily work in their paid work as well applying themselves fully to other aspects of their life like family commitments.
  • The self-esteem increases as well a health and other related aspects of one’s character like loyalty
  • The employee gets full control of their working life and can adapt better to any changes
  • The balance makes everyone at home happy and everyone at work happy
  • Employee-Employer relations will most likely improve
  • Turnover rates decrease while productivity increases
  • Employees are more likely to take a job that offers less money if there work-life balance is increased
  • Less sick days

Work-life balance can increase the productivity in the workplace and improve the work environment in general. To bring this change to your business, contact Andy Core for more information. To learn more on Andy’s programs 


Lack of Sleep and Why It’s Dangerous

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

The number one think taxing your productivity is a lack of sleep. Yes, there are only so many hours in the day, and there is so much stuff you have to do… exercise, eat, bathe, manage a household and work. Plus, we’d ideally like to fit in some free time to rejuvenate.

But trust me- your mind and body will eventually shut down on you if you don’t make sure that you get enough rest. Going to bed right and at a decent hour should be your priority.

It can be difficult to get to bed and get your required amount of sleep because of work, family, and social obligations. If don’t get enough sleep as much as you should, your mind and body will not operate at full capacity and your productivity in the workplace will be less.

Sleep is a valuable tool that will enable you reset your body and brain. Sleep gives you a chance to get rest so that you may start all over the next day. You can never quite get caught up when you don’t get enough sleep.

It’s recommended that you allow yourself at least six to eight hours of time for sleep. Of course everyone experience short nights here and there, but whenever possible, try to look for quality time to sleep.

You will make your thinking more clear, your afternoons will not seem as long, and because you are well rested, you will show in your work and how you deal with your relationships. Your productivity in the workplace will also be superb!

It’s also important that when you sleep, you sleep well. Here is some advice.

To learn more on Andy’s programs


I Get By With a Little Help

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

Figuring out how to balance your work and home life is one thing, maintaining it is quite another. Professional speaker Andy Core talks about why having a buddy system in place makes you more likely to achieve work life balance.

These are the people who care about you and love you, but also know you enough to support and instruct with honesty. In other words, these are the people who will motivate you to be better.

  1. Friends Keep you Focused. Friends will give you that extra boost you need when you’re close to blurring the lines. Being accountable to others increases the chances that you’ll stay on track with your plans for your own work-life balance.
  2. Friends are Everywhere: That business adage of never putting all your eggs into one basket applies to buddies as well. A professional speaker knows that having workout buddies is just as important as having buddies at work. Friends can be segmented by environment. All your buddies don’t have to be your best friends. Live life by making friends everywhere you go and you’ll always enjoy where you are.
  3. Friends Keep you Fun. People with active social and work lives tend to feel more enriched about life in general. In turn, feeling good about life means you’ll probably be more productive at both work and home.

Therefore, it’s so important to prioritize your relationships to make you a better person. In my life, there are five people I talk to every week. I intentionally seek their company out because I know that they are part of my support system. Sometimes this takes work, but it’s always worth it.

For more information on Andy’s programs,



Eight Tips from a Keynote Speaker to Maintain Health and Wellness


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

Ever look at a keynote speaker and wonder how they manage to stay so healthy? Expert speaker Andy Core shares eight tips that will help anyone to better reach their goals. And it’s not as hard as you might think. In other words, you don’t have to do extreme workouts every day or only eat lettuce. No, the habits Andy follows are just small changes that will tweak your day and make you your best self.

  1. Cook your own food and bring your lunch from home. Not only do you save a ton of money making your own meals, but also you get total control over the food you eat.
  2. Make time for exercise. Aim to get at least 30 minutes a day. It doesn’t have to be hard. It just has to be something. Take a walk. It will improve your mindset and your health. Need some motivation? Get a dog. Their energy will make you take them for a walk, or risk going insane.
  3. Sleep properly. Not only should you get the prescribed 7-9 hours of sleep a night, but do it at the same time each night and don’t hit the snooze button in the morning. Do this and your body will eventually feel like it has an internal alarm clock. You’ll love the way your mornings feel when this happens.
  4. Moderate your alcohol intake. You don’t have to give up alcohol altogether, but stay on the easy side of consumption. Too much, and it can interfere with your health and work performance. Plus, we all hate hangovers.
  5. Quit smoking. Lighting up is one of the worst things you can do to your body, as it costs you dearly in both your long- and short-term health. Stub out and watch how better you feel.
  6. Go outside. Soak in that vitamin D and feel great about your day. Spending time outdoors, even if it’s just a simple walk, will jumpstart positive brain activity and boost your happiness hormones. Simple scientific advice for a happy life.
  7. Do something every day that scares you. Okay, maybe not literally, but if you’re living a dull life that is stuck in a routine and refuses to take risks, you’re bored. And when you’re bored, you’re unmotivated and lacking energy. So do something different. Especially if it gets your adrenaline going.
  8. Enjoy Yourself. Yep. Take time every day to do something relaxing and enjoyable. The benefit your life will experience with this approach to life will significantly change your day. If everything is serious, you can hardly be happy. So find some way to bring in a bright spot to your day. Everyday.

Follow these eight small changes to improve your health and wellness and experience big results. Start slowly, build on the momentum of small successes, and be on your way to feeling good. Just remember that each habit you want to change must be consistently met with action. Big changes require small actions everyday.

For more information 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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