10 effective tips to help you lose weight

/ bobmonek / Leave a comment

How I lost almost 40 pounds after the pandemic

It’s taken almost 13 months but I have cracked 200 at last.

The pandemic led to bad habits and a ballooning of my body. It has not been an easy road, something of a rollercoaster, but here are 10 tips that might help you on your journey:

1) Read a lot about how others lost weight and got into shape. I don’t mean the gurus of diet and fitness books, but average people. Medium is a terrific source to understand what works — and there are many different methods. Find the ones that fit your personality.

2) Track what you eat. My go-to is MyFitnessPal. It’s a habit you must create to understand how what you are eating impacts you. Eating bad food adds up quickly. Know your calorie limit and stay below it, but also pay attention to other important areas like carbs and sugars.

3) Avoid processed foods as much as possible. Lots of fruits, vegetables, and proteins (limit red meat to no more than once a week).

4) No soda. I have never been a big soda drinker. It’s really bad for you. Water and green tea are much better options. I still drink coffee too with skim milk but no sugar and only in the morning. I also opt for tomato and orange juice as an alternative.

5) Avoid alcohol. I have not been a drinker since I was 25 outside of an occasional glass of wine at a social function.

6) Walk daily at a pace that gets your heart rate up. I walk 2–5 miles per day. Thanks to my family, I have a treadmill under my desk that I use daily (even during Zoom meetings).

7) Resistance train at least every other day. You don’t need dumbbells. Invest $20 in resistance bands or at very least do push-ups and planks.

8. Be consistent and persistent. It’s easy to put it on, especially as we age. Hard work is required and you will have days when you say why am I bothering?! My trend line has gone down, up and down. Don’t give up.

9) Invest in a scale where you can track your weight and other body measurements. Weigh yourself daily and don’t be discouraged if the results take time, because they will. A pound or 2 a week is a positive trend.

10) Invest in an Apple Watch or Fitbit to track your overall health. I also have a low-cost blood pressure monitor, which is also helpful.

Please add your own tips in the comments below!

Wake Up and Fight

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I see so many people posting about how awful 2020 has been, good riddance, and all of that. Yes, a lot of bad has happened, but there’s always a bright side to life.

I don’t know about you, but I’ve spent more time with my family this year than I have in the last ten. I feel fortunate to know my kids a little bit better especially as we approach a time in their lives when they will be moving to the next stage. It’s also a good sign that my wife hasn’t killed me yet being home for almost a year.

Together, we made a difference in the lives of many dogs and families by fostering. I’ve lost count how many dogs have passed through these doors this year, but I know all of them have found loving forever homes. We also welcomed an abandoned, half-dead puppy named Bailey into our lives in the middle of the pandemic. She’s a healthy and happy dog now, and the best ballplayer on four legs that we’ve ever had.

Believe it or not, I’ve made more friends this year. I’ve met more people this year than I otherwise might have never met thanks to Zoom. And I probably communicate more and better than ever with my co-workers. How is possible to be so separated by distance yet feel so close? It’s a question I ponder.

Come to think about it, I never would have been hosting trivia nights had this pandemic not happened. That’s been a lot of fun for me and I hope for everyone who has played.

And when you really think about it, technology saved thousands of jobs. How many of us are able to work remotely? Imagine the impact if this pandemic happened in 2010.

I’m thankful every day that I am able to work and grateful for the senior leadership at WABC-TV and the Walt Disney Company trying to guide us through this nightmare. It’s not easy, I know. They’ve had to make some really hard choices and sacrifices.

2020 has been good for learning. I’m reading more than ever. I’ve also spent hours on YouTube learning new Powerpoint and Excel skills. I know a few people who have gotten certificates or started pursuing higher degrees of learning thanks to the remote availability of education. That’s so incredible!

None of this is written to minimize the horror and anxiety of 2020. It’s been awful. I haven’t seen my dad in a year. I’ve seen my mom only a couple times. I know friends who’ve lost 4 and 5 loved ones to COVID, others who are out of work, and a few who stopped talking to relatives and friends over politics. Admittedly, I’ve unfriended a few people out of pure frustration. I probably should not have done that, but all of us make mistakes.

2021 like all years begins with hope. A fresh start. None of us, though, should be fooled into thinking tomorrow will be better than today because the year changed. I was reminded this morning of Woody Guthrie’s resolutions. The last one – “wake up and fight” – seems as meaningful as it was when he wrote those words on New Year’s Day 1943.

When tomorrow comes, wake up and fight. Fight to make the world a better place. It’s up to us to make tomorrow better than today.

Happy New Year, friends.

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Celebrating Walt Disney

/ bobmonek

Walt Disney was born on this day in 1901. I am thinking of him today as the company that he built and where I am employed faces new challenges in the midst of the biggest disruption of our lifetimes. It’s been an extraordinarily challenging year for Disney and a very difficult week for many of my fellow cast members. I am thinking of them too. They have been part of something special, contributing to building and evolving one of the world’s most amazing companies.

Like many of my generation, Walt Disney has always been a part of my life. My earliest memories are watching The Wonderful World of Disney on a black and white TV. My fondest memories are my first visit to Disney World with my grandparents and my mom, and later being able to share that experience with my family.

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Walt’s vision and inspiration and the seeds that he planted all those years ago still touch millions of lives every day. His passion for innovation, curiosity, and courage is more important now than ever before.

He once said, “All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.”

We will get through this pandemic however difficult it may be. We may look different on the other side, but one thing is certain – Disney will still be bringing people together, celebrating community, entertaining audiences young and old, and creating memories that last a lifetime. That is Walt’s legacy, one that transcends generations, and the reason that we still celebrate his birthday today.

I am not a racist is not enough

/ bobmonek

My thoughts after an exhausting, emotionally charged week. I am only writing to express what is on my mind – not for affirmation or debate. Just thoughts about a week in a year that I shall never forget.

George Floyd should be alive.

He is not alone.

It is not enough to say you understand because, if you are white, you cannot know.

That is the price we pay living in a largely segregated society for 400 years.

Building walls creates ignorance.

To stand against racism is not enough.

It is not enough to care.

It is not enough to support.

It is not enough to say I am not a racist.

We must fight it.

You can watch a racist and ignore their actions, or you can stand up and stop them.

You can say it doesn’t affect me, but injustice ignored is justice denied.

You can accept things as they are, or you can fight to make them as they should be.

You can close your eyes and hope for the best, or you can open wide those eyes and make an impact

You can leave this world as it was when you arrived, or you can make this world a better place for the next generation.

Is going viral my goal?

/ bobmonek

One of the most famous viral videos of all-time is “Charlie bit my finger” with 870M views, and that video and other early videos helped create an atmosphere of “I want to go viral”

So what does that mean anyway – going viral?   Is it 100,000 views, 5 million of 870 million?    There’s no hard and fast definition.

A video can get a million views because a brand paid to have it places on various sites, so if the video is seeded with paid support and emails and other means is it truly viral?

There is a certain mindset that failing to go viral means your social media campaign is a failure, and I don’t buy into that nonsense.

“Going viral” misses the point of brand messaging which is reaching the right audience and building a relationship with them by producing content that is useful and actionable for them.    I can buy and spend and clickbait my way to a million views, but how many watch beyond 10 seconds and how many took action in a positive way towards my brand?

Every video you create is not a one-time shot at going viral, but an investment in a long-term relationship with your customers.

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