Chamber Insider Blog

Shift Your Focus: Fuel It Up, Don’t Work it Off!

The 2016 Healthy Business Challenge will begin on January 14th — Learn more at the upcoming January Breakfast & Healthy Business Kick-Off!

Posted by Sheetal Shah, 9Round Kickboxing Ashburn


Shift Focus: Fuel It Up…Don’t Work it Off!

“I’ve got to work off all the fudge and cookies I ate yesterday!”

“I ate so much over the weekend… I’ve got to work it off today!”

“I ate way too much over the holidays; I’m just going to try to work it all off now!”

Sound familiar?  These three statements are just a few of many that we’ve heard friends and family members – maybe even ourselves! – say over the last couple of days.  The popular “Work it off” philosophy is used year-round, but is especially common following the holiday season.   Many have the mindset that if they eat or drink too much, they will simply “Work it off” the following day during an intense workout.  

While it’s a quite popular philosophy and used by many, it actually never really works; it never has and it never will.  Why?  Because the focus is completely off.   The individual is trying to “Right a wrong.”  So, while the “Work it off” mindset may seem to be a positive one, in actuality, it’s a very negative focus. And, a negative focus only brings about more negativity.

What does the “Work it off” mindset typically consist of?   Well, it’s usually a couple of things – eat less and work out a lot more and/or harder.  Here is the disaster in the making: combining these two is like oil and water!   Anyone that has ever adopted this mindset knows exactly what I’m talking about.  

After you eat and/or drink too much, the next day begins with eating very little or nothing at all.  Why? It’s because you are trying to right a wrong.  You are trying to make up for the overload the day before. Not only is the body now inadequately fueled, you are now going to try to kick your workout into high gear and possibly double up on volume and intensity…  You are bound and determined to “Work it off!” The cliff notes version of what happens next is simply this: This will lead to another overeating/binge eating session later that day and the vicious cycle starts again.

The fix is quite simple; just shift your focus.  Shift gears from the “Work it off” to “Fuel it up!”  The focus now turns from a negative into a positive.  We are now focusing on fueling the body properly, not trying to “Work it off.”  Instead of beating yourself up for over indulging, follow these two simple steps:

Get Amnesia. Seriously, get amnesia!  Completely forget about the nutrition train wreck you engaged in yesterday.  It’s in the past.  You cannot undo it, and therefore, we give no effort and energy towards things in the past.  We are not going to stare in the rearview mirror; rather, we focus straight ahead on what is in front of us.  Stop beating yourself up; you cannot undo what was done nutritionally.  You have zero control over yesterday, but you have 110% control of right now, today!  Therefore, we do not give any attention or focus to the things we cannot control.  We give ALL of our focus to the things we can control.

Fuel it Up!  When you wake up tomorrow, your focus is simple:  Fuel the body properly.  The key is to eating is to eat right – fuel the body properly as opposed to not eating.  Fuel your body with whole, nutritious foods.  Vegetables, fruits, whole grains, lean proteins.  Remember, this is what you have 110% control of, so let’s put all of our attention here.

Wow, what a different mindset, right?  No longer is the focus negative, trying to right a wrong!  Rather, the focus now becomes very positive and you are simply focusing on fueling your body properly – no matter how off your nutrition was yesterday, last week, or even over the holiday season. 

You are now focused on you, your goals and starting the day right by fueling your body properly.  And then, your day continues, nutritionally, as it normally would.  You start by fueling your body right away upon awakening and then every 2.5-3.5 hours thereafter.  You move forward with your typical workout schedule.  No longer are you trying to “Work it off,” you are now simply fueling the body, getting your body back on track, and moving forward.   Are you ready to shift your focus?

-Posted by Sheetal Shah, 9Round Kickboxing Ashburn


About 9Round Kickboxing

9Round Kickboxing Gym is the first in Ashburn and the third in Northern Virginia.  We offer an ultimate 30-minute, total body, kickboxing circuit and are dedicated to providing a unique, fun and proven workout that guarantees results!  You can burn up to 500 calories in just 30 minutes!  We set no class times and promise no waits – so it’s perfect for the busy executive or on-the-go parent.   Try your first workout free – call 703.832.8044 or email!

Want to Learn More?

– Join Our Committee!  The Chamber’s Health & Wellness Committee is a dedicated group of local professionals with a passion for wellness!  We spearhead the Annual Healthy Business Challenge and equip chamber members with important health-related information and valuable wellness resources.  Our goal is to engage employers, convey the importance of wellness in the workplace, and cultivate a thriving, healthy community.  Come see what we’re all about – we meet on the 3rd Wednesday of each month at 10 a.m. at the chamber office.

– Be Informed.  Interested in creating a culture of wellness within your company, but not sure where to begin?  Sign up to receive our Healthy Tips & Tricks emails.  You’ll also receive updates for upcoming events, the Healthy Business Challenge, and the latest committee news and happenings.  You can also find us on Facebook and LinkedIn!

– Join the Challenge!  The Chamber’s Healthy Business Challenge is for everyone!  No matter your company size, you can be recognized for your wellness efforts!  The award will garner you company exposure on the chamber’s Web site, in eNewsletters, and in local newspapers.  Not to mention, the placard and physical award are great for PR and employee recruitment!