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announcer: Marketer of the day,
757 get clarity on your goals to

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build healthy, productivity and
weight loss habits with business

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consultant Anne Hartwig, Hey

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Robert Plank: everyone, and
welcome back to the marketer of

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the day podcast. We are here
with leader, consultant, mentor

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and coach and Hartwig from
healthfulliving.net and if you

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have ever been stuck about
clarity on your goals, building

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healthy habits or or anything
related to wellness or their

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brain or whatever, then you're
going to want to pay special

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close attention, because we have
an expert on the call, Ann

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Hartwig, and glad to be talking
to you.

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Ann Hartwig: Thanks so much for
having me today.

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Robert Plank: I'm glad to have
you and so yeah, what do we need

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to know? I mean, what's kind of
the big problem that it seems

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like we're all having that you
can help us out with today.

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Ann Hartwig: So interestingly
enough, obesity is, is a is a

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worldwide pandemic. At this
point, really, about 66% of our

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country is either overweight or
obese. And so it's it's a big

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problem that that we have
currently,

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Robert Plank: and how do we get
there? Is it just the bad

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habits, the sitting at the desk,
the TV dinners are easier than

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the fresh fruit I or all the
above.

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Ann Hartwig: It's really a
combination of everything. And

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so the science on this is so
interesting in that there's,

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there are different components
that that go into it. And so

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certainly, as we're all
sheltering in place, working out

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of our homes, we're just not as
active. You know, pre covid,

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certainly this was also an
issue. And just we didn't always

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get the exercise that that we
need and that that heart really

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needs to to, to be worked out
and so to get cardiovascular

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activity every day. Sometimes
we're just too busy to fit that

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in. But on top of that, then
it's the food choices that we

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make. And so really, being of a
healthy weight is is 80% diet

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and about 20% physical activity.
And so if you think about all of

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the foods that you eat every
day, and sometimes you think,

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well, this is not as unhealthy
as you know, as it could be,

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like those extra calories, and
where those calories come from

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can certainly be problematic.
And you know, so really, it's,

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it's the fast foods, it's the
chips that we might have at

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lunch, it's, it's all of those
things. And then we oftentimes

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don't get as much water as as we
could. So my co workers kind of

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joke about going from, you know,
coffee to wine, and there's no

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water in the middle. And so, you
know, sometimes really need to

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focus on on the fluid
consumption as well. But then

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there's also, you know, more,
you know, more medical factors.

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And so some of us have either
disabilities or, you know,

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genetic conditions that that
might impact our weight as well.

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And so really, it's a, it's a
whole mix of things that really

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complicate obesity,

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Robert Plank: okay? And so
something that you mentioned

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that stuck out to me was you
said that there was something

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along the lines of, you know,
with covid Now we're staying at

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home, and it feels like, with
all this covid stuff, it's just

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it's brought to light a lot of
things that were already there

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to begin with. But just that
we're not we're just now

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realizing, like, when people
like, there's always discussions

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about like, well, how dangerous
is covid? Well, only if you have

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one of these extremely
commonplace, pre existing

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comorbidities, like the the
obesity and even even slightly

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so. And what it reminds me of,
too, is I used when I had a nine

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to five jobs, like 12 years ago,
I used to walk to work. It was

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like a mile each way. And then
as soon as I started working

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from home, I feel like I gained
1015 pounds overnight. And then

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I had to make it a habit. I had
to, like, purposefully say when

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I wake up before doing anything
else, I'll go for this walk

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around, this kind of 30 minute
stretch. And I noticed that on

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the days, and I still I'm not
great on doing it every day, but

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on the days I miss it. The brain
just doesn't quite work, and I

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don't feel as physically active.
And I feel like a lot of people

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who are now kind of doing the
sheltering in place or maybe

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having to go through that
transition of there are things

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that maybe we we did to begin
with, just to like, get to work

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or get to wherever, but now that
the schedules thrown a little

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bit out of whack, we need to
maybe be a little bit more

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conscious. And so you mentioned
things like the fast food and

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the water being maybe, like,
easy things, like easy wins we

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can go after. And so, like, how
much water? Because I always

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hear about, like, the eight or
the 10 glasses, which seems like

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a lot. And then with the fast
food, I'm never sure. Like, is

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once a week, okay? Is once a
month? Okay? Or is it have to be

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like, none. Like, what's okay?
As far as the. Acid in the

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water.

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Ann Hartwig: So really,
everything is is good in

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moderation, you know. So
certainly water intake, you

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know, there are some diets out
there that that want you to

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drink one gallon every day, and
that can be a little bit

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extreme, and you can actually
flush out nutrients when you

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drink that much. So a good rule
of thumb is to take your your

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body weight, cut that in half,
and drink that many ounces every

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day. And so let's just say that
you're 200 pounds, you should be

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drinking 100 ounces of water
every day. Is just quick math

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for you. And so that that's a
good rule of thumb, certainly,

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if, if you know you you have,
like, a, you know, Camelback

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water bottle that you have
sitting there. Maybe you you set

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an alarm on your phone to
actually get up and and refill

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that. Not only do you get some
steps and in the process, but

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then you also get some more
water in that, certainly with,

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with regards to food, you know,
there's, we're all very, very

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busy in life and and so
certainly, there's going to be

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times where we have to eat out
or that it's just, you know,

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you're just too tired to come
home and make dinner and do all

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that. And you know, so you know,
certainly thinking about

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healthier fast food options, you
know, versus burger and fries.

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Is there a grilled chicken
option? Can you do that with,

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you know, with, with her or
without bread. And so really

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kind of thinking about it from
that perspective as well. So not

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to say that you have to cut
anything out, you know, because

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it seems like when we start to
cut stuff out, we start to crave

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it more. And so, like, I, you
know, like, I wouldn't want

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people to think, am I gonna? I
can't have this because you're

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just, you're just going to want
it more, but to think about it

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in terms of moderation. So if
you think about, you know, you

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if you're someone that loves to
have, you know, carbohydrates,

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other rices or pastas, maybe you
have one serving size, and you

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actually weigh that out, like on
a food scale, so you understand

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what one serving size is,
because oftentimes we eat two

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and three serving sizes without
even realizing that that's what

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we're doing. And so it is taking
a really mindful approach to to

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how you eat and what you eat,

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Robert Plank: yeah, and it's, it
seems like, so we're kind of on

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this theme here, of, there's the
moderation, and then also the

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awareness. And I mean, I can't,
I feel kind of ignorant, because

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up until a few years ago, I
didn't even know how much like,

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200 calories was or 500 calories
was. Once, suddenly now that

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there's like, late like, calorie
labels on so many things now,

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even in restaurants, I'm like,
okay, like 50 calories and 100

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calories is not much, but if I
have like, 1000 calories in a

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meal, that That's huge, that's
maybe too much. And what you're

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making me think of too is that
the wife and I, we've definitely

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these last few years, cut down
on the fast food, but many times

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we'll get, like, just the
burger, right, won't get the

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fries, or won't get the drink,
and then we'll have like a salad

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on the side, or have like, water
as the drink instead. And it's

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like, I feel like I'm kind of on
the right track there. Like you

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said, if you go to extremes, if
you cut all of it out, or if you

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cut down the things you like,
then it's like you're, you're,

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you're, I don't know, being
miserable. And he also might

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fall off the wagon, even worse
than then. Then, you know when,

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then when you started. And so
all this, first of all, talking

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about all this is kind of making
me hungry, but also it makes me

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curious about kind of your own
personal journey. Like, was this

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the kind of thing that that like
you've gone through? Have you

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have any kind of struggles? And
I mean, I feel like we all kind

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of have our own struggles to a
certain extent. But how has this

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affected you personally?

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Ann Hartwig: Interestingly
enough, that you know, like I am

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someone that is is a small
stature, so I sit on about a

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five foot, five inch frame. And
at one point I was 230 pounds,

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and so that that's a lot of
weight to carry around on a five

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foot, five inch frame. I mean,
if you're, you know, six foot

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three, maybe it's not a big
deal, you know. And like I have,

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I have struggled with my weight
my entire life. And a few years

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ago, I was walking upstairs and
I was out of breath, and I

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thought, wow, like, I just
walked up seven stairs and I'm

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out of breath. And it was a it
was a terrifying thing, you

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know, like, the the weight so
much is not the worst piece of

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it. Like, you know, lots of
people live with extra weight,

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and that isn't what kills you.
It's all the other things that

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that go alongside it. So it's
it's the not exercising, it's

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the poor diet that that then
stack on top of that weight that

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make your body have to work
harder for what it needs to do,

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and so walking up seven stairs
and being out of breath was

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terrifying to me, and I also
look at at my family history,

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and my mom has has forever
struggled with this, and she's

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in poor health now for a whole
host of reasons, not just this,

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but like I just had this flash
forward to 20 years. From now,

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and I'm like, Oh my goodness.
Like, what is life going to be

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like? And it terrified the crap
out of me, really. And so

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really, I made that decision
right then and there, that I

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needed to do something and
through diet and exercise. And

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it took a while, but I lost
about 85 pounds. For people that

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have extreme weight loss, about
80 to 90% of that population

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actually regain the weight, you
know, because you come at it

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from from a perspective of cut
everything out, and at some

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point, the brain wants what it
wants, and you're hungry and you

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want to eat, and so you start to
build back in some of the poor

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habits that you worked so hard
to get rid of, and so some of

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the weight starts to come back.
And so it is very much a just a

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just a struggle to maintain. You
know, one of the things that I

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think would have helped me five
years ago is this, is, if I had

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never had the mindset of I've
gotten to where I need to be,

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and now I can relax. I think
that you know health and how you

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want to live is a lifelong
journey, and it's not something

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that you're going to reach a
certain destination and it's

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going to be done. You're always
going to be on that path to live

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your best life and and if, if we
can keep that in mind, I think

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that it makes the perspective
just different, and it keeps us

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focused on where we want to go.

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Robert Plank: Well, that's
great, and that's I think, I

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think we can relate to a lot of
that, especially the like, the

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difference between like, the
weight, which is just a number,

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versus like, how you feel, and
how there's that, there's that

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tendency to say, oh my gosh, my
weight is here. I need to get it

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down there. But then will you be
sabotaging yourself in the long

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term, and maybe, like, gaining
the weight back and then some by

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just like, pursuing this one
time goal, or, I mean, I think

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we all know someone who had a
weight loss goal and then hit

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the goal and then just like,
took a break and stopped. It's

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like, well, hang on, you need to
kind of keep those, those habits

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going. And so like, Do you have
any personal I mean, I know we

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already mentioned a few, like,
kind of, like, easy tricks or

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hacks or whatever. But like, do
you have anything that that you

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think has been really helpful?
Because sometimes you hear about

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things like, like, have the
smaller plates, or like, do

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intermittent fasting, or things
like that. Like, do you have

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anything? Anything that comes to
mind, as far as like, things

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that are like unique to you, or
that are like, like tips that

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you specifically like a lot, as
far as like, the exercise, diet

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habits, the mental game, all
that stuff,

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Ann Hartwig: absolutely so
there's, there's a couple

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different things. First of all,
I meal prep every week. And most

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people that hear that think, Oh,
my goodness, you spend like, six

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hours in the kitchen twice a
week to do this. And I don't

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like I've, I've built efficiency
around it, where I can actually

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meal prep for the week and about
an hour and a half. And so

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really, what that entails is
understanding what I'm going to

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have for breakfast, what I'm
going to have for snacks, what

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I'm going to have for for
lunches and and what's for

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dinner. And I do this very, very
easily. And so I actually write

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it all out, and I actually post
it on our fridge. And you know,

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so I know what I'm doing, but
even as I sit here in my office,

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like, I'll sometimes bring up my
actual lunch bag that has a ice

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pack in it, but it's got all my
food in there, so that way I

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know, like, I don't have to go
downstairs and stare at the

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chips that my kids are going to
eat this afternoon. Like, I can

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just literally, you know, pull
out my next meal and, you know,

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sit here and eat that. You know,
one of the other things that I

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do, like, you know, many of us
are sheltering in place, but we

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used to have commutes. And
whether you commuted for an hour

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or an hour and a half or
whatever, you know, if you spend

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30 minutes and institute a
morning commute, maybe you go

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for a two mile walk. And so,
like, that's a great way to get

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some steps in, to get some fresh
air. And it's the same thing

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that you would have done anyway,
had you been going to an office

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right now anyway. So it's, it's
sort of like a great, you know,

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sort of a way to get exercise
in. Also, like, I, you know, I

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have a corporate job, and my
conference calls are typically

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stacked all day long. I will
actually schedule maybe 15

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minutes of just downtime, and
I'll go and do like, 20 push

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ups, 20 squats, 20 sit ups, you
know, and just do that maybe

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three times during the day. And
that's, that's also, it's a good

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way to get in extra movement.

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Robert Plank: That's all really
great. And that's a good

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reminder to that it's basically
impossible to to fit everything

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in, right, to maximize and,
like, fill up that whole

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schedule. And I really like the
way that that you put that,

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that, you know, we used to have
a morning commute, and then now

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the. We're at at home, where you
can still have that kind of self

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imposed structure throughout the
day. And again, you're making me

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think back to when I when I
first started working from home.

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I remember my very first day, my
very first morning. My

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girlfriend, at the time had not
yet. She was like, off going to

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work in a little bit after that,
but I was getting dressed, and

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she said, Well, if I was working
from home, I would just stay in

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my pajamas all day. And I said,
Well, if I did, I'd feel

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sluggish, I'd feel all sweaty,
and I wouldn't take it

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seriously. There's something to
be said about if you used to

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take 30 minutes to drive to work
and listen to the radio or music

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or podcast, just keep that going
and used to, you know, clean

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yourself and bathe yourself and
put on day clothes. Why not do

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the same thing, if nothing else,
just for your own kind of mental

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well being,

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Ann Hartwig: absolutely. And you
know, what's interesting is that

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is that I actually put on, you
know, workout clothes. Like,

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maybe I'll put on, like a
sweater and so, you know, so I'm

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not sitting here in like a T
shirt, but, like, I'll actually

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put on workout clothes because
it's a, it's a good reminder of,

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yes, I need to get movement
during the day, you know, so

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that that kind of gives me that
excuse of, I'm not going to put

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clean workout clothes in in my
laundry tonight, like, I want to

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go out and sweat and do
something and, you know, earn

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that workout. So that's also
just a just a really great tip

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to make sure that you get some
movement in during the day.

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Robert Plank: Well, cool, and it
seems like our conversation is

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kind of like moving more and
more into like, the brain, the

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mental side of things. And I
noticed that you coach people.

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You help people to like, achieve
their goals and develop good

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habits. What do you have for us
in that territory. What do you

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have to say about, like, being
organized and creating goals?

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Because, I mean, it's, it all
seems kind of interconnected,

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right? Like, not only with the
workout on the diet, but you're

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mentioning, like, you know, meal
prep, so there is some kind of

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time management in there. So, I
mean, what do you have for us in

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the kind of the goal setting
region,

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Ann Hartwig: you know? So, you
know, goals are very important.

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And you know, because how do you
know where you want to go?

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Unless you physically, like,
maybe, you know, map it out,

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write it down. And, you know,
like, I love the SMART acronym,

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so specific, measurable, action
oriented, you know, the like,

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you know, to create a SMART goal
is going to really incorporate

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all of those things. You know,
the the important thing, I

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think, is, is to not be
unrealistic. And so, you know,

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let's just say that that you
want, you know that you have a

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goal to get more sleep every
night. You know, if you're

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currently getting four to five
hours, you're not going to jump

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to getting 10 hours of sleep
every night. It's just not going

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to happen. So maybe you want to
start small and say, Okay, well,

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you know, I really want to,
like, get six and a half hour

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sleep or seven hour sleep, and
so then to kind of back into

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that and think, What do I need
to do in order to make that

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happen? Because that's going to
be really like a lifestyle

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switch. So maybe you can't be
watching TV at midnight if you

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have to be at work at 7am so how
you know? How do you back into

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that? The the goal process is,
is really important, but also

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understanding how you're going
to get there, like some of us

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just say, Well, you know, I want
to do this. And they think that

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it's that it's that it's going
to happen, we have to think

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about, you know, what it is that
that goal actually means, why

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it's really important to us to
be able to do that, and to think

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how, how we're going to do it.
So to build out, like a, like a

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roadmap. So in, in some
situations, people want to lose

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20 pounds. So let's think about
how, how we're going to do that,

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and what's currently in our
lives. That is, is really

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prohibiting us from doing that
today, and we can start to make

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healthy choices. You know, part
of this is, is having some

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realistic perspective about what
you can do and the timeframes in

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which you can do it, like you're
not going to lose 10 pounds in a

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week. So, you know, like, if you
lose one to two pounds, and even

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two pounds is on that upper
limit, you know? So you would,

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you really want to set realistic
goals on what it is that that

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you want to accomplish, but
build out that roadmap for how

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you're going to get there. Like,
the mind is an incredible thing,

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and it's, it's amazing at how
much our perspective and our

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outlook impacts what we do every
single day. And so, you know,

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the message is to not beat
yourself up over times where

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you're anxious, or maybe times
where you feel like you're not

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doing your best to meet your
goals, like we all all go

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through stress. And right now
with covid, it's it's so much

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more because, you know, so many
of us are having to be

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homeschool teachers, and we're
dealing with sick relatives, and

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we're trying to work full time,
and there's a lot going on. And

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so to be patient with yourself
and understand that, you know,

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yes, you're going to get there.
It is one step at a time.

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Robert Plank: I like that a lot.
Give yourself a break, and I.

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Even this morning, I was even
thinking, because, like, I mean,

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with we all feel like we're
falling behind in so many

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different ways. But even this
morning, I was thinking, Okay,

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well, am I at least making
progress every day? And maybe

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it's a matter of, maybe it's
slower progress than I would

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like. But like you said, not
beating ourselves up about it

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and and you're so right that
that whole thing with smart

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goals, that simple, measurable,
actionable, relevant, time

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bound, it's so helpful. And even
like, the you're kind of

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emphasizing the the A and the R,
right, the the actionable, like,

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Am I like, are there specific
things I'm doing that maybe are

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like, easy wins to get me there
and then relevant? Are they

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connected to my other goals, so
that we were just, you know,

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cutting out one or two things
out of the diet, putting in a

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little bit of the the exercise,
and kind of easing into it. That

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way, we don't just crash and
fall back into the the old

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habits that they were just, you
know, like, kind of like you

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said, giving ourselves a break
and then slowly getting there

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and maybe not catastrophizing
things and over exaggerating

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things. If it's really not, it's
a little bad, but it's not

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really like that bad. And so
this is like so much for us to

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think about. This is such great
stuff, and I want to make sure

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that we let people know how to
contact you, why they should be

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contacting you, and what sorts
of problems are we solving here?

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Ann Hartwig: Sure, so, so right
now, you know it was interesting

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is that I'm actually finishing
my my doctorate. It's a Doctor

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of Education in in health and
human performance, and I'm also

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doing a coaching certification,
and so certainly a lot of

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knowledge and insight from from
those two areas. I actually have

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a have a website called
healthfulliving.net and so

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certainly you can check that
out. It's healthfulliving.net

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there's contact information for
me there both email and cell

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00:22:02,400 --> 00:22:06,060
phone number. So certainly reach
out there. My LinkedIn pages

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still is set up currently under,
it's my my corporate page, and

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so I, you know, by day,
currently I'm an HR manager. And

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so you'll, you'll be able to
find me there. It's just under

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Ann Hartwig, and certainly
there's, you know, contact

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information for me there as
well. Would love to reach out

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and to talk really, my my
passion is really around health

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and fitness and but certainly,
because of my vast HR

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background, I definitely have
some some good insights to share

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on, you know, career
development, career pathing,

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change management, business
consultation, all of those

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things. So by all means, reach
out.

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Robert Plank: Fantastic. And so
that is Ann Hartwig on LinkedIn.

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That's a n, n, H, A, r, t, w, I,
G, and healthfulliving.net and

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if you're the kind of person
that knows that things can't

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continue in this direction, you
want that change. You are

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00:23:11,040 --> 00:23:15,060
looking to grow that career.
Maybe you're looking for for

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health coaching or something
along those lines, then reach

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out to Anne on LinkedIn
and@healthfulliving.net so as we

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00:23:22,880 --> 00:23:25,880
wrap up, wind down here, and do
you think that there's, there's

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00:23:25,880 --> 00:23:29,960
any last minute information to
fit in here, in these last

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00:23:29,960 --> 00:23:32,840
couple of minutes? Anything you
think that we left out that just

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00:23:32,840 --> 00:23:35,960
so important it has to go at the
very tail end of this episode?

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Ann Hartwig: You know, I just,
I, I feel like, you know, each

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of us have our own challenges,
and each of us is really

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struggling in our own way, and
but we're all very smart people,

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and sometimes navigating our own
journeys is is difficult because

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we're just too close to it. So,
you know, so sometimes it helps

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to have someone to just kind of,
you know, bounce ideas off of or

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00:24:00,060 --> 00:24:04,140
to talk with certainly, I think
that that the answers that we

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00:24:04,140 --> 00:24:08,520
need to find are all within us.
It's just a matter of how we get

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them out. And so certainly happy
to to, you know, help you

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00:24:13,740 --> 00:24:16,740
navigate any of those
challenges.

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Robert Plank: I love it awesome.
And you're so right. Sometimes

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we just need to talk to some
other person, get the words out,

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00:24:23,840 --> 00:24:26,240
get the ideas out. We already
have the answer. We just might

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00:24:26,240 --> 00:24:30,860
need someone else's nudging to
get it out. So Anne Hartwig on

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00:24:30,860 --> 00:24:33,860
LinkedIn and healthful
living.net we will see you

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00:24:33,860 --> 00:24:36,920
there. And thank you, Anne, for
stopping by and for being real

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00:24:36,920 --> 00:24:39,560
and personal with us and sharing
this some things that we really

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00:24:39,620 --> 00:24:42,100
need and and maybe it's been a
long time coming for some

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00:24:42,100 --> 00:24:43,180
people. So thank you.

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00:24:43,420 --> 00:24:45,340
Ann Hartwig: Thank you so much
for helping, for having me.

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00:24:45,340 --> 00:24:45,940
Appreciate it.

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00:24:49,780 --> 00:24:52,540
Robert Plank: Do you want a
podcast like this one? Well,

412
00:24:52,600 --> 00:24:56,260
what's been holding you back?
What if it was easy and you had

413
00:24:56,260 --> 00:24:59,560
someone to help you get it
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414
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