How to help your buds live healthier, one awesome poster at a time

How to help your buds live healthier, one awesome poster at a time

Help other guys get fired up about how to be healthy at work by designing your own Don’t Change Much poster.

Okay gents, it’s time to play a few quick rounds of “Fill in the Blanks — Guy Edition.”

Question 1: When the going gets tough, the tough get _____.

If you said “going,” well played! Then again, if you said “to the nearest hammock,” we totally see where you’re coming from. Napping rules!

Question 2: It’s my way or the _______.

“Highway” is the answer we’re looking for, but we’ll also accept “patio.” Who doesn’t want to hang on a sunny patio at this time of year?

Question 3: Keep your eyes on the _____.

Yup, “prize” is the right response. Then, by tacking “…and give them plenty of screen breaks” on the end, you’ll complete one of four cool slogans the Don’t Change Much team has whipped up for Canadian Men’s Health Week 2019 (June 10 to 16). Here are all four of them:

Men's Health Week motivational poster
Think outside the box and outside the office — Take a walking meeting
Men's Health Week motivational poster
Stay hungry but not literally — Make sure you eat breakfast
Men's Health Week motivational poster
Keep your eyes on the prize and give them screen breaks
Men's Health Week motivational poster
You are going to crush it today and by “it” we mean a big bottle of water

Pretty catchy, right? These posters also provide some easy tips on how to live a healthier life and feel better at work, which is exactly what Olympic gold medallist Adam Kreek delivers in the awesome new ebook you can download for free here!

Since you’re such a boss at filling in blanks…

…why not try filling in a whole poster! That’s right: Remove all the text from any of our four posters, and replace it with your own take on what Don’t Change Much and Canadian Men’s Health Week are all about. Is there an inspirational quote or saying you like? A phrase that gets your blood pumping every time you hear it?

The idea is to help other guys get fired up about living healthier, which is why we’ll be picking three of our favourite posters to share with the whole Don’t Change Much community on June 16. We’ll even design and print our faves, and mail them to the guys who come up with them. Sweet!

All you have to do is comment below, type in your poster text, and hey presto: You’re that much closer to helping other guys make small healthy changes that can lead to big-time results. If you haven’t signed up to post comments, now’s your chance!

When the going gets tough…the tough get to design awesome posters!

July 24, 2019 Update:

We’re thrilled to announce the winner of our Canadian Men’s Health Week 2019 motivational poster contest! Robert Kehl wins the contest with his entry entitled, “Never Surrender…A Full Night’s Sleep.” The poster is downloadable in PDF by clicking the image below.

Congratulations, Robert!

MHW 2019 Motivational Poster Winner
Never Surrender…A Full Night’s Sleep

If you want to learn more about mental health, check out the A Guy’s Guide to Mental Health.

How to get fired up about weight loss

How to get fired up about weight loss

Use family snapshots, sexy selfies and tight T-shirts as motivation

Picture a bunch of cavemen sitting around a campfire. One of them starts grunting about how he’d love to hunt, kill and eat a wooly mammoth. “Ugh!” his buddy replies. “Ugh ugh, ugh ugh-ugh-ugh.”

Translation: Easier said than done.

The idea that wanting to do something is easier than doing it is old as time. It certainly comes up whenever we set out to drop a few pounds. The good news: The motivational tools you need are right inside of you.

Tip 1: Find your inner fire

Ask yourself a simple question: “Why do I want to lose weight?” The answer here should be all about you. Don’t worry, you’re not being selfish: Studies show you have a better chance of weight-loss success if you want to improve your own health, rather than giving in to outside pressure.

There are so many awesome answers. Maybe you want to turn heads on the street, in your kitchen, or at an upcoming class reunion. Or how about rocking that T-shirt like it’s 1999? Maybe it’s about having more energy to play with your kids, have fun with your buddies, and get busy with whoever notices that new physique. Last but definitely not least, how about living longer — for you and for your loved ones — and enjoying time with them more. To learn more about the amazing benefits of weight loss, click here.

Tip 2: Use your “why” as motivation

Enjoying a longer life with loved ones is a popular reason for losing weight — and rightfully so — but isn’t seeing them in person enough? Thing is, your kids probably aren’t around at work, and your significant other may not be there for the morning commute. So here’s an easy tip: Find a photo of the brood and use it as your screensaver at work or as the background image on your phone. Then, when you feel those junk food cravings coming on, or want to take the elevator instead of the stairs, simply glance at the screen. (This also works with sexy selfies. Just don’t use them at work!)

Likewise, if rocking a tight tee is your goal, find a few you like and use them as reminders. Hang one on your bedroom mirror, drape another over your chair at work, wrap a third around the headrest in your car, you get the idea. In moments of weakness, simply look to the shirt! (Or to the jeans you want to wear to that class reunion, or to the beer-league jersey that used to fit…again, you get the idea.)

With your “why” front-and-centre you’ll never lack for motivation. Then, when you reach your weight-loss goal, you can celebrate like caveman. Mammoth steaks, anyone?

cover blueprint for better with white male

Are you thinking about making healthy changes? If so, we’ve got your back!

Download the free “Blueprint for Better: The 5 Stages for Building a Healthier Life” right now.

The ‘Big 3’ benefits of losing weight

The ‘Big 3’ benefits of losing weight

Dropping just a few pounds improves everything from sleep to sex

What springs to mind when you hear the words “Big 3?” NBA fans might think of Larry Bird, Kevin McHale and Robert Parish. Car buffs could point to Ford, GMC and Chrysler, while millions of Canadian cellphone subscribers might shudder and say Bell, Rogers, and Telus.

But there’s another Big 3 that, unlike your wireless provider, may actually reduce your monthly bills. Which awesome Big 3 is this?

It’s the Big 3 Benefits of Losing Weight:

  1. You’ll feel better.

    Is any benefit better than this? Dropping just a few pounds can reduce joint pain, improve the quality of your sleep, and chase away fatigue and grogginess. Oh, and speaking of feeling better…

  2. Your sex life will improve.

    Your sex drive is affected by high blood pressure and other conditions that you’re likely to have if you’re overweight. Additionally, erectile dysfunction can be a problem for obese and overweight men. Plus, the people you have sex with will be all over a fitter, firmer partner. Need we say more?

  3. You’ll live longer.

    You’re feeling great, you’re getting some, so why not stick around to enjoy it? Dropping pounds lowers the risk of life-shortening conditions such as heart attacks and sleep apnea, a sleeping condition in which your breathing starts and stops but seems to you like heavy snoring.

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

The Ultimate Way to Motivate Yourself (And Kick A**)

The Ultimate Way to Motivate Yourself (And Kick A**)

Every guy appreciates a win-win situation. For example, It’s common knowledge that smoking is an expensive habit, so why not save hundreds of dollars a month and get a free steak dinner? It’s a win-win! Drastically improve your health and score more often in the bedroom? Another win-win! Here’s how to kick a bad habit and keep it unboring:

The “wins” in these scenarios revolve around a single goal: Kicking the smoking habit. It’s no secret that butting out will save you a fortune, boost your libido and improve your overall health big time. What you may not know is that motivating yourself to quit by putting something on the line, such as that tasty t-bone, produces positive results. A recent smoking study revealed that smokers with $150 of their own money at stake were much more likely to kick the habit than those who didn’t have to risk their own cash to win a reward.

So if you want to quit smoking, and you have a buddy or relative who wants to do the same, why not make it interesting? Here’s how this kind of wager can work:

1. Set a “quit – by date” about a month from the start of the bet.
It’s key to set a date, while also not giving yourself enough time to change your mind. It’s also key to select a day that won’t come with any built-in triggers, like a special occasion or stressful time. Check out Quit Now Men for more tips to make setting a quit – date easy!

2. Establish the stakes. As much fun as it would be to watch your opponent wear a prom dress to your next friendly poker game, wagering something you would both love to win will be more appealing: Sports tickets, a meal out, a round of golf, a crisp $100 bill, you get the idea.

3. Quit smoking by whatever means necessary. Try switching in snacks, gum or mints in place of cigarettes. This can help with the psychological dependence in regards to having something in the hand or mouth.  Here are some more great tips.

4. It’s not about who quits first. If both of you achieve your goal by the predetermined date, then you both get the agreed-upon prize. You’ve both earned it, after all. Plus, you’ve both won something much more important: A life without cigarettes. If neither of you achieves your goal, the result is a solid start, though no one wins the prize. But don’t give up! As they say, if at first you don’t succeed…dream up another win-win wager!

Let’s put an end to boring health tips and win big while we do it! Vote for your favourite un-boring health tips video — here — to earn a chance to win a 5-star all-inclusive trip to Cuba.

While you’re at it,
download our free eBook featuring ten more unusually fun and easy health tips!

3 Tips to Start Running (and actually enjoy it)

3 Tips to Start Running (and actually enjoy it)

More often than not, work and family life take priority over personal fitness goals, so how do you get in 30 minutes of exercise per day for 5 days a week? Running! Running is a great way to get your whole body moving, and you can do it any time and almost anywhere. How’s that for convenience?

If you’re someone who’s never been into the whole running thing, then this post is especially for you. Follow these three pointers and you’ll be up and trotting in no time:

  1. Wear running shoes: If grade school was the last time you hit a running track, you might not remember that good proper running footwear can save you a lot of pain (don’t use cross trainers to run). Avoid shin splints and nasty blisters with a decent pair of running shoes and a good pair of socks.
  2. Pre-workout nutrition: Fuel up before you hit the pavement. If you’re a morning person, try a bowl of oatmeal with a small glass of OJ or water about 30 minutes beforehand, and save the coffee for your post-run reward. If you’d rather take a jog after work, do it before dinner and grab a snack like a granola bar, some almonds or cashews, or a piece of fruit before you head out. No heartburn or stomach cramps here, thanks!
  3. Stretching: Remembering to stretch will help keep you loose, limber, and avoid mid-run cramping, as well as reduce stiffness the next morning (and we don’t mean the good kind of morning stiff, either). Keep it a feel-good session by limbering up before and after.

For many guys, the real challenge isn’t the act of running itself, but simply getting out the door. If it’s really been a while since you’ve taken on a lengthy stride, try this: jog for one minute, then walk for one minute, alternating until you’ve had your fill of fitness. You can do it!

Sources:
What to eat before you run. Accessed Aug. 9, 2015. http://www.bbcgoodfood.com/howto/guide/what-eat-your-run

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