The AGA Weblog

Making the Connection: Health of the Organization and Health of its People

By: Jason K. Denmeade

Jason K. Denmeade is Regional Vice President for the Ohio-Michigan Region and a systems accountant with the Defense Finance and Accounting Service Strategic Business Management office, Navy Enterprise Resource Planning (ERP) branch.

Healthy employees have lower health care costs, fewer worker compensation claims, reduced absenteeism and are ultimately more productive. Employers know that healthy employees translate to happier and more productive workers. Many companies choose to take a proactive role in encouraging their employees to stay fit, providing them with exercise opportunities and information on maintaining a healthy lifestyle.

I attended a team-building exercise for my organization a couple of weeks ago and health was one of the main themes. Matthew Kelly, author of Dream Manager, spoke about nothing impacting organizational health like the health of the people who drive the organization. I am not a paid spokesperson for Matthew or his company, Floyd Consulting, but I am a fan. He believes that the future of an organization and the potential of those who work there are intertwined. He says striving for improvement in your personal life will translate into improvements in your organization. I could not agree more.

Better nutritional and physical health also lowers stress, improves blood pressure/good cholesterol levels (HDLs) and reduces bad cholesterol All these working simultaneously will make you the best version of yourself. Here are some tips:

Nutrition

1. Reduce your calories gradually. If you are looking to lose fat, don’t make huge caloric cuts. This will engage your body into starvation mode, thereby reducing your metabolism and making it more difficult to burn off the fat. You should reduce your caloric intake slowly, making reductions weekly or biweekly in order to prevent this metabolic slowdown. This will allow your body to burn fat at an optimal rate.

2. Eat more fat. Getting enough of the good fats will help you lose fat, build muscle and recover faster from your workouts. Also, it has a myriad of health benefits including being good for your heart. Good fats include polyunsaturated (Omega 3’s) from fish, nuts and monosaturated, from peanut butter, olive oil, egg yolks and fish oil.

3. Cut carbs. The bottom line is that reducing your carbohydrate intake typically will assist in losing fat. This is especially true for carb sources like sugar and starches. You should focus on non-processed carbs like natural oatmeal and vegetables. It can also help to vary your carb intake in the same way you vary your caloric intake mentioned above.

4. Increase your protein. Increasing your protein will increase metabolism and help to maintain muscle mass. Specific food combos can help to burn calories by ramping up your metabolism. Eat foods rich in fiber, as they take longer to digest, and you will feel fuller longer. Along with carbs full in fiber, take in more protein as your body burns more calories when you eat these than it does digesting fats or carbs.

5. Eat six smaller meals per day versus two to three larger ones. This will ensure you supply your body with the nutrients necessary to build muscle and burn fat. This will also boost your resting metabolic rate. It will prevent your body from kicking into starvation mode, which happens when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores. This will also slow down your resting metabolic rate. You definitely want to avoid this, as it results in the exact opposite of what you are trying to achieve.

Physical Fitness

6. Strength train with weights. Training with weights does a number of things for your fat loss. Weight training itself burns calories and unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout. In addition, the more muscle your body has, the more calories you burn each day. Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle, which will slow your metabolic rate, stall your fat loss and turn you into a skinny, fat person.

7. Inject high intensity interval training. You can train in intervals by alternating a brief period of exercise with a brief period of rest. This makes the overall length of your workout much briefer in duration than your typical aerobic sessions. One example of interval training is jumping rope. This may require some practice, but after a brief warm up, jump as fast as you can for 20-30 seconds, followed by a slower rate for half a minute. This can be brutal, but will get your heart rate up fast. Always warm up before starting your intervals and start lightly if you aren’t in the best of shape. Here is a sample progression of intense interval training:  alternate jogging with walking, running with jogging, sprints with walking and sprints uphill then walking down the hill.

8. Stay off the scale. The fact that you gain muscle and lose fat is one reason people should not follow the scale. Body composition (percentage of body fat) and how you look in the mirror are a lot more important than what the scale says. The scale lies. You could train hard, eat right, build five pounds of muscle, lose five pounds of fat and what will the scale say? That you weigh the same. This leads to frustration, even though you are making good progress. You can use the scale as a guide, but how you look in the mirror, how you feel and how your clothes fit are far better indicators of your progress.

So the question is, what are you going to do to become a better version of yourself?

Is it Friday Yet?

By: Karren Y. Alexander, CGFM, MSAC

Karren Y. Alexander, CGFM, MSAC, is director, Financial Management, U.S. Forest Service, U.S. Department of Agriculture

“Is it Friday yet?” is what many people ask themselves. Every day many people commute to work with heartburn, knowing they have to face a supervisor or peers they do not like or unreasonable work demands and long hours. At the same time, they wonder how much of this can they endure. They say to themselves that it is impossible to have peace, joy or a high level of satisfaction if they do not like their office environment. Many countless hours are spent asking themselves, “Is it Friday yet?”

In studying the root and origin of the word satisfaction, it means, something has to be done for you to be made satisfied. When you think of job satisfaction, it means that there is work that you are always trying to do to be fulfilled. When you look at your career thus far, you can recall the highs and lows. There were times when you did a job that you really enjoyed; then there were times when you could not wait to find another position.

That is why job satisfaction can also be called “happiness highs.” These are rapid-fire surges that tend to occur throughout your career. These happiness highs are an obsession for many people. On the surface, it seems harmless but can actually cause you to be out of balance and experience constant emotional highs and lows. The happiness highs are your means of trying to achieve the peace, joy or high level of satisfaction that you need.

Job satisfaction or happiness highs can come in all sorts of packages, from pleasing others to constantly changing jobs. However, the most insidious source of satisfaction is working hard to achieve. Many people nearly work themselves to death in their search for ways to get ahead. They frantically pursue the pats on the back and the esteem that comes with accomplishing a goal. However, on that drive home you may still leave empty because you have not received the ultimate desire you are seeking. Pleasing others, changing jobs, or working hard does not give you the joy, peace or high level of satisfaction that you desire. In other words, it does not give you “peace in the valley.”

It’s easy to focus on a “happiness high” because doing so provides a convenient excuse for not taking action or getting the results that you need, which is to feel good on the inside regardless of the job you are doing.

Should one forget about job satisfaction and seek for career contentment? Contentment is a state of being easy in the mind; having desires based on what one already has. Contentment reaches into the depth of your being and seeks out the peace that already resides within.  

Is career contentment an oxymoron? Is it possible to attain a calm, enjoyable and healthy career?

Climbing the Social Network Ladder—the AGA PDC and You

By: Jason K. Denmeade

Jason K. Denmeade is Regional Vice President-Elect for the Ohio-Michigan Region and a systems accountant with the Defense Finance and Accounting Service Strategic Business Management office, Navy Enterprise Resource Planning (ERP) branch.

I have been very fortunate over my nine-year DFAS career to attend five AGA Professional Development Conferences (PDC), visiting Washington D.C., Orlando, San Diego, Atlanta and Nashville. I have met many wonderful people, which resulted in a strong web of professional relationships, many of whom I consider friends. The benefits of the PDC are endless, but I feel networking is the most important aspect you can take back to your workplace or local chapter. There are some tricks of the trade and guidelines to climbing the social networking ladder both professionally and personally.

No. 1—Be you. The critical first step in connecting with others is to be you. Be genuine and don’t fake it … people see right through that. It may sound trite, but others want to connect with the inner you and not the surface you. In order to connect meaningfully with other people, you have to first connect with yourself. Meaningful connection is a byproduct of understanding who you are, who you are becoming, and what you literally and figuratively bring to the table. Be open and authentic, know who you are, and proceed with confidence. Make an effort to relax, and have some fun!

No. 2—If you don’t mingle and meet new people, then you won’t. So many times groups cling to their own cliques from their local chapters or workplace and don’t take advantage of the other thousands of folks around them. I must admit, I was guilty of this initially because it’s naturally to stick to what you know. It is crucial to networking that you step out of your comfort zone and say hello to someone you don’t know. You don’t have to say anything clever, or be a good joke teller, just say hi. That often prompts further discussion and next thing you know you've met someone new. It’s just that easy and this is also a confidence booster for those who have that common fear of public speaking. You may start with one person right next to you, then the whole table or area is conversing. Many people are relieved when conversation is prompted rather than the awkward silence of sitting with people and no one talking. I actually enjoy prompting conversation. Did I mention if you don’t meet new people, then you won’t?         

No. 3—Take advantage of the breaks in the Exhibit Hall. I have met some of my best contacts here, but you must make networking two-way. You should be prepared to give as well as receive. This can be as simple as saying to a contact, “Thank you so much for your help. Please call me if there’s ever anything I can do to repay the favor.” And AGA’s sponsors host the best events in the evenings! If you don’t take the time to walk around, talk with them and see what their booth is all about, you could be left out of some real fun.

No. 4—The PDC strengthens your support system. Members of AGA can often take advantage of formal coaching or mentoring relationships with more experienced professionals who provide guidance and useful insights. Even on an informal basis, such relationships can be a source of answers and solutions when you’re facing a challenging situation in your business. At the very least, the feeling that you have a support network behind you can boost your confidence when problems arise. I have utilized this on many occasions. As I work for the Department of Defense, I have reached out to both government and contractor contacts alike. Using this support system ultimately assists our customers and taxpayers. So, look at networking like you are performing a civic duty.

No. 5—Don’t abuse your network. There are certain things you can reasonably anticipate from your contacts, such as professionalism and courtesy. And there are a few things you should not expect. These include an immediate response to your request for assistance, countless hours of their time and use of a contact’s name as a door opener without his or her permission. Most of your contacts will try to be helpful, but this doesn’t mean you should take advantage of their generosity. If someone promises to get back to you, don’t pressure that person with repeat calls. They have multiple and competing demands on their time as you do. Your voice or e-mail message is likely one of many. By observing these simple rules of networking etiquette, you’ll avoid alienating your contacts while ultimately strengthening your professional connections.

How has social/professional networking been advantageous for you and your career? If you are attending the PDC this year, how will you improve your networking skills? I’d like to hear your thoughts.

Living Your Core Beliefs

By: Tom Sadowski, CGFM, CPA

Thomas J. Sadowski, CGFM, CPA, a member of AGA’s Mid-Missouri Chapter, is the Missouri state controller. He is an AGA Past National President and a two-time Past National Treasurer.

I wanted to use this turn on the blog to get a little personal. I didn’t plan on getting into the government financial management profession, but here I am and I have loved most (I can’t lie, it has not been all) of my 30+ years in the field. I just wanted to share one thing with you today that I think about more and more and that is to know myself and be myself. Instead of putting the questions at the end, I’ll put them right upfront. What are your core values? What are your core beliefs? How well do you live them?

I’ll warn you that I am not sure there really are answers for these questions because what you think are core values and beliefs may actually change with experience.

Here’s my take on these questions.

I had surgery in April 1999 for a malignant brain tumor. The experience changed me less than I would have thought. It made me realize what my core was and reaffirm that I was living my life according to my core values and beliefs.

I adopted the phrase “I have strong beliefs loosely held.” That means I stick to what I believe, but I am open to new information and the need to change. The world is so dynamic that we can’t afford to lock ourselves into one way of thinking or one way of viewing the world.

If we are not okay with ourselves how can we expect others to be, much less trust us enough to follow us?

Part of knowing and being yourself is to give witness to who you are and be able to tell stories about yourself. This serves not only to humanize us, but to make people feel more comfortable following their leader.

As it turns out, I do have a question for the end. Well one and a follow-up.

Did you plan on getting into the government financial management profession?

I recently had the wonderful experience of talking to a woman named Kate. She is 20, which is my daughter’s age. We talked about a lot of things, and I came away reaffirmed that there is a lot of good in the current generation. My message to her and to all young folks I talk to is that you need to see your work as a career and hopefully it is one with many twists and turns that you did not plan for. I think that is a message we all need to share. So the second question is this—when you talk to young professionals do you share your career path with them?