We're all busy, how do you make sure you don't get all unhealthy and stuff while maintaining your schedule and sanity?
Everyone is going to say going to the gym and eating healthy, which are obviously how you stay healthy. But I think the key (to at least one of those) is having enough time in your day to make them priorities.
A big change I made a few years ago is getting up early. My alarm goes off at 530 and I'm at the gym by 6, workout till 715, then still have plenty of time to make a good healthy breakfast and take some "me" time before diving into work for the day.
I've toyed with this idea. What time do you go to bed?
Generally I'm in bed by 10:30 and asleep by 11.
Great question! Honestly, our lifestyle, consisting of sitting around all day, isn't the most active. To counteract this, I set an alarm (5 actually or I won't wake up) at 6:30 AM, wake up, and hit the gym. Does this require that I get to sleep a little earlier? Probably but I've found that in doing so, I'm much more creative during the day and motivated to really hit the ground running when I start working.
Also in terms of food, you don't need to go health nut in order to stay healthy. Something simple you can try is, calculate your daily calorie needs, count your calories, and meet your macros (protein, carbs, fats). In other words, you don't need to eat salads all day but you could try cutting down on the carbonated drinks and choosing lean sources of protein like chicken.Just try this for a week and see how you feel. Hope this helps!
I go to the gym first thing in the morning before I start any work. It's way harder to convince myself to exercise if I'm in the middle of a work day.
Besides, I feel great after a work out and doing it early in the day lets me enjoy that feeling of accomplishment for longer.
I joined a semi-pro sport team (table tennis). Playing sport at competitive level requires a lot of training and it helps a lot.
Yoga & Meditation.
I've been struggling with this lately, and I thought that working remotely was effecting my health a bit, and it might have been, but when I started working at a place where I actually had to go into work a few months ago, and my feeling didn't really change I realized it was just my choices and lifestyle. I'm not the type of person that would just go to the gym to exercise though, and I was having a hard time committing to improving my health and fitness.
Then about a month ago my boss, Dawn Hancock, probably having the same feelings herself, hired a new office manager, but she hired a personal trainer/fitness professional for the job with the intention of her becoming the office trainer and health coach of sorts. She leads a morning workout session three days a week in the office before work starts, and every day for lunch she makes a healthy meal for us all to share. It has been amazing! These are the types of things I was having a hard time doing on my own, but now we're doing them as a team and its easier to follow along, and I feel loads better already!
I think this is an awesome model for companies to follow! The whole team is improving their health and lifestyles, it has brought us together in the struggle to make it through each workout, it helps us all start the day refreshed and energized, and it brings us together for meals every day (which we still on occasion take at our desk depending on the day). It also reminds me the my boss really cares about our well-being (and she really does!).
We have many things going for us that allow a company like ours to be able to do something like this that others might not have:
- We're small (only 8 people)
- We have space in our studio to do the workout
- We also have a few showers (seeing as our studio is a renovated apartment building)
- We have a full kitchen to cook the meals
- We hired a fitness professional to be our 'office manager'
- The owner gives a damn about her employees!
If your company fits similar requirements I think adopting a practice like this is extremely beneficial to the company! If they don't have the privilege of some of these characteristics that allow us to do something like this, offering employees gym membership or providing healthy snacks or organizing monthly workouts or something like that could be a good alternative. This last month has really opened my eyes to how valuable and important it is to invest in your team's health and well-being!
This type of environments needs to be promoted a lot more.
Gym when I can - generally in the afternoon for a work break (work at home). As far as food goes, just don't buy it... Put your creativity in to cooking. It's amazing how good healthy meals can be.
Then I undo it all with drinking and partying.
I've been riding my bike to work everyday. Its a mile away, down a hill from my house which is a breeze to work in the morning but a great workout back up for lunch and later for dinner. My wife and I just started the Paleo diet, which is basically the caveman diet, but you also cut out most carbs (bread, grains, ect.) and dairy. No processed foods. It sounds pretty intense but I have been really slimming up and I'm now super creative in the kitchen. You can eat all the meat you want, nuts, almond milk, and veggies. Its fun! Our new favorite breakfast I make is baked tomato cups stuffed with egg (super easy and devine).
I eat vegan. A whole food and whole grain diet. I also take a shot of braggs apple cider vinegar in the morning. It keeps me energized throughout the day and keeps me light and lean. Usually, meat and dairy makes me feel tired and heavy not giving me what I need to focus for the rest of the day.
You have to see the results for self motivation and for that you have to start doing it regularly. I'm going 3 times a week even if I'm sick / don't make any appointments at that time. It's like fun time. Also you have to find some sports that you can look forward to go.
Physically Weekdays : -3/5 mile runs after work, mainly because this is when I have the most energy, and also helps to suppress my appetite and stop any sugar kicks I may need.
Weekends: -Early to rise, for a 6/10 mile bike ride every Saturday.
Mentally Weekdays: -60-90 minutes of producing (A great creative outlet other than design I personally find is producing electronic music)
-Shutting off everything at 10:30, no phone, laptop, PC, TV and unwinding mentality ready for the next day.
-Trying not to work on the commute, but listen to music helps to start the days
Just my two cents worth.
It's very difficult. I just had a wake up call when I went on the scale. I am very busy, working 60+ hours a week with an hour and a half commute (round trip). It's really all about how you maintain your time. I saw that I had a 30-45 min lunch, which gave me the opportunity to take a walk. I pledged to walk as much as possible during lunch.
I also was going to buy a portable exercise bike for after work, and to hit the gym 3 times a week. I started just last week however. I also found a service, emeals, and we can plan our meals and actually cook.
When I was really into being active I bought a Fitbit and tried to walk 10k steps a day and lost 10lbs the first month.
Avoid processed food, fizzy drinks, get out for a walk at lunch time, limit coffee (max two a day before midday) and look into the distance every half an hour to save my eyes. BBC radio 4 in the background also helps (get to learn something new each day)
I have picked up a few habits that help me:
I make sure to cook almost all of my meals. This allows me to pick healthy ingredients and try new diets. Cooking is fun for me, and also a good way to unwind at the end of the day, and if you cook for others it can help maintain friendships.
I try to walk places whenever possible. Rain, cold, etc. is not an acceptable excuse. This gives me a little exercise even when I've been lazy with my workout routines and helps me process my day and schedule.
I try to 'design' my schedule so that I can get the most out of my day. I set some time aside in the morning to draw, learn, or work on personal projects. I read a professional-development-type book on the subway on my way to work to get my brain working, then a novel on the way home to unwind. I tackle the most mentally strenuous tasks in the morning, and push the monotonous work to after lunch. I also do my best to leave work at a decent hour, as I see working late hours every night as unhealthy. This type of stuff is easy to tweak and you can sort of A/B test schedule to see what works for you.
The more conscious you are about your habits and choices the easier it is to adjust them to be more positive and sustainable.
That's one of the perks of being my own boss.
One day decided to become healthier, loose fat and build muscle. I was fat and lazy, using my time-consuming work as an excuse.
I started doing bodybuilding. Lifting weights, running and making HIIT as part of my gym routines. But also, eating clean and 6 times a day. With the help of multivitamins supplements as (whey and casein)protein, creatine and beta-alanine for intense workout endurance.
In only 1 month I lost more than 20 pounds of fat, and replace it with muscle.
The best of all; It transform the way I work, making me more creative and relaxed even with big projects and tight deadlines.
Wherever if you work at a company or freelance. Make time and start a physical activity as running (one of the simplest), dance or go to the gym, you only need 30 mins a day. And remember to eat clean, cut the useless fat, carbs and sugar. Replace it with healthier options like meat, oatmeal and fruits.
And if you decided you need “supps”, go to an expert. If you need help, ask me on Twitter @thedamianhdez
Don't smoke too much and try not to smoke and drink at the same time. Also, 10 mins of running / cigarette smoked. And last, don't drink more than 3 days out of 7. Your liver will say thanks.
PS. also, don't smoke while working, even if you can. I know it's tempting and very pleasant but that's exactly how you cross the 1 pack/day limit.
PS 2. in case it's not clear, by smoking I mean cigarettes. Weed is another subject. Personally, I try to keep it an unusual exceptional treat, something like once a month.
That’s pretty funny to run more the more you smoke.
It's the idea of "maintaining balance" I guess :p
Ditched my car and bicycle ride in to work. On the eating side, im working on it.
Just don't sit a lot.
I go to the gym 3-4 days per week (cardio + strength training) and am in two ice hockey leagues. Vegan for 14 years and have cut way back on the booze (I do love a good negroni though).
When I can I'll run in the mornings, 3 times a week is a good goal for me, and I'll get up early enough to do yoga afterwards. I also go to CrossFit classes 4 times a week. I bike to work when I can too.