First, a question: Do you mentally race through the every day, frantically clicking, tapping and swiping your way through a never-ending flow of information, requests and “need-it-yesterday” deadlines? At the same time, do you feel Super-Glued to your desk chair, barely moving a muscle from morning until night? (Sorry, those tiny mousing muscles don’t count!)
If this sounds familiar, join the club. As a fitness and nutrition expert running my own business, I know first-hand that working for yourself translates as doing whatever it takes to get the job done. But the truth is, we all benefit – in so many ways! – from regularly slowing down our mind and speeding up our body. And let’s face it: Resiting that giant chocolate chip cookie every afternoon helps, too.
I’ve created Wellness Works to help you achieve a healthful balance between your mind, your body and your fuel. Each week, I’ll offer up tips and strategies for mental, physical and nutritional alignment. The way I see it, when those three systems are ready and raring to go, you’ll run your business better than ever.
One of my favorite ways to take a mental time-out is with Headspace, an app offering short guided meditations on everything from productivity, focus and stress to self-esteem, motivation and relationships. Access some content for free or sign up for a paid subscription for both series and individual meditations.
Balance booster: If, like me, you love putting a checkmark next to completed items on your to-do list, you might groove on Headspace’s tracking tool. It keeps tabs on how many days in a row you meditate and which may help you keep up with your commitment!
Folks, you need to stand up and stretch every hour. Set a timer, have Siri remind you, download an app – do whatever it takes to get yourself out of your chair every 60 minutes, no matter what!
Now that you’re up, let’s move this way:
Stand up and sit down in your chair ten times in a row. Keep your movements controlled and smooth, and engage (tighten) your core so you don’t simply collapse into the chair.
After the last rep, stay standing and do ten jumping jacks. Modify the exercise as needed by stepping side to side.
Remain standing with feet hip-distance apart. Lift your heels up and down for ten reps to help with blood flow and ankle mobility, using your chair for balance if needed.
Finally, give your hard working hands and fingers some love. With arms stretched out in front of your chest, open and close your hands ten times. Spread your fingers wide when you open your hands.
Note: I recommend repeating these simple moves fives times every hour, on the hour.
Balance booster: Try to squeeze in a midday or late-afternoon walk around your neighborhood. Ah, fresh air!
By doing these simple activities, you’ll clear your mind, shift your eyes from a screen, take some much needed deep breaths, and stretch and strengthen your muscles. Congratulations!
Those of us who sit at a desk all day know we’re not exactly burning tons of calories as we type. When we reach for snacks, we should think about fueling our body (and brain!) with nutrient-dense foods. Next time you’re feeling snacky, drink 8 ounces of water. This helps you figure out if you’re dehydrated, truly hungry or, perhaps, just a little bored. Give yourself 15-30 minutes to digest the H2O before you decide to eat.
If you’re still hungry, reach for package-free foods. Here are some yummy suggestions:
Fresh or frozen berries and a handful of raw nuts provide a sweet, low-sugar treat that’s packed with antioxidants
Homemade guacamole is a protein-rich dip for fresh veggies like cucumbers, peppers and radishes
Hard boiled eggs contain vitamins A, D, E and K. The yolk fuels the brain and eyes and is a great source of healthy fat.
Balance booster: Make this crunchy, satisfying cucumber salad. Remove the skin of one whole cucumber (the tough outer skin can disrupt your digestion). Slice and cut the cucumber into quarters, then toss with olive oil, lemon juice and sea salt.
Before you go
QB Community members, I am so excited to share my love and passion for all things wellness! If you have questions about your mind, your body and your fuel, please ask in the comments below. I’ll do my best to answer all your burning questions in an upcoming Wellness Works post.
I love all things health and fitness, wide open spaces, and traveling. Entrepreneurial opportunities drive me! My current endeavors consist of designing funky shoes and creating innovative fitness routines while growing my Virtual Assistant business. Essentrics L2. Fitness Nutrition Specialist.