Life can get pretty hectic.
Between work and family, just about all of our time is gone. Trying to add workouts and a healthier lifestyle can throw a lot of us for a loop!
How do you fit a healthier lifestyle into your crazy week?
There are literally hundreds of ways to get in shape, improve your healthy and make you feel better, but here are some of my favorites.
These don’t take to much time or money…most of them can fit right into your schedule and only require a few minutes.
I like to think of them as MINI Vacations.
11 Mini Vacations to Break Up Your Day
1. Roller or Trigger Point SMR – Whether Im at the gym training or in the office, on the computer, I try to stop every couple hours and loosen up my back, shoulders, hips or ankles. Taking 5-10 minutes to do this can increase your energy level, reduce stiffness and reduce pain in certain areas. I’d also recommend put a ball or roller under your desk to roll your feet. This stuff is a lifesaver!
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2. Chair on the porch – I have a few awesome chairs on my porch. Some days, I will take a 5-10 minute break and just sit on the porch, relax and let the sun hit my face. Some days my mind wanders to a far away place, other times I just focus on my breathing or simply stare at the clouds. There’s really no down side to this one.
3. Walk around the block – Sitting for long periods of time is a killer. SImply taking a short walk can get the blood flowing and open up stiff joints. I am a big believer in these short walks and use them everyday that I’m in the office.
4. Bodyweight mobility series – I usually do these in combination with the rollers. This is another great way to open up your body, release tight muscles and increase your energy levels. Pick a few and get moving every few hours. Stretch, move around, twist, reach, hang, bounce around and get your blood flowing…always feel better afterwards.
5. Sauna – This one may require some travel or a gym membership, but it is time well spent. A dry sauna or infared sauna is a great way to flush out toxins and clear your mind. I usually go post workout for a few minutes and just shut the world out and relax.
6. Quick Workout – Some days a simple walk isn’t enough. I tend to work in 3-5 hr blocks that alternate between mental and physical. I’ll train in the morning (Physical), Write an article (mental), Stretch, answer emails/facebook (mental), foam roller, other office todos, etc, etc. It helps me stay focused and not burn out in any one area.
7. Breathing – Simple being conscious of a few breaths can change your mood and relax your mind. Try closing your eyes and taking 10 deep breaths in thru your nose and out thru your mouth. You can elaborate into longer bouts of breathing, but the idea is to focus solely on your breath…no to do list, no phone, no facebook…simply breath everyday and you will feel better.
8. Vision board – review goals – Some days can wear us down mentally and physically, but having our goals in front of us can help remind us why we work so hard. Keep your motivation around you all the time. Could be a picture, symbol of commitment, video or something else that inspires you. This support and mental fuel is important for all of us.
9. Call a friend or family member – For most of us, family and friends are our support system. They are with us through thick and thin, make us laugh and keep us in line. Sometimes its good just to call an old friend, family member, or anyone close. check in and just see how they’re doing. I always feel better after connecting with someone close to me.
10. Ice bath – This one is an eye opening experience, but also one of the best recovery tools in my arsenal. Had some tough workouts lately? Fill your tub with ice water and submerge your body for 5-8 minutes. The first couple minutes are a shocking experience, but you will soon go numb and you will thank me afterwards. I’m less sore, relaxed and alert after on of these baths. I personally have been doing these on Fridays.
11. Send thank you’s to the people that helped you (inspired you) today or this week. You can use text messages, emails, phone calls, Facebook, Twitter, a card or a written note. Bottom line is that there are a lot of people that help us out and do nice things every day. Saying thank you goes a long way and it feels good for everyone. We could all do it more.
Obviously, some of these can fit into different parts of your day, but take some time to schedule them in. They will help you concentrate better, feel better and perform better while you are in the gym, at home or at the office.
Got any other recommendations? Leave us a comment!
Have a great week!