Busy Day Archives - Orange County Personal Trainers - Personal Training in Orange County, CA

Many of us are running pretty hard these days. From the minute we wake up until the moment we go to sleep, many of us are constantly on the go, thinking, doing chores and getting stuff done. We stare at our phones, computers and televisions constantly, never truly giving our brains a chance to reset, recharge and process everything that is happening around us.

The following tips are geared towards reducing stress, giving your mind a break and helping you become a happier, healthier person.

9 Simple Ways to Reduce Stress at Work

1 – 10 seconds – Laugh

Laughing is one of the best ways to combat stress. Read, watch videos, join groups on Facebook, subscribe to websites or just hang out with good people that make you laugh.

2 – 5 minutes – Breath

Lay on your back in a quiet, comfortable place. Place your hands on your belly button. Inhale through your nose, raising your belly button and then exhale slowly through your teeth. The key here is to focus solely on your breath for 5 minutes. If your mind wanders, just bring it back to your breath and maintain this for 5 minutes.

3 – 10 to 20 minutes – Guided Meditation

There are a ton of great free apps that you can download on your phone. Find one that you like and simply plug in, put your headphones on and follow the instructions. This is a great way to give your mind a break from your busy day.

4 – 30 minutes – Go for a Walk

This is one of my recent go to activities. There are a bunch of trails, sidewalks, parks, beaches, and other options all over southern California. Just getting outside and walking for 30 minutes is a great way to get your body moving and reset your brain.

5 – 45 minutes – Take a Nap

Sometimes, you just need to close your eyes for a few minutes in the middle of the day. Its great for your health and also another way to give your brain a rest. Throw a quick cat nap in there every once in awhile.

4 – 60 minutes – Move Around

Some people lift weights, others do yoga…the key is to find something that you enjoy and simply get your body moving a few times each week. Whether you join a gym, hire a trainer or simply do a few things at home, getting your body moving and improving its function yields physical and mental dividends.

5 – 2-3 Hours – Go to the Beach, Hike, Get Outside

If you have a few hours available, we’d recommend getting outside and enjoying the world around you. Hike, surf, cycle, paddleboard, climb, play sports… the combination of getting outside and purely enjoying yourself for a few hours is one of the most stress relieving things you can do for yourself.

6 – 1 Day – Take an Adventure

If you have a day to kill, maybe its time to take a short mini adventure. Go camping, snowboarding, explore in the desert, go climb a mountain or just go exploring to a place you’ve never been. The key here is to just get away and shut down for a day or so.

7 – 3 Day Reset

Really want to reset and get away? Take a trip, where you have no cell reception and just enjoy yourself. Get off the beaten path, hike into the hills, camp by a stream, surf on a quiet beach or just go sit under a tree and chill. This might be needed once a quarter, twice a year or just a planned trip every year. The key is to unplug, get away and just relax.

We can all get sucked into the vortex of work, chores, etc, but in order to truly be happy and healthy, we need to figure out ways to enjoy our life. Some might be a 5 minute vacation, while other times we might disappear for a few days and reset. Try to incorporate some of these simple ideas into your week and let us know how it goes.

Did you like “7 Simple Ways To Reduce Stress at Work”? Leave us a comment and share this article with your family, friends, and coworkers.

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Maximize Recovery on the Move

So, I had a long day at work and afterwards got in a session with Corey, my manager. It was a great workout. Afterwards he gave me a big smile and a high five and I was feeling better, but tired, when I climbed into my car. And then I hit the 405. “@#$%^!!!!!!!!!” In the span of a minute tension was racing back into my system: blood pressure rising as I got angry at traffic, my shoulders and neck getting tense.

Cars and commutes can be some of our worst enemies when we’re trying to make
positive changes in our health and fitness. The stress seeps in and sabotages our bodies’ ability to handle life well, let alone adapt to the positive stress of a well thought-out exercise program. Even worse it causes us to adopt harmful habits in our posture, our breathing, our sleep, and even our mindset and the way we interact with people.

So here are some simple things that I’ve been practicing that help a lot when life seems like it’s getting to be too much.

Why not try this tonight?

6 Ways To Get a Break From Your Busy Day

As soon as you get in your car, take 5 deep, slow breaths. In through the nose, out through the mouth, filling your lungs from bottom to top as full as you can. Repeat this every time you merge onto a different freeway, or at the start of each significant leg of your journey. Just don’t close your eyes!
Name 5 things that you are grateful for. Things that are going well in your life. Then express your gratitude to somebody before you go to bed!
Take 5 minutes to admire something. It could be a view, a plant, a nice building or a yard, a child’s project, a loved one.
Before you go to bed, write out 1 chore outside of work that you’ve been putting off that you can accomplish tomorrow. Put the note somewhere that you will see it tomorrow and get it done.
Right before sleepy time, take another 10 deep breaths, this time with your eyes closed, and think about the thing that you are the most grateful for. Sweet dreams!
Daily: take 5 minutes every hour to stand up tall and straight. Let your shoulders come down and be relaxed and broad. Tighten your core a bit, like a belt. Let your spine grow tall to the ceiling. Relax and breathe deep.

All of this will help you lay a foundation for clear thinking, for better circulation, and for better rest. And if you can practice calm, clarity, and gratitude every day, you are really going to be on track to getting your body where you want it to go!

For a few more ideas, be sure to check out this article:

11 Mini Vacations That Fit Into Your Hectic Schedule

9 Ways to Give Your Brain a Break, Reset and Reduce Stress

Breathing Techniques That Help Reduce Stress, Calm Your Mind and Relax Your Body

7 Simple Ways To Reduce Stress at Work

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