Monthly Archives: January 2017

How to Stay Energized at Work

After a few weeks back at work from the holidays, it’s easy to experience a decline in energy as you get back into the swing of things. Here are some tips to stay energized and focused to get you over that slump.

1.       Take breaks. It may seem counterproductive, but taking breaks can actually improve your ability to get work done. Simply getting up and taking a walk to get some blood flowing can improve your energy levels and your quality of work as well.

2.       Be careful with caffeine. The first thing a lot of us do when we are tired at work is reach for the coffee pot. This can be effective, but it can also backfire. You might find yourself even more tired when the caffeine wears off or you could have trouble sleeping later on at night. Try limiting your coffee consumption or switching to tea as the afternoon approaches. 

3.       Stay engaged. As things pick back up at work, it can be easy to hunker down in your office and shut everyone else out in an effort to get more work done. But socializing in your office is important! It builds a stronger communal bond, breaks up the work day and allows the sharing of ideas.

Healthy Tips for Trashing Take-out

Eating healthy can feel like a chore – one a lot of us would love to avoid. But if you vowed to change your diet this year, whether your goals are to lose weight or simply improve your overall wellness, here are some tips to make your “chores” a little easier:

1.       Don’t leave behind the leftovers.

Packing a lunch for work is often a difficult task. You want to keep it healthy, but also have enough variety so that you don’t get bored and take a trip to that takeout place you love during your break. This can be easily remedied with leftovers! Simply make a little bit more food for dinner than necessary for you and your family and take the rest for lunch. That should help taper that sandwich and salad rut.

2.       Map out your meals.

Decide in advance roughly what your menu will look like for the week. It is harder to deviate from a diet when a plan is already in place and groceries are bought. Not only does this save time and effort during the work week, but it can also be a money saver. Choose recipes in which some of the ingredients overlap to cut back on food waste and your grocery bill. 

3.       Schedule shopping trips.

In the same vein as meal planning, it is also important to schedule your grocery store visits. It is best to do this on a day off or weekend. If Monday rolls around and there’s nothing healthy in the pantry to cook for dinner, it will be far too easy for you to pick up the phone to order pizza.

Nurturing the Gym Newbies

Every January, many who have “dropped the ball” on their health and fitness goals rush to the gym in the following days to jump start their resolutions. For more frequent gym-goers, this can come as a shock when their previously unoccupied gym is swarmed with newcomers. While the immediate reaction is to get frustrated, it is important to remain positive. 

Going to a gym for the first time can be intimidating. Here are some tips to ensure your gym time remains a positive and healthy part of the day, whether you’re a regular or a first-timer.

1.       Don’t wish for failure.

Everyone knows that gym populations start to dwindle back down to regulars in late January to early February. If you frequent the weight room, it’s easy to hope for that exact outcome. Don’t! Everyone has to start somewhere. Instead of hoping they give up like many who make resolutions, hope they succeed, become healthier and perhaps more gym-savvy.

2.       If you see someone confused, help them!

Everyone has had that moment: you look at a machine and are confused about what muscle it works, let alone how to use it. If you see an unfamiliar face obviously having problems, kindly offer to demonstrate. Not only does this facilitate the kind of comradery one would want to find in a gym, but it also might free up that machine you have had your eye on a bit quicker.

3.       Remember how far you’ve come.

No matter your level of physical fitness, age or athletic experience, going to a weight room or an exercise class for the first time is scary for most. But the important thing is, these newbies are chasing their goal. That’s a good thing! Try to remember the obstacles you overcame to get to your desired fitness level. Odds are the people you are wishing away are going through something similar. A friendly face and patient attitude may be just what they need to get over that newcomer’s anxiety.