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Lean Towards Laziness? Try These 10 Easy & Effortless Health Tips

Lean Towards Laziness? Try These 10 Easy & Effortless Health Tips

1. Use commercial breaks to your advantage

woman doing sit ups at home

    Alternate between push-ups, sit ups, and squats during commercial breaks. Or stick with one exercise, but aim to get in more reps as the number of commercial breaks increase.

    2. Catch up on shows ONLY while on the treadmill, climbing on the elliptical, or cycling on a gym bike

    Fitness

      With the summer temps soaring, take refuge inside and dust off that gym membership card. Rewarding yourself for going to the gym with your favorite TV show will make time fly when you are on the machine. I know I am overdue for some trashy Bravo shows, but if you aren’t brave enough to flaunt your obsession with the latest Real Housewives, OINTB, Game of Thrones, and Orphan Black are high on my list to watch. Before you know it, you’ve just spent 30-60 min in a sweat sesh instead of lounging on the couch!

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      3. Schedule workouts with friends

      Workout with friends

        Having a buddy will hold you accountable to meet the recommended 150 minutes of cardio or resistance training per week. Plus, you will have time to catch up and spend quality time with your buds. Studies have shown that exercising two hours a week reduces the risk of heart disease and stroke by over 25%.

        4. Keep a set of workout clothes at work

        Woman tying shoelaces

          Having a set of clothes at work will ensure that there’s no excuse if you forget them. If you decide to nix the gym that day, having your clothes near your desk will be a reminder that it is time to hit the gym soon.

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          5. Tote around a water bottle wherever you go

          Water bottle

            Aim to fill your bottle at least three of four times a day to hit the recommended 91 ounces (if you are a woman) or 125 ounces (if you are a man). Not only will you be better hydrated, but you will also get the added bonus of leaving your desk and walking to the water cooler. If plain water isn’t your thing, try infusing water with citrus, berries, or cucumber.

            6. Take five or 10 minutes on Sunday to prep a selection of ready to go snacks

            Snack

              I like to cut up bell peppers, carrots, and celery and throw in some sweet cherry tomatoes into a large Tupperware and toss with some lemon juice to keep things fresh in the fridge. Every day, I take a small portion of the veggie mix to munch on at my desk. Same thing with trail mix: combine a variety of nuts, dried fruit, and even dark chocolate in a large container (Mason jars work great here!) and put into a baggie for a satisfying snack. For some options that require no work, turn to yogurt cups or pouched tuna as perfect on-the-go snack options.

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              7. Better yet, spend a few extra minutes to make big batches of foods for easy and fast lunches

              Healthy Kids Lunchbox

                Crank up the tunes and get meal prepping! Roast a large pan of vegetables (onions, green beans, and broccoli is my current favorite combo), cook up some whole grains like brown rice or quinoa, and prep some lean protein like chicken breast or lentils. Add your favorite sauce or dressing, mix together, and portion for versatile, healthful, and fast lunch options.

                8. Swing by your local corner store for grub

                Corner store

                  Chances are you don’t want to make multiple trips during the week to the grocery store. That’s where the local corner store comes in. Scour the shelves for nuts and peanut butter and head to the refrigerated section for yogurt or pre-made protein drinks.

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                  9. Stock up on frozen produce

                  Closeup frozen mixed vegetables

                    Convenient, cost-effective, and long shelf-life?! Sign me up! Throw a handful of frozen berries on top of your morning oatmeal or nuke a bowl of frozen veggies as a fast and easy way to get in your fruits and veggies at every meal.

                    10. Eat from small plates

                    Stack of Plates

                      We have already talked about loading up your plate, but let’s talk about the type of plate. Studies have shown that plate or bowl size affects serving size.

                      Start small and work to incorporate more of these easy healthful tricks each week. Though small, each tip can come together and add up to some significant benefits for your health!

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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