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6 Ways to Get Fit Before Work Even Starts

6 Ways to Get Fit Before Work Even Starts

With everything going on in your crazy schedule, do you struggle to find time to get fit? Your day is likely full of work, family time, meals, and other obligations. With hardly a second to sit down and breathe, how in the world will you ever be able to achieve your fitness dreams?

Fortunately, with a few life hacks, you can start getting fit before you even get to work! You don’t need to be a personal trainer, marathon runner, or bodybuilder to start getting fit – you don’t even need a gym membership. All you need are a few simple changes to your morning routine. Once those tweaks become habits, you’ll be on a clear path to a fit new you.

1. Ride Your Bike to Work

Ride Your Bike to Work

    You can get a good morning workout simply by riding your bike to work. Not only will this help burn some additional calories, but riding your bike to work will save money and make parking easy too. This change to your morning commute will help jumpstart your fit day. Enjoying a leisure ride to work, enjoying the breeze and fresh air, will help you get mentally fit as well. Riding your bike can also relieve stress caused by traffic.

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    2. Enjoy a Nutritious Breakfast

    Enjoy a nutritious breakfast

      You get out what you put in. If you start your day eating a big, nutrient-dense breakfast, you’ll have energy to keep you going through the morning. Find wholesome foods you love and start including them in your breakfast: turkey bacon, whole-grain toast, oatmeal, fruits, low-sugar yogurts, etc.

      If you opt for sugar-filled cereals and pastries, you’ll feel the crash before you even reach lunch time. Give yourself the physical and mental boost you need to start the day off right. When you start the day eating healthy, you’re more likely to continue eating healthy the rest of the day.

      3. Workout in the Morning

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      Morning Jog

        The longer the day drags on, the more tired you’ll become. By the end of the day, it’s difficult to still have motivation or energy to exercise. Do yourself a favor and get your workout out of the way as soon as you wake up. Go for an early run, lifting workout, yoga session, or whatever exercise you enjoy. You’ll start the day energized and determined, and that momentum will carry you through the whole day.

        4. Plan Your Meals

        Plan Your Meals

          Determine what you’re going to eat before you step out the door. You don’t need to pack a lunch every day, but you should know what you’ll be eating for at least the next eight hours. Don’t just wing it! Failure to have a meal plan can lead to excessive snacking and unhealthy alternatives. If you know what you’re going to eat, you’re more likely to stick to a healthy meal plan and eat nutritious foods to support your fitness goals.

          5. Take the Stairs

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          Take the Stairs

            The stairs might take a few extra minutes, but you’ll be extra happy with the results. Taking the stairs will help you get practically fit. You’ll see your endurance and health improve day by day as you begin climbing each floor with more energy. In no time, you’ll be reaching your destination without being out of breath. You’ve now gained a new level of fitness inside your own work building!

            6. Pack Snacks

            Apple - Pack a snack

              Think about it. You always get hungry before lunch, and how many times does that lead you to the vending machine? Packing healthy snacks will help you avoid sugary pitfalls and save money at the same time. You’ll feel better after enjoying a healthy snack, and this will help you stick to your fitness resolutions. You don’t need to go crazy either – an apple, a handful of nuts, or a bag of carrots will suffice.

              Fitness transformations don’t require huge changes – all you need is minor tweaks! Not only will these changes directly improve your healthy, but they’ll also indirectly influence the rest of your health decisions for the better! Get started with these life hacks right away and watch your health begin to improve.

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              Featured Photo Credit: woman with handbag, man on a bike, a nutritious breakfast, morning jog in the woods, pencil and notebook, woman on stairs, apple.

              Featured photo credit: Marius Boatca via imcreator.com

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              Last Updated on September 16, 2019

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

              We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

              The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

              Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

              1. Break Your Work into Little Steps

              Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

              For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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              • (1) Research
              • (2) Deciding the topic
              • (3) Creating the outline
              • (4) Drafting the content
              • (5) Writing Chapters #1 to #10,
              • (6) Revision
              • (7) etc.

              Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

              2. Change Your Environment

              Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

              One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

              3. Create a Detailed Timeline with Specific Deadlines

              Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

              Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

              My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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              Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

              4. Eliminate Your Procrastination Pit-Stops

              If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

              Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

              I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

              5. Hang out with People Who Inspire You to Take Action

              I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

              Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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              As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

              6. Get a Buddy

              Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

              I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

              7. Tell Others About Your Goals

              This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

              For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

              8. Seek out Someone Who Has Already Achieved the Outcome

              What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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              9. Re-Clarify Your Goals

              If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

              Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

              10. Stop Over-Complicating Things

              Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

              Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

              11. Get a Grip and Just Do It

              At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

              Reality check:

              I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

              More About Procrastination

              Featured photo credit: Malvestida Magazine via unsplash.com

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