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Fitness Product Hacks for Busy Workaholics

Fitness Product Hacks for Busy Workaholics

Hey, I know you! You’re a workaholic like me. You work 24/7; you show up to work early, you leave late, and when you’re not in the office, you’re still responding to emails, researching ideas, and planning for the weeks ahead. It’s hard for go-getters like us to turn it all off and shift our focus to things that don’t make any money – like the gym.

What I’ve found works best for me is to compact my exercise routines so that I don’t have to carve out too much time in my day to go to the gym. At work, we have a few different fitness products available. We all jump on the equipment every couple of hours to work different muscle groups, get a little pick-me-up, and get back to brainstorming.

There are at least 10 different ways to use each of the fitness items in our office, and there are even some great ways to work multiple muscle groups at a time for maximum exertion and time efficiency. Take a look…

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These Are the Only 5 Things You Need to Cram a Great Workout Session into Your Hectic Work Schedule

    We bolted gymnastics rings into our ceiling.

    They’re out of the way and adjustable for height, and they can hold up to a thousand pounds. You can use gymnastics rings at work, in your garage, or even in your backyard on a tree! But, as I mentioned earlier, we sought out equipment that can maximize muscle group usage and take up the least amount of space. Gymnastic rings are inherently unstable, so they force you to stabilize your body more than any other machine does. So, although you have to hang on for dear life with your hands, you’re definitely going to feel the workout in your arms, back, chest, and core the entire time you’re swinging. From pull-ups to push-ups, from deadlifts to the dreaded iron cross, you can do it all on a set of gymnastic rings.

    We have a treadmill in our back office

    With this machine in our office, I avoid waking up another hour earlier to take a run and a much-needed shower before work. I hop on our machine at work before heading out, so I avoid driving across town to my gym after work and fighting for a machine, and I avoid missing out on the limited time at home that I have in the evenings. There are a hundred different models out there, but what I like about our machine at the office is that it comes equipped with tons of built-in workout programs plus Google Mapping to mimic my normal fair-weather route outside. I can work from the machine via my laptop placed on the built-in workstation.

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    An Indo board lives on our lobby rug

    You can work your entire body with the Indo Board. It can be used for balancing fun and tricks, or you can use it to produce blood, sweat, and tears. It’s totally up to you. It’s essentially a balance board that was created to perfect the user’s surfing game, but if you utilize it for push-ups or combine it with the gymnastic rings, your entire body will be screaming after a few minutes.

    The foam roller keeps you going

    Have you ever been so sore the day (or two) after an intense workout that you think “man, this isn’t worth it”? You don’t have to hurt like that! After your cool-down, and a nice long stretch, take to the foam roller. By working your tired muscles with the foam roller, you’re pushing around all the lactic acid that’s built up in your muscles from your workout. You’ll be surprised at how not-sore you are the day after doing 50 lunges and squats.

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      Use something (anything) to keep track of what you’re doing

      Tracking your progress is the only way you’re going to see if your efforts are making any difference. Keep a journal, jot down some notes on your calendar, or use an app to do it all for you. Programs like iFit have a virtual coach, track your heart rate, count the steps you take throughout the day, and pair up to different machines, including most NordicTrack treadmills, bikes, and elliptical machines for individualized workouts and tracking.

      You can keep any of these products in your home if you’re not able to have them in the office. Just remember that you don’t have to go to the gym for two hours at a time, lifting 80% of your max with 3 minute breaks in between. (Who has time for that anyway?) You can utilize your body weight and exude high energy for minutes at a time throughout the day to keep your body active and in shape. If you really want a bigger focus on your health, you can find the time and the means to make the necessary changes. You’re a beast at work – you can do this too.

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      Featured photo credit: Kevin Jones via shutterstock.com

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      Kevin Jones

      Content Strategist

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      Last Updated on September 20, 2018

      How to Be Happy at Work and Find Fulfillment in Your Career

      How to Be Happy at Work and Find Fulfillment in Your Career

      If you’re going to spend 1/3 of our life at work, you should enjoy it, right?

      Trust me, I know that’s easier said than done. Difficult coworkers, less-than-desirable tasks, or even just being in the wrong position can all lead to a lack of enjoyment and fulfillment in your work.

      But what if I told you it doesn’t have to be this way? Or better yet, if you struggle with all of the above (and then some), what if I told you that enjoying your work and finding fulfillment regardless of those obstacles is possible?

      Don’t believe me? I don’t blame you because I was there too. Before implementing the tips below, I struggled to get through each day, much less find real fulfillment, in the office. Now, even after the toughest days on the job, I still come away with feelings of pride, accomplishment, and fulfillment. The best news is, so can you.

      If you’re ready to make those hours count and find happiness and fulfillment in the office, then read on to find out how to be happy at work and find fulfillment in your career:

      1. Discover the root(s) of the problem

      For this first step, we’ll need to think back to 8th-grade physics (humor me). We all know Newton’s 3rd law, “for every action, there is an equal and opposite reaction.” When you think about it, the same can be said outside of physics, and we see this law play out in our daily lives, day after day.

      Simply put, all the issues we deal with in the office (and life in general) affect us in a noticeable way.

      If you’re appreciated at work, like the work you do and receive frequent praise, promotions, or raises, then this will probably have an altogether positive effect on your life in the office.

      But what if we reverse this? What if you feel under appreciated, get passed up for promotions, or get denied raises? This is sure to affect the way you feel at work on a negative level.

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      So, before you can implement the steps of feeling happy and fulfilled at work, we first have to discover the reasons why you don’t feel that way already.

      Think about it, write a list, or make a mental note. Run through all the reasons you’re dissatisfied in the office, and don’t hold back. Knowing the exact obstacles you’re facing will make overcoming them that much easier.

      In fact, as a side-challenge to this article, I recommend picking the top three reasons contributing to your dissatisfaction at work and using the following tips to tackle them.

      2. Practice gratitude for an instant uplift

      Did you know the simple act of feeling grateful can increase your happiness and make you more fulfilled at work?[1]

      Well, it’s true, and it’s scientifically proven.

      Dr. Lisa Firestone notes that practicing gratitude “reminds us of what we lacked in the past.” Meaning, it serves as both a boost to happiness and a bit of a wake-up call that things have been or could be, much worse.

      Trying to conjure up feelings of gratitude can seem almost impossible when your work situation seems bleak, but hear me out: There are incredibly easy ways to get started and it doesn’t involve trying to “force” yourself to feel grateful about things that stress you out.

      For an instant pick-me-up, try this:

      Find a loose piece of paper, a blank sticky note, or anything you can write on, be it physical or digital. List just three things that you are absolutely without-a-doubt thankful for in your life.

      Now here’s the trick: Don’t just list what you’re grateful for, you have to list why you’re grateful for them, too.

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      For example, simply saying “I’m grateful for my kids” will probably make you feel good, sure, but what if we could amplify the warm, fuzzy feeling into real, lasting motivation?

      Instead, write the reason you’re so thankful for your children. Is it because they make you laugh and forget about other stressors? Or maybe they help to remind you of why you go to work every day in the first place?

      Whatever your reasons may be, jot them down and keep your list somewhere you can see it while you work. A quick glance at your gratitude list throughout the day can provide powerful, positive motivation to keep going.

      Bonus:

      If you can find just three things to be thankful for that specifically relate to your job, and list why those things make you grateful, your list can also help you find fulfillment in your work itself which can give you an even bigger boost of positivity throughout the day.

      3. Take meaningful time for yourself

      We all know creating a strong work-life balance can be crucial to feeling satisfied in our jobs, but rarely do we ever address how we’re spending our time outside of work.

      Many of us survive a 9-hour work day and commute home only to find ourselves busy with our personal to-do lists, running a household, and taking care of a child (or 2 or 3, and so on).

      If you spend all your time working, whether in the office or within your household, you’re going to feel drained at some point. This is why setting meaningful time for yourself every day is highly important.

      Look, I get it: I don’t know anyone in the working world who can shun all responsibility for a 3-movie marathon or happy hour with friends whenever they feel like it. But finding time for yourself, be it just 30 minutes to an hour, can really make a difference in how you feel at work.

      This works because you’ll have time to actually relax and let the day’s stress melt away while you enjoy something just for you. The to-do lists and stressors will still be there after you’re refreshed and ready to tackle them.

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      No time for me-time? Try this:

      If you have a busy household, you’ll need to capitalize on a block of time you know will be completely uninterrupted. The easiest way to do this: try waking up 30 minutes to an hour earlier than usual (or push bedtime back an hour if you’re a night owl, like me) and take time to do something you enjoy.

      This could be reading with a cup of tea, catching up on Facebook, spending time on a passion project—anything! As long as it’s meaningful to you, it works!

      Bonus:

      Starting your day with meaningful time for yourself can set you up to have a positive mood that lasts well into office hours, and having your me-time in the evening can give you something positive to look forward to during the day.

      4. Get productive and feel accomplished

      Don’t you just love the feeling of checking the last item off of a hefty to-do list? That’s because self-motivation can be a huge driver of positivity and success.

      When we accomplish something, no matter how small, it makes us feel good, plain and simple. Applying this tactic to your daily work can be the motivator you need to find fulfillment during the daily office grind.

      While there are tons of steps to get more done at work, I’ll share my personal favorite: Prioritizing.

      Now, many people handle prioritizing differently. Some like to tackle the little tasks first so they can spend focused time on the big to-dos. Others like to knock out the big items first and get to the smaller ones when they can.

      No matter which camp you’re in, you may be missing one crucial step: Time management.

      So how’s this work? When you factor in the amount of time your priorities will take, it can transform your productivity ten-fold.

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      Say you have three top priorities for the day. You might jump into the smaller ones or the bigger ones depending on your preferred method, and then find yourself out of time and bringing work home with you at the end of the day.

      This is prevented when you factor in time. Knowing how long each item will take, or deliberately setting specific blocks of time for your priorities can help you accomplish more in the same 8-9 (or 12) hours that you typically spend at work.

      Try this:

      Take a look at your priorities and consider how long they should take. Pop into your Google calendar (or Filofax, whatever works for you) and schedule time to work on your priority items around any important meetings or events of the day.

      The most important thing to remember is to stick to your dedicated time.

      Often, when we know exactly how long we have to work on something (and honor this time limit), we’re motivated to get more done on time to avoid taking work home at the end of the day.

      The bottom line

      There’s no need to waste 1/3 of our lives feeling unsatisfied at work. Luckily, you now have the tools to get started, take back your time, and become happy and fulfilled at work again.

      The only question is — which tip will you try first?

      Featured photo credit: Ellyot via unsplash.com

      Reference

      [1]Psychology Today: The Healing Power of Gratitude

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