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How to Stay Healthy Juggling School and a Full-Time Job

How to Stay Healthy Juggling School and a Full-Time Job

Trying to balance work and school is difficult task by itself, and throwing in your New Year’s Resolution of getting fit makes it even more difficult. The thought of having all this on your plate is enough to make most people order a pizza, sit on the couch and drop their annual fitness goals around February, but I urge you not to believe the misconception that you can’t work full time, go to school, and stay healthy. I’ll show you exactly how I’ve been doing it for years!

Schedule

scheudle

    One of the reasons why a lot of people find it difficult to balance work, school, and a healthy lifestyle is because they don’t schedule anything and just try to “fit in” gym visits. When you have plenty of free time to work out at your leisure, you might be able to get away with this, but working 40+ hours a week and dedicating around 20 hours a week to school doesn’t give you much leeway in terms of working out and eating right. You need to develop a set schedule of when you’re going to go to the gym and when you’re going to eat meals.
    When you create your schedule, make sure that it’s reasonable and something you can stick with. If you know you can’t wake up at 5 Am to hit the gym (I’m not a morning person at all), schedule it for another time because you’ll end up throwing your entire schedule out of whack by making an inconvenient plan that you won’t be able to commit to.

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    Pack your lunch

    pack your lunch

      Nutrition was a huge issue for me when I first started trying to get healthy, and it’s something that I’m sure a lot of you struggle with as well. I learned the importance of making sure I packed my own food when I was working at night and going to school 4 days a week right after I finished work.
      When you’re constantly on the move, it’s very tempting to hit the closest fast food restaurant you can find and get something to eat ASAP because you’re usually going a long time in between meals—as soon as you get a little free time you want food immediately and will grab whatever is convenient (which isn’t healthy food 9 times out of 10). In order to fix this, start making your food and taking it with you. My go-to meal was chicken, rice, and mixed veggies that I made ahead of time, which could be stored easily in little plastic containers and taken to work. Some other good food choices are:

      • Smoothies
      • Sandwiches (use whole-grain bread)
      • Mixed fruits
      • Greek yogurt

      These were all things that I kept on hand because they can be consumed quickly, are good for you, and don’t require cooking! Start eating 6 small meals throughout the day to decrease cravings and to avoid starvation. If you need more help in the nutrition department, here are some helpful tricks for healthy eating.

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      Keep a gym bag in your car

      gym bag in car

        I once put off going to the gym after getting out of class because I didn’t want to go home, get my gym stuff and go back to the gym. This is when I realized that I needed to start carrying a gym bag in my car, packed with shorts, shoes, and a shirt. This way, I’d be ready to go to the gym at any time. You don’t want to give yourself any reason not to go to work out. If you took the first tip and penciled gym time into your schedule, you should already have your gear ready to go, but sometimes things come up and your schedule gets altered. Also, if you get out of class or work early one day, you can get in a workout before you go home!

        Join your school gym

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        college gym

          If you’re fortunate enough to have a gym on campus, take advantage of it. Today, it’s no longer just universities that have gyms for students: many community colleges also have gyms on campus that’s accessible to students. You just have to fill out some paperwork and present your school ID to get access. My school’s gym is completely free for all who attend it, so it saves time and money. I still have a gym membership elsewhere though because I like to have a gym close to my house— if you can afford it, it’s nice to have two options available like that.

          Start slowly

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            The entire idea of getting fit and improving your life is very fun and exciting, and because of this, it’s easy to just go all in right away and immediately want to hit the gym 5 days a week. Commitment is great, and necessary, but you want to try to pace yourself into it. If you start out by going to the gym 5 days a week on top of your hectic schedule, it’s easy to wear yourself out quickly. Getting fit is not a sprint, it’s a marathon, and pacing yourself will really benefit you in the long run.

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            You’re already dedicating over 60 hours of your week to work and school, so trying to stretch yourself to go to the gym another 10 hours a week is a lot. It’s certainly not impossible, but chances are your body isn’t accustomed to such a strenuous schedule. Just like your muscles, you have to gradually develop your schedule. Consider starting out by going to the gym 2 days a week, and after doing this consistently for a while, add on another day or two.

            Use Apps

            fitness apps

              I love fitness apps, and really grew to appreciate them while both at school and working full time. Because we’re always running around, it’s hard to track things like our workouts, calorie intake and even daily schedules. At the very least, you should have an app for tracking your diet/calories, but if you’d like to track your workouts, get an app for that too. There are many great fitness apps out there, and you can check some out here: The Top 10 iPhone Apps for Losing Weight and Getting in Shape

              Balancing work, school, and a healthy lifestyle is hard, but using these tips and tools helps me stay on top of it all. Don’t give up on that New Year’s Resolution just yet—let’s get fit!

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              Last Updated on January 17, 2019

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

              In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

              Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

              Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

              Why Is It Hard to Live A Peaceful And Happy Life?

              Our Habitat Has Become Too Technological

              The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

              There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

              How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

              According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

              Too Many People Don’t Want to Unplug

              Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

              The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

              Listen carefully:

              We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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              The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

              Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

              8 Mindfulness Exercises to Start Practicing

              There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

              Are you ready for it? Let’s go!

              1. Pray Daily

              You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

              When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

              Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

              Pray. You won’t regret it.[5]

              2. Pay Attention to Your Inner Thoughts

              A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

              By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

              Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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              If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

              This article can guide you to beat negative thoughts:

              How to Stop Automatic Negative Thoughts When You’re Overwhelmed

              3. Smile Often

              Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

              Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

              Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

              The moment that you smile unconsciously, you then know that you are truly happy.

              4. Organize Your Working Desk

              A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

              When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

              Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

              Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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              5. Celebrate Your Friend’s Victories

              I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

              Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

              What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

              6. Listen to Your Spouse/Partner

              God put someone in your life for a reason. You might as well listen to him or her.

              I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

              I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

              7. Give Yourself a Break from Technology

              You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

              How do you do that? This is my formula:

              First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

              If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

              If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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              If you score more than 35, you need to take action immediately.

              Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

              8. Go Exercise

              Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

              The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

              You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

              12 Benefits of Regular Exercise You Should Know

              The Bottom Line

              It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

              It is possible to live a happy and peaceful life. It only depends on you.

              Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

              More Resources About Mindfulness

              Featured photo credit: Lesly Juarez via unsplash.com

              Reference

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