Healthy habits start here. Did you know that 5 minutes of exercise or even five simple healthy adjustments can jump start life-long behavior change?
It’s true, Our Fit in 5 Series is designed to provide you with ways to fit wellness into your busy life... Simply.
It really is that simple. This little bit of an effort makes a big impact. On the days you have a bit more time, have at it and do a little more! Go to the FitKit Exercise Library and...
- Pick 5 exercises depending on your goals.
- Perform each for 30-45 sec (or 15-20 Repetitions).
- Rest for 5-10 seconds between each exercise.
- Repeat sequence for longer work out if desired.
- Do 5 times a week for best results.
Travel does not mean you have to abandon your workout routine. Simply pack your FitKit MOVE and log into the FitKit.com exercise library for cardio, strength and flexibility moves. Fitting in these 5 tips will also help you maintain you workout while on the road.
- Run or walk up the steps of your hotel or a hilly area for cardio.
- Check out local bike shop for bike rentals. Some even have bike tours around the area which is a fun way to sightsee and get in exercise.
- Ask the hotel concierge or check our MapMyRun.com for a walking / running routes around where you are staying.
- Check out the FitKit Exercise library for moves to do in your hotel room.
- Powerwalk the area to get a lay of the land when you arrive.
Sitting long hours at your desk can cause things to tighten up. Luckily we have some stretches to do right at your desk! Go to the FitKit Exercise Library to fit these 5 stretches into your day.
- Lower Back Stretch
- Hip Stretch
- Hamstring Stretch
- Neck Stretch
- Wrist Stretch
We all have the best intentions but then life gets in the way. We get it. Luckily trying these few tips will help you get that daily activity in.
- Lay out your workout clothes at night.
- Make a workout date with a friend.
- Skip the elevator, take the stairs.
- Suggest a walking meeting.
- Spend half of your lunch break on a walk.
When life gets busy, fitness always seems to be the first item dropped from our to-do list. But it doesn’t have to. Here are 5 ways to fit in fitness.
- Make your workouts ultra-efficient.
- Workout in the morning.
- Workout every Monday to jumpstart your week.
- Keep workout bands on hand for impromptu free time.
- Make fitness a lifestyle change, not a time suck.
Small bits of exercise can add up, so try these simple tips when you find yourself with idle time.
- Do 3 sets of squats during commercial breaks.
- Balance on one foot while talking on the phone.
- Do glute squeezes while standing in line.
- Do deep breathing exercises at stop lights.
- Suggest a walking meeting.
When you have limited time to get in a workout, here are some tips to make sure the time you do have counts.
- Combine cardio and strength (think jump squats).
- Try 3, 10 min mini workouts throughout the day.
- Or… 1/2 your workout in the morning and ½ in the evening.
- Add 20 sec sprints (run, bike, swim or walk, etc. faster).
- Try a new move once a week.
Losing motivation to workout happens more than we like to admit but hopefully these few tips will get you (and keep you) moving.
- Just do 10 min – We guarantee you’ll end up going longer.
- Be sure to choose activities you actually enjoy.
- Change your routine whenever possible.
- Get outdoors. The fresh air and sunshine will do wonders.
- Try a new class to challenge your body.
Going out to eat with friends, family or for business meetings is not an excuse to abandon your healthy eating habits. Fit in these 5 tips while eating out to stay on track.
- Stick with grilled, broiled, or steamed dishes.
- Eat half your meal and doggy-bag the rest.
- Review the menu online to know in advance what to order.
- If you must have dessert, choose fresh fruit or share.
- Order a salad and an appetizer for your meal.
Having these 5 foods on hand are great go-to’s to have around when you get a sweet tooth or feeling the need to snack. Fitting in these 5 healthy foods in your kitchen will ensure you’re making smart choices.
- Fresh Fruit
- Canned Tuna or Salmon
- Sweet Potatoes
- Nuts & Seeds (eat sparingly)
Swapping standard foods and fitting in healthier choices will not only help the numbers on the scale go South, but will offer a greater amount of nutrients and often less fat and calories.
- Swap brown rice for white rice.
- Swap baked or roasted sweet potatoes for fries.
- Swap mashed cauliflower for mashed potatoes.
- Swap Greek yogurt for sour cream.
- Swap frozen banana or grapes for ice cream.
- Prepare a big batch of Quinoa and/or brown rice.
- Bake or grill chicken breasts, enough for the week.
- Hard boil a dozen eggs.
- Bake sweet potatoes.
- Chop veggies.
We all have the best intentions but it's often hard to stay on track. These simple tips will ensure that you make good choices more often than not.
- Don't shop without a list.
- Remove unhealthy food from house.
- Always keep healthy snacks on hand.
- Prep food every Sunday for the week.
- Track your food intake.
We are told to drink more water throughout the day but sometimes that doesn't always happen. These few tricks will help you meet your daily hydration quota.
- Drink 1/2 body weight daily.
- Add fresh lemons/limes to your water.
- Get some cool reusable straws.
- Drink 16 oz of water upon waking.
- Choose sparkling water over soda.
Cooking at home is not only healthier, but a heck of a lot cheaper. Here are some tips to making your home cooked meals more exciting while keeping them healthy.
- Try a new recipe every week.
- Keep healthy staples on hand.
- Use spices to herbs to enhance flavor.
- Eat on smaller plates.
- Fruit for dessert is always best.
We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused.
- Reduces stress levels.
- Alleviates anxiety.
- Improves concentration.
- Reduces mild depression.
- Increases self-awareness
While there is no magical way to make us happy forever, we do have the ability to fit in experiences to feel happier more often and create lasting happiness in daily life.
- Express Gratitude – When we express appreciation for what we have (health, relationships, experiences, successes, etc), we are better able to recognize the good in our lives.
- Volunteer – The act of giving to others can make both the giver and the receiver feel better, And seeing people less fortunate can make you more grateful for what you have.
- Be Optimistic – Changing the mindset about situations and your future will lend a positive outlook, better outcomes and help accomplish goals.
- Laugh More – Laughter really is the best medicine. It releases endorphins that battle the negative effects of stress and promote a sense of well-being and joy.
- Be Positive – When we have a positive mindset, anything is possible. Studies show the benefits of a positive mindset create levels of happiness and so much more. Be sure to surround yourself with positive energy and people.
When you can’t think straight because life is pulling you in a million directions, you can fit in ways to help calm the mind.
- Get outside – Without your phone! The fresh air and sunshine will awaken the senses.
- Unplug – Try a digital detox, even a few hours will distance you from the stimulation and allow you to be present and focus on what is in front of you.
- Listen to soft music – Slow tempo music can be soothing while releasing the stress of the day.
- Stay in the Present – If you can focus all of your attention on what is right in front of you, there will be no room for anything else.
- Eliminate the clutter – Simply organizing and cleaning up your space will not only clear the clutter physically, but also mentally.
Starting a meditation practice can be daunting, but we have simplified it for you in 5 easy steps:
- Find a quiet place, sit comfortably and close your eyes.
- Take a moment to release racing thoughts and quiet the mind.
- Make no effort to control your breath; simply breath naturally.
- What thoughts come up, focus on your breath and try to let them go.
- Start with 3 min a day, working up to 10 min.
It’s been proven that acts of kindness can boost your mood, reduce anxiety and release feel good hormones. Who wouldn’t want that! Fit in these 5 ways to add more happiness to your life… and others!
- Compliment someone to their boss.
- Generously over tip now and again.
- Ask: “How can I help?”
- Write a positive online review of a business you like.
- Stop and help a tourist.
Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle. Fit in these 5 tips to benefit your heart, weight, mind, and more.
- Power Down - The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Cover any displays you can’t shut off.
- Save Your Bed for Sleep - Your bedroom should feel relaxing. Don’t sit in bed and work, surf the Internet, or watch TV.
- Watch the Caffeine Intake - Coffee in the morning is fine for most people. But start to cut back or avoid caffeine in foods and drinks come early afternoon.
- Room Temperature: The best sleep temperature for most people is between 68 and 72 degrees.
- Nix Naps - You’ll rest better at night. But if you have to snooze while the sun’s up, keep it to 20 minutes or less. Nap in the early part of the day.
Finding ways to achieve balance in both your work and personal lives not only allows you to perform optimally in both areas but creates a calmness to focus and be more present.
- Set Your Priorities – If you were to only focus on one thing, what would it be? That answer is your top priority. What would you focus on 2nd, 3rd, 4th, 5th? You’ve now identified your top 5 priorities.
- Manage Work Time – Plan when you’ll leave the office from the beginning of the day. That means understanding what needs to get done for the day and getting it done first so you aren’t scrambling after hours to finish up.
- Set Boundaries – Today’s technology can make the line between your work life and personal life quite blurry. Turn off your cell phone and laptop when you’re at your son’s soccer game, and ask friends and family not to interrupt your workday unless it’s an emergency.
- Evaluate Your Work – Life Balance on a Regular Basis - Set aside some time once every other month or so to reflect on your current balance, what you would like it to be, and what the plan is for arriving there.
- Say NO to Activities that Sap Your Time or Energy – Don’t give in to every request that comes your way. If it doesn’t fit into your schedule or align with your priorities, don’t overwhelm yourself by taking on more.