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Tag: Ways

  • 10 ways to get more protein

    10 ways to get more protein

    What’s included:
    ✓     10 tips for eating more protein

    The patient resources are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances.  The patient resources are for your information only, and we advise that you exercise your own judgment before deciding to use the information provided. Professional medical advice should be obtained before taking action.  Please see here for terms and conditions.

    Please note that all of our resources must be used in full and are unable to be personalised or customised.

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  • Sneak a Sweat: 10 Quick and Easy Ways to Exercise During Your Busy Day

    Sneak a Sweat: 10 Quick and Easy Ways to Exercise During Your Busy Day

    Finding Time to Sweat: Quick and Easy Ways to Exercise During a Busy Day

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life, making it challenging to prioritize exercise. With lengthy to-do lists and packed schedules, squeezing in a workout can seem like a daunting task. However, incorporating physical activity into your daily routine is crucial for both mental and physical well-being. Enter the concept of "sneaking a sweat" – finding moments throughout the day to fit in a quick, effective workout. In this article, we’ll explore 10 quick and easy ways to exercise during your busy day, ensuring that your fitness goals don’t take a backseat to your busy schedule.

    Morning Routine

    Start Your Day on the Right Foot

    The ideal time to exercise is often argued, but one thing is certain: incorporating physical activity into your morning routine sets the tone for a productive day. Boost your energy levels and kickstart your metabolism with these morning exercises that can be done in under 10 minutes:

    • Jumping Jacks: 3 sets of 20-30 reps

    • Burpees: 3 sets of 10-15 reps

    • Mountain Climbers: 3 sets of 20-30 reps

    • Plank: 3 sets of 30-60 seconds

    • Yoga Stretch: Quick, dynamic stretches to loosen up your muscles

    Desk Break

    Take a Break, Get Moving

    If you have a desk job, it’s common to spend hours sitting at your computer. During your lunch break or when needed, take a few minutes to "sneak a sweat". Try these exercises that can be done chair-side or in a small space:

    • Chair Squats: 3 sets of 10-15 reps

    • Seated Leg Lifts: 3 sets of 10-15 reps

    • Arm Circles: 3 sets of 10-15 reps

    • Desktop Dips: 3 sets of 10-15 reps

    • Walk-It-Out: Take a brisk walk around the office or outside for a few minutes

    Lunch Break

    Use Your Lunch to Get in a Quick Workout

    Transform your lunch break into a mini-workout by utilizing your local park, gym, or even your backyard. Here are some exercises that can be done in under an hour:

    • Brisk Walking: 30-40 minutes

    • Bodyweight Exercises: Burpees, squats, lunges, and push-ups

    • Yoga Routine: Quick, flowing stretches to improve flexibility and balance

    • Dance Break: Put on some upbeat music and dance your way to exercise

    • Stair Running: Find a nearby staircase or gym and sprint up and down for an effective cardio workout

    Stair Climbing

    When Life Gives You Stairs, Make the Most of Them

    Need a quick energy boost or wanting to fit in a cardio workout while on-the-go? Find a staircase and take advantage of its fitness benefits:

    • Stair Sprints: Sprint up and down the stairs for 30-60 seconds at a time

    • Stair Treadmill: Use a workout app or YouTube video to guide your movements

    • Stair Yoga: Try downward-facing dog, triangle pose, or other poses on the stairway

    Evening Routine

    Wind Down with a Quick Fitness Fix

    After a long day, find time to relax and unwind with exercises that promote flexibility and calm. Prepare your body for a restful night’s sleep and wake up feeling refreshed:

    • Yoga Routine: Focus on gentle stretches and calming poses

    • Meditation: Quick guided meditation sessions to reduce stress

    • Breathing Exercises: Practice deep breathing and controlled exhales

    • Lying Leg Lifts: Do 3 sets of 10-15 reps to loosen up your calves and hamstrings

    • Hip Openers: Try pigeon, banded leg swings, or cat-cow stretches

    Incorporating Sneak A Sweat into Your Daily Routine

    Whether you’re a busy professional, a new parent, or simply someone looking for extra motivation, incorporating "sneaking a sweat" into your daily routine requires a few simple steps:

    • Identify your busiest days and plan exercises accordingly

    • Schedule your sweat sessions in your calendar

    • Vary your exercises to avoid repetition and prevent plateaus

    • Find workouts that you enjoy, making it more likely to stick to your routine

    • Invest in a fitness tracker or app to stay accountable and track your progress

    By incorporating these quick and easy exercises into your daily routine, you’ll be able to stay on top of your fitness goals despite your busy schedule. Remember, every sweat session counts, and even a short period of exercise can have a significant impact on your overall health and well-being.

    Conclusion

    Sneaking a sweat into your busy day doesn’t have to mean sacrificing precious time or energy. With these 10 quick and easy workout ideas, you can fit in exercise when and where you need it, allowing you to prioritize your fitness goals alongside the demands of your daily life. Whether it’s a morning routine, desk break, or lunchtime workout, every sweat session counts, and with these ideas, you’ll be well on your way to reaching your fitness goals.

    Frequently Asked Questions

    Q: How do I get motivated to exercise when I’m short on time?
    A: Start small and identify exercises that you enjoy. Find exercises that can be done in under 10 minutes and schedule them into your daily routine. Also, invest in a fitness tracker or app to stay accountable and track your progress.

    Q: How do I fit in exercise as a busy professional?
    A: Try exercise during your lunch break, take desk breaks to move around, or try exercising during your morning routine.

    Q: Can I really get a good workout in under 10 minutes?
    A: While 10 minutes may not be as effective as a longer workout, you can still get a good sweat going! Try high-intensity interval training (HIIT) or quick bouts of cardio to get your heart rate up and burn calories.

    Q: How will I know if I’m getting enough exercise as a busy person?
    A: Pay attention to your energy levels, sleep patterns, and overall mood. If you’re noticing improvements in these areas, you’re probably exercising enough.

    sneak-a-sweat-10-quick-and-easy-ways-to-exercise-during-your-busy-day

  • Three Simple Ways to Recharge

    Three Simple Ways to Recharge

    My client, who is also a therapist, said this to me the other day: “I know my values. I follow my values all day long. Then why do I still feel so blah, uninspired, and exhausted?”

    My simple answer to that question is that too much of anything can become a bad thing. 

    Wise effort isn’t just pointing your arrow toward your values and going at a level 10 on repeat. It’s about using your effort wisely. Sometimes that means dialing it up and other times that means dialing it back, and almost always it means changing things up.  If you’re the kind of person who values engaging in life with real meaning and purpose, but you’re feeling drained by the constant effort, you’re not alone. There’s a way to live intentionally without inviting burnout. Try these three simple shifts to turn your energy around and upgrade your day from blah to hurrah!.

    1. Notice What’s Worth It

    There’s a point when doing more doesn’t get you more. And some things just aren’t worth putting extra effort into. The question to start asking yourself is, What is worth my precious energy today? 

    One way to do this is by paying close attention to when you’re reaching a point of diminishing returns. 

    It’s not always black and white, and priorities will sometimes shift from day to day. Some days waking up at five to get to the gym is worth it, and on other days, you could use some extra sleep.  Listen inside, ask yourself whether something is worth it to you, in this moment, in this context, and then decide. 

    If you were to make a worth it/not worth it list of your effort, what would it look like? Here’s one of mine:

    Worth It

    Writing in the morning from 7am-9am

    Making waffles for my kids

    Walking with my mom

    Having make-up sex with my husband

    Not Worth It

    Writing from 11am-1pm

    Not sitting down to eat with my kids

    Talking about myself the whole time

    Picking a fight in the first place

    Make a list and pay attention to points of diminishing returns. By noticing what is worth it, you will start to make wiser choices as to what you take on, and what you pass up.

    2. Try Productive Procrastination

    When you have lost joy in what you are doing, even though it’s guided by your values, it’s also time to look at what  you are doing, not just how much. Too much of one thing, even kale, running, or taking care of your aging parents, can become a bad thing if you don’t add variety.

    One principle that can help with diversifying your energy diet is something called “productive procrastination.” Productive procrastination is when you swap one values-aligned activity with another adaptive, albeit less important, one. Erin Westgate, a researcher at University of Florida shared with me in a podcast interview that she came up with the concept when she noticed that in graduate school she would write papers to procrastinate studying for an exam. In her research Dr. Westgate found that not all forms of procrastination are equal. In fact, students who engaged in productive procrastination (e.g. cleaning your room to procrastinate doing paperwork) had the same benefits in terms of lower alcohol use and higher GPA as non-procrastinators. 

    Take a look at how you are using your energy and notice where you can diversify your energy diet with productive tasks. See where you can  try something new, or mix it up, or productively procrastinate so that you have a more nutritious effort diet. 

    Included in this, , of course, is an openness to just having more fun. Let’s look at that next.

    3. Have More Fun

    One of the things that surprised me most when we took our kids to a summer retreat at Plum Village Monastery, was that the nuns wore tennis shoes under their robes. They’d spend the morning in sitting meditation, leading dharma talks, cleaning dishes and chopping vegetables. But by afternoon, they’d be out playing ping pong, basketball, and volleyball with the kids. It’s quite a sight to see bald nuns in brown robes spiking a volleyball or a nun stealing a soccer ball from your kid. This type of  fun, is done on purpose. 

    Fun isn’t just good for you, it can be a form of activism. In the book Pleasure Activism: The Politics of Feeling Good, adrienne maree brown writes that engaging in pleasurable activities challenges the norms and structures that perpetuate suffering and oppression. By prioritizing happiness, fulfillment, and satisfaction in our own lives and communities, we can enhance our resilience and effectiveness in political and social movement. Living out your values does not need to be joyless and full of sacrifice. 

    When I interviewed Dr. Michael Rucker, author of The Fun Habit, he recommended we generate a “fun file.” 

    The purpose of the fun file is to serve as a tangible reminder of what activities make you happy and to encourage you to incorporate more of these elements into your daily life. What would be in your fun file? Keep a fun file and from it, make a list of 8-15 enjoyable activities. Make sure to include things that require no preparation or little time, things that are moderate in planning and time, and things that take a little more effort to make happen. For example, here’s mine:

    Low Effort/Prep/Time Commitment

    • Play Uno with my son
    • Gardening
    • Making desert on a weeknight

    Medium Effort/Prep/Time Commitment

    • Go to the farmer’s market
    • Hike with my dog
    • Make pasta from scratch

    High Effort/Prep/Time Commitment

    • Go to an outdoor concert
    • Take a beginner’s painting class
    • Lead a retreat in Costa Rica!

    What would you add to your fun file?

    Letting Go of “Burnout As A Badge Of Honor”

    There’s a big misconception we have about living from a place that’s rooted in meaning and core values: that unless we’re exhausted and miserable, we aren’t “doing enough.” The assumption is that burnout is the indicator that we’re moving the needle on important things. 

    I’d invite us to question and challenge that assumption. 

    What if being selective about how we expend our energy actually makes us more effective in the long run? What if more joy, more fun, and more pleasure actually fuel our capacity to make a difference? 

    If you are feeling burned out on all the meaningful activities you do, consider that it’s time to add in more play, spontaneity, and fun to your life. Make your list and make a commitment to do something fun every day. Even if it’s really small. And when you do it… savor it!

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  • 7 Ways to Manage Stress and Boost Productivity in the Workplace

    7 Ways to Manage Stress and Boost Productivity in the Workplace

    7 Ways to Manage Stress and Boost Productivity in the Workplace

    Stress is a common issue that affects many people in the workplace, leading to decreased productivity, absenteeism, and burnout. However, with the right strategies, it is possible to manage stress and boost productivity. In this article, we will explore 7 ways to do just that.

    1. Prioritize Tasks and Manage Your Time Effectively

    One of the most effective ways to manage stress and boost productivity is to prioritize tasks and manage your time effectively. This means setting clear goals, identifying the most important tasks, and allocating time for each task. This helps to eliminate distractions, reduce feelings of overwhelm, and increase focus.

    • Break down large tasks into smaller, manageable chunks

    • Set realistic deadlines and milestones

    • Take regular breaks to recharge and refocus

    • Avoid multitasking and focus on one task at a time

    2. Take Breaks and Practice Self-Care

    Taking regular breaks and practicing self-care are essential for managing stress and boosting productivity. Taking a break can help to reduce feelings of burnout, increase creativity, and improve focus.

    • Take a short walk or stretch during the day

    • Practice meditation or deep breathing exercises

    • Listen to music or nature sounds

    • Schedule time for exercise or physical activity

    3. Communicate Effectively and Build Relationships

    Effective communication and building strong relationships with colleagues and managers can help to reduce stress and increase productivity. Clear communication can help to prevent misunderstandings, reduce conflict, and increase collaboration.

    • Practice active listening and clear communication

    • Build relationships with colleagues and managers

    • Be open and transparent about needs and concerns

    • Avoid gossip and focus on positive interactions

    4. Set Boundaries and Learn to Say No

    Setting boundaries and learning to say no can help to reduce stress and increase productivity. Saying no to non-essential tasks and setting boundaries around work hours and workload can help to prioritize what is truly important.

    • Set clear boundaries around work hours and workload

    • Learn to say no to non-essential tasks

    • Focus on high-priority tasks and delegate when possible

    • Avoid overcommitting and prioritize self-care

    5. Get Enough Sleep and Exercise

    Getting enough sleep and exercise are essential for managing stress and boosting productivity. A healthy body and mind can help to improve focus, increase energy, and reduce feelings of burnout.

    • Aim for 7-9 hours of sleep each night

    • Exercise regularly, such as taking a short walk or doing a quick workout during the day

    • Avoid screens and electronics before bed

    • Prioritize self-care and make time for relaxation

    6. Practice Mindfulness and Gratitude

    Practicing mindfulness and gratitude can help to reduce stress and increase productivity. Mindfulness can help to improve focus and reduce feelings of overwhelm, while gratitude can help to increase positivity and improve overall well-being.

    • Practice mindfulness through meditation or deep breathing exercises

    • Write down three things you are grateful for each day

    • Focus on the present moment and avoid negative thoughts

    • Practice self-compassion and self-kindness

    7. Seek Support and Resources

    Seeking support and resources can help to reduce stress and increase productivity. Whether it is seeking support from colleagues, managers, or mental health professionals, having a support system in place can help to improve overall well-being.

    • Seek support from colleagues and managers

    • Consider seeking therapy or counseling

    • Look for online resources and support groups

    • Prioritize self-care and make time for relaxation

    Conclusion

    Managing stress and boosting productivity in the workplace requires a combination of effective strategies and a commitment to self-care. By prioritizing tasks, taking breaks, communicating effectively, setting boundaries, getting enough sleep and exercise, practicing mindfulness and gratitude, and seeking support and resources, individuals can reduce stress and increase productivity. Remember to prioritize your well-being and make time for relaxation and self-care.

    FAQs

    Q: What are some effective ways to manage stress in the workplace?

    A: Effective ways to manage stress in the workplace include prioritizing tasks, taking breaks, communicating effectively, setting boundaries, getting enough sleep and exercise, practicing mindfulness and gratitude, and seeking support and resources.

    Q: How can I improve my productivity in the workplace?

    A: To improve productivity in the workplace, focus on setting clear goals, prioritizing tasks, eliminating distractions, and taking regular breaks. Also, consider seeking support and resources, and practicing self-care.

    Q: What are some signs of burnout?

    A: Common signs of burnout include fatigue, decreased motivation, increased irritability, and a sense of hopelessness. If you are experiencing these symptoms, it is important to take action to manage stress and prioritize self-care.

    Q: How can I communicate effectively in the workplace?

    A: To communicate effectively in the workplace, practice active listening, clarify expectations, and avoid assumptions. Also, focus on building strong relationships with colleagues and managers, and prioritize open and transparent communication.

  • The Best Ways To Deal With Hairloss

    The Best Ways To Deal With Hairloss

    If there is one evident physical condition many of us would experience due to ageing, it would be hair loss. The natural ageing process, combined with repeated stress and anxiety as well as an unhealthy diet, speeds up hair loss. While it will start at a minimal level, the loss will become more prominent as the hairline gets thinner as time passes. Understanding these causes can empower you to take control of your hair health.

    Thankfully, there are many supplements and remedies out there that you can routinely follow to treat your hair loss. With men and women having different reasons and factors that affect their own hair loss cases, it’s essential to the right solution to promote healthier hair moving forward. This variety of solutions should give you hope and reassurance that there is a solution for your specific case.

    Healthy Hair Supplement For Men

    Hims products help men get thicker, healthier hair

    When discussing hair loss in men, it’s always important to begin by discussing what causes balding, even in younger men who haven’t aged. Numerous medical diseases can also result in hair loss, such as trichotillomania, telogen effluvium, alopecia areata, fungal infections, iron insufficiency, certain thyroid problems, and even abrupt weight loss. The body’s immune system targets the hair follicles in itself when alopecia areata occurs. elogen effluvium is yet another transient hair loss syndrome that can be brought on by stress.

    For men, FDA-approved medications like Minoxidil, the generic for Rogaine®, offer a safe and effective solution for hair loss. This topical treatment, applied directly to the scalp, stimulates new hair growth, making it the most effective treatment for mild to moderate baldness and new hair loss. Minoxidil, available through Hims as part of a hair loss treatment suite, can help restore hair density in men with thinning hair.

    Meanwhile, finasteride, an oral drug that addresses hair loss by preventing the hormones that prevent hair growth, is an additional treatment option for male pattern baldness. This can both stimulate hair growth and assist in stopping further baldness.

    Regrowing Thicker Hair For Women Through Rejuvenation

    Hers Hair Blends help women achieve the mane of their dreams

    For the women out there, hair loss is influenced by a wide range of factors, from lifestyle decisions to genetic predispositions. While nutritional deficiencies, stress, and specific medical diseases like polycystic ovarian syndrome (PCOS) can also be significant contributing factors, hormonal imbalances, particularly those related to thyroid function or menopause, often play a major impact.

    Furthermore, using specific drugs and hair treatments may aggravate or cause hair loss and thinning. For women experiencing hair loss, a proper diagnosis and course of therapy requires understanding the intricate interactions between these factors. The Hairblends Postmeno Serum, a safe and effective choice for women dealing with hair loss, especially after coming from a post menstrual cycle, featuring the finasteride and minoxidil medications, provides reassurance and confidence in your hair care decisions.

    When growing back natural hair, you want to promote the health of your hair and scalp. Nobody likes dandruff, frizz, split ends, a dry scalp, or too-dry hair. Combining various hair care products with clinically established active components prescribed by a healthcare professional can be beneficial.

    To prevent product buildup, start small by selecting the appropriate shampoo and conditioner for your hair type. The Hers Triple Threat Shampoo is a great choice, a natural thickening shampoo with saw palmetto, Biotin, and pumpkin seed oil. It can help strengthen, nourish, and volumise women’s hair, and it’s vegan, cruelty-free, paraben-free, silicone-free, sulphate-free, and gluten-free formula provides confidence in your hair care choices, making you feel informed and knowledgeable about your hair care routine.

    Moreover, by creating a daily hair care regimen that fits your hair’s demands, you can also incorporate hair care products such as collagen peptides, scalp therapy, and vitamins like Biotin, much like how the Hers Detox Scalp Scrub hydrates your dry scalp and exfoliates to remove buildup. This personalised approach to hair care empowers you to take control of your hair health.

    Additionally, lessening the number of hairstyles that break the hair (tight ponytails are one way to do this) will encourage dense, healthy hair growth. Hers offers a personalised approach to hair care should make you feel valued and catered to. Women can opt for the Hair Vitamins + Minoxidil and Biotin + Minoxidil chewables, which give them an easier supplement to take to cope with hair loss as they also contain the much-needed minoxidil for aiding in your hair health journey.

    With these solutions, women can regrow hair in 3-6 months (*disclaimer: Based on studies of topical and oral minoxidil), and you can say hello to thicker, fuller hair. This lineup of hair treatment solutions gives you assurance that the journey for thicker and fuller hair starts when you take your appropriate choice of hair supplement.

    *Hair Hybrids are compounded products not yet approved by the FDA. The FDA does not verify the safety or effectiveness of compounded drugs. Prescription products also require an online consultation with a healthcare provider who will determine if a prescription is appropriate. Restrictions apply for both Hair Hybrids and Prescription products.

    See website for full details and important safety information.

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