Just Live Mindfully


Tag: exercise

What’s Your Travel Routine?

When you’re traveling, you know your routine is going to get thrown off a bit.  It’s a given.  But do you stick to your normal routine or be a little more free?  For me it all depends – who am I with, where am I going, what will I be doing, etc.  I’m actually traveling now for my full time job and this topic came to mind after not feeling rested after a few nights in the hotel.  My dilemma was whether to sleep a little more or wake up early and get a workout in.

Before you go jumping on me, let me give you some background information.  This week I’m traveling for my full time job, to a place that kind of has nothing around it (within an hour) and is for training…training that is from 9:00 AM to 4:00 PM for five days straight.  When I told my husband where I was going he said “Oh that place, there’s nothing there!”  Yea, I was a little nervous, no lie.  My plan was to come and follow my normal routine, with the exception of when I do my workout.  Because I was going to be waking up later, I figured I’d try to do my workouts in the morning instead of the afternoon/early evening.  The first day, it didn’t happen.  The second day, it also didn’t happen.  I slept in!

I tried to figure out why and a number of reasons came to me:  “The bed is not my bed”, “The pillow is not my pillow”, “The temperature in the room is not what I’m used to”, “I’m in a place that I’m not 100% comfortable with”, “I’m away from my husband”…

I could go on and on, but what’s the point.  I mean, these are really first world problems.  And yes, I’ve tossed and turned the past two nights.  It has not been too good of an experience with my sleeping pattern yet.  And don’t get me wrong, the bed is comfortable and the room is clean.  I just cannot seem to find sleep.  Needless to say, the first two nights, I chose to sleep in.  And I will tell you, this is my normal routine.  And it’s been a good decision to sleep in a bit.

What I wanted to do was abandon this routine and wake up early to workout.  I wanted to get it done so I could still feel like I’m myself.  I personally fit in fitness 4-5 days a week and it helps me feel human – both mentally and physically.  Since I arrived at my destination on Sunday, I have not exercised once.  Yes, I’ve walked a bunch and gotten my steps in, but not like I do at home.

At home, I typically get in a run or do some weight training.  It clears my mind and helps me sleep better.  The hotel does have a gym, but I have not used it at all this trip.  And trust me, it’s a good gym – treadmills, free weights, a Bosu ball, and a spot to do some yoga.  So why have I not used it yet?  Because I’ve decided to stick to my routine and get more sleep in the morning.  Although exercise is important to me, sleep is just as if not more important.

So here’s my question to you – which is more important for you?  Sticking to your routine or going outside of that routine and trying something new?  Only you can answer that question.  For me, sticking to my routine is more important on this trip, especially because it’s a trip that’s for work and I have to be on my A-game.  But for my next trip, things might be different.

My sole purpose for this post is to share with you that there are good things to sticking to your routine and there are challenges with sticking to that too.  As with anything, you have to weigh your options and see what’s in front of you.  I’d love to hear more about your travel routine, but for now…I’m off to bed.

Need More Activity in Your Desk Job?

I’ve been working a desk job for the past 13 years and I’ve just recently learned how important being healthy really is.  That includes proper nutrition AND physical activity.  You probably already know, but a lack of physical activity can create an onset of many health risks.  Unfortunately, you cannot have one without the other.

For many people with a full time job, it can be very hard to fit in any type of physical activity and therefore they rely solely on nutrition during the week.  Trust me, I get it.  If you have a demanding full time job like me, your focus the majority of the time is at work or dealing with the demands of your household.  If you’re in a corporate setting, it can be even more challenging.

Many people in a corporate work environment, like myself, sitting more than 5 hours a day.  Yes, I said 5 hours.  Crazy, right?  We’re either working at our desk or in meetings the majority of the day.  Unfortunately this sitting can lead to decreased longevity, among other things.  The American Journal of Preventative Medicine actually found that sitting for long stretches of time can increase our risk for heart disease and cancer.  What’s even more shocking is that even if people had physical activity in their lives, their lifespan was still shortened because of the extended periods of sitting.

I don’t know about you, but I definitely want to live a long, healthy, happy life.  So what do we do to slow the aging process?  One way to do this is to switch to a standing desk or one that can be adjusted throughout the day.  While many corporate offices do not have this luxury yet, I believe there is a movement to go in this direction.  The organization I work for not only has adjustable desks, it also has walk stations where individuals can walk at a slow pace while they work.  I should consider myself lucky.

Another way to get in some activity during your day is to change up your meetings.  Switch from meetings in a conference room to mobile meetings and hold your meetings on the go.  This mobile meeting allows for business activities to take place while allowing small groups for people to get moving.  Think of it in the Spring or Summer – get in some fresh air and get work done!  It’s the best of both worlds, really.

Unfortunately, both of these options may not work for you.  If that’s the case and you just cannot find time to leave your desk, why not get in some activity at your desk.  For starters, make sure you’re sitting with the best posture you have.  This means sitting up straight with your abdominal muscles engaged.  Sitting like this helps you strengthen your core and can help to reduce the early onset of cancer.

Want to kick it up a notch?  Do some leg lifts while at sitting.  This will not only work the strongest muscle group in your body – your legs – but also your core.  If you keep weights or stretch bands at your desk, you can even add some intensity.  You can do even more too!  Just think about squats, tricep dips and wall push-ups just to name a few.

The biggest recommendation I have for you is to stand and stretch at least once an hour.  Stretch your arms and legs as both areas of your body may get stiff.  Whatever you decide, make sure you at least attempt to factor in some physical activity throughout your day.  It can be as little or as much as you want, but I promise you, your body and mind will thank you later.

I’d love to hear what activities you fit in during your workday!  Comment below to share some ideas.

Stressed Much??

One of the things I use exercise to manage is my stress level.  And when I don’t exercise, I notice my mental health deteriorates.  Over the past month, I’ve been dealing with some crazy stuff at work and boy, has it been a stressful September!  Needless to say, I have allowed myself to slack a bit and not exercise as much as I should.

I know everyone goes through ups and downs with health and fitness but the question is, how do you start back again quickly?  I know this stressful period of time will pass and I will get my life back on track…but when?! It’s like I’m in a movie and the suspense is killing me.
That being said, I have managed to keep up with my nutrition…mostly.   With the holidays approaching, candy and yummy goodness seems to be all around! It has been a battle but I know because I am not able to exercise as much as I would like and because I am not able to control a lot of things with work, my nutrition is the one thing I can control.  I have even parties with snacks galore and been ok.
One  of the ways I’ve managed to keep up with my nutrition is by using the containers that come with the 21 Day Fix program to monitor my portion size.
21 Day Fix Containers
I am able to eat whatever I want (really) within a certain portion and goal for each day.  Because I’ve been able to control this aspect of my life, my weight hasn’t changed all that much and yes, I can deal with my stress level, even if just a little bit.
The moral of my story is that even if you are struggling with your health and fitness, it is okay because you will get back on track.  If you can’t control the time you have available to you, find pieces of your life that you control, like your nutrition intake, your spending habits or the company you keep.  Another thing that has really helped me is having people I can turn to when I need to.  Becoming a Health Coach has helped me realize that there are ups and downs with health and fitness and the Coaches I have met (and now call my tribe) are there for me if I need support.  If you’re in this position and need support, message me!  At the end of the day, remember to keep your head up and know that things can get better if you will them to.

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