“I wish God would have given me a superpower to work without being tired, to eat without getting fat, so many hands to manage all my work on time, the list is so long and I feel tired!” If you are busy working women who have to manage Kids, home and career, you must have wished the same at some point of time in your life. But have you ever thought if it is possible? Can we really get that superpower to manage all our areas of work?
The answer is “Yes! You can “But How”?
The answer is simple you just have to train your mind and body by strengthening it with proper health care. You can definitely not underestimate the power of a healthy body. To get through those daily challenges you need to charge up yourself first. So, here in this blog, we’ll be discussing the changes, we need, to upgrade our lives to a healthy and happy one
1) Stay hydrated
“Water”- An awesome drink which has zero calories helps in better functioning of our organs, flush out toxins, prevents headaches, good skin, and boost up your immune system, etc.
-Start your day with two glasses of warm water to cleanse your system.
– A glass of water 30 minutes before the meal and 1 hour after the meal
– A glass of water before the bath to help you lower your blood pressure
– a glass of water before sleep to avoid our body from dehydration
Click here to find out the schedule to drink water.
2) Workout to Work Efficiently
Going to the gym for an hour seems tiring for you? Or you don’t have enough time to workout?
Being busy is just an excuse as health is something you shouldn’t avoid. Take out those 10-20 minutes a day for you and try to indulge in any kind of exercise routine like Yoga, walking, gyming, swimming, etc. to charge your body for the whole day.
Click here to start your workout routine.
A workout is now not that boring. To maintain motivation, try joining the fitness groups and find gyming partners. You can also try various new forms of exercise to spice up that boring routine like you can try Zumba, a fun way to exercise and shed those calories out.
If you don’t have time to go to the gym. Then you can make your own workout routine and do it yourself at home by following some simple guidelines.
For e.g, there are various yoga routines which can cater to your problem of time. Click here to know about these routines.
“A healthy mind resides in a healthy body” this famous phrase truly highlights the importance of exercise in one’s life. So we must not ignore it.
3) Organize Your Day
Have you ever thought why you sometimes feel you are running out of time? Doseemours a day seems less to you because you have so much to do? Well, you can’t really increase or decrease the time. So what you can do is, plan your days to get most out of it.
Try planning things ahead. By this process, you’ll not manage your time but also avoid wasting time on unnecessary things. Planning your days can make you more productive and things much sorted for you.
For E.g. Maintain daily things to do list. Prioritize thing accordingly.
Use reminders on mobile phones to help you to stick to the routine you decided. Organizing, planning and prioritizing things will make space for other things which you thought were not possible because of lack of time.
Set aside 15 minutes at the end of the day for planning the next day and to evaluate the day.
4) Stay Motivated
So you started your diet plan with full enthusiasm, but soon you are finding excuses for something you opted by your choice? Why? Because you lack motivation or your motivation graph moved downward.
Well, I personally believe that a person can do nothing without motivation but staying motivated and positive is also a challenge.
So, what to do? Well, it’s not that difficult too.
Find out the reason and set a goal. You just need to choose your goals wisely. For eg. Doing 10,000 jumping jacks in 10 minutes when you are at beginners’ stage. This unrealistic goal would rather demotivate you.
So choose realistic goals and slowly increase the intensity.
After setting the realistic goal, link them with some rewards. For Example, Go out for a spa when you achieve your goal of losing those 5 extra pounds.
5) Laughter is the best medicine
How many times do you laugh in a day? I am sure you can’t count. We often overlook the importance of being happy and laughing out and waste most of our lives struggling with some or the other illness.
“Exercise and laughter have a similar effect” as quoted by Steve Wilson, Psychologist and Laugh therapist. When you laugh the level of stress hormones reduces and the level of health-enhancing hormones – Endomorphins increases. That’s why most of the stress and anger management programs advices laugh therapy to their clients.
So now that you know how to kick back those negative and stressful emotions never miss a chance to do something that makes you happy.
Laughing is also a good workout option to tone your face muscle. While laughing you unknowingly work on your facial muscles, which then promote a good amount of blood flow in facial veins and relaxing them. A good laughing session gives you a feel of a facial massage. So, giggle whenever you can, this might add that missing glow to your face without doing so much.
Hangout with friends and explore yourself. Try things which bring the best of you.
6) Make Smart Choices
What happens when you bought a dress a month before does not fits you now? Well, I am sure it does not sounds good but what is the reason? What was the reason behind those extra pounds when you really tried hard to track your eatables?
The reason is our choice of a sedentary and active lifestyle. Try to stay active and choose smartly. For example, go for freshly prepared juices other than those highly carbonated and sugary beverages.
-Try to take steps rather opting for lift. This way you can do your smart and quick cardio routine.
-Walk while talking over your mobile phones. Steve Jobs favorite ways were talking with people while walking reason was that walking increases creativity. Walk and talk meetings are quite popular in Silicon Valley.
– Pile your fridge with healthy food options rather those donuts and high-calorie fast foods.
-Don’t be that couch potato rather try moving
-Try opting for some outdoor activity like biking in spite of playing a videogame
-Invest in good books which motivates you.
-Be a part of a walking or a marathon group
7) Be Your Own Chef
Are you a regular customer of ready-made food and Fast food?
A study shows most of us opt for fast food or ready to eat meals because of our busy schedules. In spite of being faster and convenient, these foods lack the nutritional values which you require on a daily basis. They mostly provide you calories and fats, which as a result leads you to obesity and weight gain. Another biggest health problem woman faces nowadays.
Try your hands on some healthy recipes which will be good for you as well as your family’s health.
-The best way to ensure that you are eating the right thing is by cooking yourself.
-Ensure that you maintain a proper food pyramid consist of fruits, vegetables, grains, oil, and sweets.
-Eat more fruits and vegetables rich in Fiber which helps in improving your digestive system.
-Plan your meals plan weekly to ensure that you taking the right amount of nutrition
-Prepare and carry lunchbox as well as some healthy options of munching, which can not only prevent you from eating all those extra calories and sugar but also saves your hard earned Dollars.
Click here to see some amazing healthy recipes.
For Some healthy dinner options, click here.
8) Good Night Sleep
Do you suffer from a sleep disorder? Or are you the one who is going through this disorder?
Sleep often not considered but has a vital role in our well being and health. A quality sleep ensures and protects your mental and physical health. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health.
The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.
Ladies, you must have also heard about The Beauty Sleep. Yes, to look beautiful and to avoid that dark under eye circles you must need it. This is the time when your skin relaxes and rejuvenates.
A sound sleep relaxes the whole body and charges the cells for the next beautiful day. So you must get those recommended 8 hours sleep.
Bonus Points or Brownie points
-Try to maintain good posture while sitting and working. Find a comfortable position for your monitor to be at or even slightly above eye level. This helps you look straight without bending or tilting your head downward, which often leads the rest of the upper thoracic into a slumping pattern.
-Download those healthy apps on your phone like Pedometer to track your steps.
-For every 20 minutes of sitting, stand up for 2 minutes. This will activate your fat burning Hormone Called leptin. So with little efforts, you burn those stubborn body fats.
-Try some Deskersice like stretching your arms and neck, paper pushups, shoulder blades squeeze, try a reverse squeeze with fingers.
-Try to be patient and do things correctly. Never hurry for the results.
– Stick to a high protein meal plan. Proteins are the powerhouse which fills you up and prevents you from eating those extra portions by keeping your blood sugar levels steady. Check this out for high protein lunch ideas. click here
– Remove that evil sugar. Sugar is quite addictive so its better to find other ways to check our health without compromising our tastes. Find the sugar alternatives, a healthy option click here to for more information.
-Go for routine checkups. Proper health checkups are must for everyone but if you are a busy working woman, you need it most. You often get busy with caring for other things much and tend to forget yourself. Getting a yearly appointment with your health advisor can help to track your health and you can proactively work on areas of improvement which can lead to a serious this if left neglected. Stick to the policy of Prevention is always better than cure.
– Cut out meat from your meals. Cutting on meat once a week can decrease your risk of heart disease by 16%. Eating a heavy red and processed meat diet can increase the risk of obesity, diabetes, and other health issues according to research conducted by Harvard University.
-Increase the portion of fresh vegetables and fruits. Diet rich in fruits and vegetables can reduce the risk of heart disease and strokes, lowers blood pressure, aids digestion, prevents some types of cancer, etc. Packed with a large amount of vitamins and fibers it a must have in our diets.
-Include the superfoods options in your meals. Vegetables like broccoli, spinach, tomato, and garlic are some super foods which provide additional benefits. Like onion and garlic has properties to cure health ailments like cold, flu or even maintaining blood sugar levels.
– Follow a disciplined lifestyle. Don’t drink and don’t smoke. Tobacco smoke is like a cocktail of over 45000 chemicals which 43 are carcinogens. Stop smoking for a better life and health.
-Follow 20/20/20 rules. Yes, you must take 20 seconds to look something 20 feet away every 20 minutes. As doctors say it reduces the eye strain and redness.
-Don’t skip your breakfast. A very important meal of the day which we often tend to skip due busy mornings but this may lead to a long term loss to our health. Never skip your breakfast as it tones your whole day. Try to stick to the diet rule which says “Eat your breakfast like a king, your lunch like a prince and your dinner like a pauper”
– Try Meditation, a Practice getting popular these days to keep our emotional health on track. Meditation connects you to your inner self and makes you aware of your powerful unconscious mind which never stops. Play that meditating music and try to focus on your breathing, it is said to sort your thoughts. As you master this technique you can feel the peace around you. A Calm mind can do wonders we can’t even imagine of.
-Rise with Sun. An old saying, “early to bed and early to rise makes a man healthy wealthy and wise”, you must have read in nursery rhyme book or must have heard from your parent or grandparents. This saying is applicable in all strata’s of our lives. Getting up early gives us more time to manage things. It is also said that the air in the morning is purest and free from pollution.
– Pause and breath. While running the whole day to manage thing we women often forget to stop. We don’t give us a break. So we must develop a habit to pause and breathe every 2 -3 hours. We get so hard on us that we forgot to hold on for a while.
– Go out for a vacation. Visiting a new place not only adds an experience but also is good for our health. You must have heard about doctors saying go out towards nature and try to explore things which we often tend to neglect in a daily busy life. It not only gives you a break from your daily routine but also good memories to cherish a lifetime.
– Practice gratitude. When people consciously practice gratefulness the positive emotions get boosted up and thus creating a positive circle of thoughts around them. Grateful people are automatically happy and optimistic.
So, Ladies, Nothing is really difficult when you are determined. All you need is to do is, to invest some time on your Health and make smart choices to achieve a healthy body that you always desired. As a woman, you have a really big contribution towards your family and your society, but always remember to master your roles you need to be fit. You are the result of your choices that you have made in Past. So take charge and began a journey towards new you. Stay healthy, Stay Happy, Stay beautiful because “You worth it”.