The days we went to an office to work were admittedly easier – we got up and walked around more often, had a clear time of day for breakfast, lunch, and dinner, and actually left home for more than just a walk. With companies setting preliminary return flight dates as early as the summer of 2021, it is more important than ever for us to develop healthy routines that get us moving and eat properly, even if we are stuck at home more often than we’d like.
It’s not just about being healthy, it’s also about being productive. Training can increase productivity by up to 21 percent. Good food also helps: Research by the CMI found that those who ate nutritious whole foods were more likely to be more creative and attentive at work. Many of us feel like we are lagging behind with these routines that can help us increase both creativity and productivity. So I sat down with fitness instructor and virtual trainer Allegra Paris for some quick tips on how to build a workout and nutrition program that is easy, works from home alongside our hectic schedules, and allows us to be present and to be more productive for our work.
Meal best practices during the week
I don’t know about you, but just glancing at a lunch meeting and realizing it’s noon again can add stress. What to eat Order again? Paris strongly recommends preparing meals on Sundays so you always know what is on tap for each meal. “Sure, you’ll be home all week, but once you prepare the food and know what you have for each meal, you stay strict and prepared, which will reduce decision fatigue a bit,” she advises.
Paris also recommends eating with the intention of improving your energy levels. “Eat your carbohydrates with breakfast in the morning so you can burn them all day. I actually recommend that you have your largest meal in the morning to get the energy from the carbohydrates, ”said Paris. “Then prepare a small, light meal for lunch that is high in protein. Something light that I always recommend is turkey or chicken meatballs, and I add tons of vegetables. That way, if your day is very hectic and you get hungry, run to the fridge and have lunch, get some quick fuel and get back to your productivity. “
When asked about the latest intermittent fasting fad that many entrepreneurs enjoy, Paris said the time is now if you will ever try. “We don’t travel as much as we used to, so our bodies can handle it,” she said. “Your brain still functions very well in the morning with no food, and this can help you be more productive.”
Best practices for staying active throughout the day
The importance of exercise – including light exercise – cannot be underestimated for those who want to feel best and give their best attention and creativity to their work. But many of us have given up our workout routines because gyms and fitness classes were closed or were no longer what they used to be.
“What has happened with quarantine is that people are realizing they don’t need workouts as intense as the intense group classes,” said Paris. “My advice is to get a yoga mat, when the weather is nice, go outside and only stretch for 15 to 30 minutes! Meditate on it. As a result, the blood flows, the brain works better, and lactic acid is flushed out. “
For the training times, she returns to planning on Sundays. “In addition to preparing your meals, plan the week and take 45 minutes to an hour of physical activity a day,” she said. “You can follow the classes online or take a brisk walk with ankle weights to get your heart racing.”
In addition to that one workout, Paris says you have to get up every hour to stretch and drink tons of water. “Try stretching a different muscle group each time you get up, or do some kickbacks and side kicks to keep your glutes activated. All hip opening distances are especially important because the hips sit at the computer all day. ”
Best practices for a mindful routine
Ultimately, these tips are all about wellness that starts in the morning. “Allow yourself only a 15 to 20 minute window every morning without your phone. Take your yoga mat and do a stretching routine or meditate or pray whatever feels good to you, ”said Allegra Paris.
Regarding the stress we all continue to feel with uncertainty about looming global circumstances, Paris once again underscores the power to move. “During physical activity, endorphins are released which can help reduce stress. So adjust them as you can. Sweat makes you feel better – when walking, hiking or running. If the week is too hectic, you can find a way to incorporate a workout routine on the weekends as well.
Remember, at the end of the day, you are human! You can’t do your best job without taking care of your body, and while we all had to be flexible about how to handle most meals and workouts at home, taking care of ourselves for us has never been more important can do our best work.