10 Ways to Stay Healthy at Work

healthy_at_workIt’s easy to get a bit…well…lazy at work, especially cushy office jobs where you sit most of the time in an air-conditioned building with plenty of access to treats.  But don’t worry—making healthy choices at work is actually a lot easier than you might think!  Whether it’s taking some time out for deskercise or bringing healthy snacks for when you get the afternoon munchies, health in the workplace is just a few easy tricks away!

  • Get up and move!

Not only is more movement good for variety during the day, it can be great exercise, too.  Try parking farther from your place of work and walking in, or getting off the bus one stop earlier.  And when you’re in the building, take the stairs instead of the elevator whenever possible.

  • Stock up on healthy snacks

Have healthy options handy for snack time to avoid being tempted by treats and vending machines.  Nuts, granola bars, and fresh fruit are easy to carry and not too expensive to keep around for that 3 o’clock snack break.

  • Pack your lunch

It’s easier to make healthy choices at work if you’re deciding ahead of time—not when you’re stressed and hungry at noon.  Pack your lunch, even if it’s just a simple turkey sandwich on whole grain bread.  This makes it easier to control portions and make sure you know every ingredient you’re consuming.  If you don’t have easy refrigerator access, try bringing a small fridge you could keep under your desk.

  • Make healthy suggestions

Want to go out to lunch with your coworkers?  No problem, if it’s only once in awhile—but why not suggest a place with healthy options?  You can also check out the restaurant’s menu online before you go so you know the healthiest dishes available beforehand.

  • Take mini exercise breaks

Not everyone has an office door they can shut, but that doesn’t mean you can’t get a bit of exercise in!  Gentle stretching or using resistance bands or small hand weights can do wonders.  You can also stretch a bit at the water cooler or do 15- to 30-second leg lifts underneath your desk.

  • Get up and move some more!

It’s important to take breaks throughout the day.  Try taking a walk during your lunch break, or walk to a coworker’s desk instead of emailing.  Have you tried walking meetings?  Sometimes discussing challenges while moving can generate new and interesting solutions!

  • Drink lots of water

Aside from keeping you hydrated, drinking a lot of water will ensure that you have to get up fairly regularly to use the restroom—and even that little bit of movement can be great for your health!

  • Preplan office holiday treats

It seems like it’s always a holiday or someone’s birthday, which means treats in the break room—often not very healthy treats.  It’s totally okay to splurge once in awhile, but if you feel like the treats are getting out of hand, consider arranging with the rest of your coworkers for one day a month to celebrate.  That will keep the empty calories from piling up.

  • Keep happy hour tame

Happy Hours can be a great way to blow off some steam and bond with coworkers, but they can also lead to less-than-healthy food and drink choices.  Try limiting yourself to one drink instead of three and maybe fewer Happy Hours throughout the month.

  •  Try standing rather than sitting

A lot of people swear by standing desks.  There are a variety of options, some cheaper than others, and by standing rather than sitting all day, you’re likely to keep moving.  You could also try using a balance ball instead of a desk chair to keep your posture in check. Other tips on limiting the amount of time you spend sitting can be found here.

Got a great workplace health tip?  Share with us on Facebook, Twitter, or Instagram!

Only have a Few Minutes to Work Out? Try These Exercises!

Exercise-in-ten-minsWe all have days or weeks when work, school, family – or anything else – gets in the way of our workout time. With added stress and busyness often comes the tendency to be lazy or eat unhealthy, but don’t let that throw off your healthy game!

Whether you are having a busy week or never seem to have enough time to work out, we believe that little steps can make a big impact. Doctors have even reported that regular exercise, regardless of how little, can have a lasting impact on your health and mental acuity.

Don’t have time to spend an hour at the gym or on a run? Here are a few options for ten minute or less workouts that work your arms, legs, butt and abs:

Ben Greenfield, a Fitness and Triathlon expert and Get-Fit podcast host recommends completing the following three times total:

  • 50 jump jacks
  • 15 push ups
  • 15 squats body weight squats
  • 15 dips (use two chair seats or something sturdy to hold onto)
  • 15 reverse lunges per side

Check out a video on reverse lunges here.

This is a 6-minute workout circuit by Lo Bosworth (the workout starts at 1:43), which shows a step-by-step for all of the exercises. Complete the following three times total, 60 seconds for each exercise (that’s just 18 minutes total!):

  • Plank balance for 60 seconds
  • Oblique blaster
  • Shoulder Press
  • Bicep Lifts
  • Warrior3 Lifts
  • Booty Lifts

We recommend adding some cardio as well, with 50 jumping jacks or butt kicks to really amp it up.

Anna Renderer, a fitness host, has created a 10-minute workout video for the “lazy girl” in all of us. This 10-minute circuit workout should be completed twice and requires a set of light free weights:

  • Trunk Twist
  • Bridge
  • Bird Dog Crunch
  • Alternating Chest Fly
  • Triceps Extension
  • Seated Bicep Curl
  • Mini Sidewinder

Do you have a short workout you have mastered? Share your quick workout secrets with us in the comments below!

 

Guilt-Free Smoothie for PMS

Did you ever think your blender could help alleviate PMS discomfort?   There is some science behind these ingredients, but this GirlU smoothie is not only enjoyable but also incredibly healthy.  PMS is a challenge, but at GirlU we like to find natural and plant based solutions!  Here are a few of the ingredients and the reason why they are important for lessening PMS symptoms.

Main Ingredients:

  • Bananas are sweet and creamy when blended and they have a high potassium content that can help reverse the water retention often associated with PMS.
  • Cocoa powder is rich in anti-oxidants, but we put it in the smoothie as a healthy alternative for sweet and chocolaty cravings.
  • Maca powder is rich with vitamin C, D and E and is used for making those cramps, body pain and mood swings less painful and annoying.  Maca Root is a “superfood” that most people have not discovered yet, but it definitely enhances your energy level so it’s best consumed early in the day.

Here’s a #GirlUTip, for frosty, refreshing results, use frozen bananas. The easiest thing to do is to peel a banana, wrap it in plastic wrap and place it in the freezer so it is ready to go.  The last thing you want to do is wrestle the peel off when you are already in a bad mood!

Throw all of your ingredients in the blender and then sit back, drink up and enjoy!

For the full PMS smoothie recipe and nutritional content check out the video below!