Archive of ‘Secrets of a Happy Healthy Working Girl’ category

3 Reasons You’re Tired All Day, And What To Do About It

Whether it’s a case of the Mondays, a 3pm slump, or you’re just plain ready for vacation, we all have our reasons why we drag ourselves through the work day sometimes (okay, maybe a little more often than sometimes). Identifying the reason why and figuring out how to fix it is essential to bringing your best self to the office – and to your life.

You’re not sleeping enough at night. This is probably the number one reason I encounter, when talking to clients, as to why they’re tired all day. I know what you’re thinking – “Well, of course not sleeping enough at night would cause daytime drowsiness, but there’s not enough time!” First and foremost, set a hard stop and stick to it. Your hard stop is the time, one hour before bedtime, that all work ceases and you start consciously winding down from your day. Drink some tea, read a book, or spend time with your family. You DO have time, you simply need to prioritize and drop a few things, if needed. I actually function much better in the morning, and I realized that by taking a few minutes to clean the house in the morning instead of pushing myself to do it at night when I was tired was a lifesaver. If you’re having trouble sleeping, try a white noise machine and diffusing lavender oil in your bedroom.

You’re skipping breakfast and/or overindulging at lunchtime. I can never stress this enough: skipping breakfast will get you NOWHERE. It won’t help you lose weight, and it won’t save you time – maybe ten minutes in the morning but trust me, you’ll get that back later when you’re too tired to be productive any longer. A good, healthy breakfast jumpstarts your entire body for the day in front of you. If you’re really short on time, you can still grab some oatmeal or fruit on the go. Another common complaint and a huge contributor to that dreaded mid-afternoon slump is overeating at lunchtime, either from taking one too many slices at the pizza party or grabbing takeout from a fast food place. Do your body a favor and prepare a healthy lunch at home, and take your time eating it. When you eat a heavy, carb-rich meal, your body needs extra energy to digest it – you know, that energy you would otherwise be using to power through the second half of the day. See the connection?

You’re not really present at work. Hear me out. If work is the last place you want to be, why wouldn’t you want to space out in the morning meeting? I’m telling you from loads of experience, totally checking out during the 9-5 hours is way more exhausting than giving it all you’ve got. The day feels so much longer, you’re mentally drained, and you have no sense of fulfillment. This might not be your dream job, but it’s still your life. Make the most of it – even if it’s not your first choice of whereabouts. Make it a point to check in with yourself through the day, take deep breaths, and revel in the knowledge that you’re doing amazing. You can celebrate a job well done the minute you get home.

These things might seem simple, but they’re easy to forget once you get caught up in the hustle and bustle of your work week. Keep in mind that you typically spend more waking hours at work during the week than you do at home (sorry, but it’s true!). You really don’t want to spend all of that time feeling sluggish. Next time you feel like you just want to crawl back into bed, use this list to nail down the reason why and adjust accordingly.

 

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xx Kimberly

 

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“Redefining Monday” on The Zest TV!

I’m super excited to share with you that my recent appearance on The Zest TV in Pittsburgh is now on YouTube for all to enjoy! I’m sharing some of my favorite tips for shedding that workday dread, from Sunday night prep all the way through wine down Monday nights, and everything in between. Check it out and if you like it, give it a thumbs up! For more of my small changes for a healthy lifestyle, please subscribe to my channel by clicking HERE. And if you have any tips for “redefining Monday”, share them in the comments!

 

10 Small Changes for a Happy + Healthy Commute

Now on YouTube: I’m bringing you bite-sized wellness videos you can watch while you’re getting ready for work to help you live a happy + healthy day, EVERY day. Grab my top ten tips to rock your daily commute!

Watch the video here:

BONUS printable handout: 10 Small Changes for a Happy + Healthy Commute

 

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5 Ways To Keep Moving – Even At Your Desk!

Did you know? Studies show that simply exercising before or after work is not enough to counteract the effects of sitting all day. You must be proactive about getting movement throughout the day. Here are five super-simple things you can do for your health, even if you’re working a desk job!

1. Stand whenever possible. If you can, stand up while flipping through files or making phone calls. It might feel a little awkward at first, but chances are no one around you will even notice!

2. If you can’t stand, make a conscious effort to move around for a few minutes every hour. Walk over to talk to a coworker instead of calling, walk to the second closest copier or water cooler. If you’re stuck at your desk, at least take a few minutes to stretch. Roll your shoulders, shake out your arms and legs, and do some side twists.

3. Park further away and take the stairs. I know you’ve heard these ones before, but it’s with good reason! Every way you can add steps into your day is helpful. If you can’t take the steps all the way to your floor, walk as many as you can and take the elevator the rest of the way. It doesn’t have to be all or nothing! Use the restroom on another floor, and take the stairs to get there.

4. Eat before your break (if you can) and use your designated break to take a walk instead. If you can’t do that, use half your break to eat and half to take a short walk. Another alternative is to arrive a few minutes early or leave a few minutes late. As an added bonus, you’ll skip the traffic getting in and out of your parking lot!

5. Team up! Somewhere in your office, someone else is trying to get healthier too. It’s so much more fun with a friend! Walk together, share healthy snacks, and swap recipes.
What are your tricks for sneaking movement into your day? Let me know in the comments!

 
Ready to take control of your health once and for all, and have fun doing it? Click here to grab your spot in my LIVE Happy Healthy 6 Week Wellness Kickstart and join and inspiring group of men and women who are crushing their goals every day! 
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