So another year has rolled round and the festive season has come to an end for a lot of us. Time to re-assume our positions in society and head back to our jobs. What better time to make sure we don’t slip into all the bad habits we had before the break and also see if we can drop some of that festive cheer that might be sitting on our hips.
Here are a few tips to help you head in the right direction this January - we hope you find these easy to drop into your routine.
Diet - One of the key things you can do with your diet is to think about diversity. Not only does it make lunchtime more enjoyable but recent research has shown that our gut microbiome doesn’t like eating the same thing everyday. So if you are eating the same ham sandwich every day, it is time to mix it up. Think about maybe whipping up a salad with some beans and legumes or adding falafel to your wrap or try your hand at making some sushi at home for something different. You don’t need to stress about it too much, it’s about making sure you are trying different things and bringing something from home, which is always going to be better than buying something from the shop in the bottom of the building.
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Exercise - I know, you are thinking I am about to tell you to start doing more exercise…nope. Maybe this year think about doing less exercise. There are two ways of doing this. Firstly check out HIIT. High Impact Interval Training is an awesome way of cramming your weekly exercise into just a few short sessions. If you’re not the type of person who can do some reading on the net and then just give it a try, then find a coach or a class to get you started, and once you know what you are doing, it’s easy to do by yourself if you want. This is going to help your overall cardio health and strength, but we also need to think about activity throughout the day.
Sitting down sucks! Standing desks are a great way of introducing some free calorie burning into our day, but not all bosses are open to buying one for you. If you catch the train to work consider “choosing” to stand, you are going to burn a free 50 calories in an hour and it will be another hour you are not in a sitting position putting strain on your neck and back and shortening your leg muscles. Make sure you get off a stop early and smell the roses as you walk in, there is a long long list of benefits of walking, just google it. You will feel great when you hit the desk too. Don’t forget our friends the stairs, start taking them to get out of the building or to a meeting on another floor. Go a step further and find some friends to crack out some floors mid morning or during the mid afternoon slump.
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Hydration - We all know that we need to stay hydrated, but are you aware of the impact that dehydration has on your brain? The four main impacts are mood disturbance, reduction in cognitive and motor skills, an increase in pain sensitivity and a negative effect on memory. This doesn’t sound like an ideal state to be an efficient worker, does it? In fact, research has shown that dehydration left people with results as poor as those at the legal blood alcohol limit during driving tests. One of the best ways to start the day right is to drink a large glass of water before you even get out of bed, not only does it aid in rehydration after losing fluids all night it also assists in flushing the digestive track ready for a day of eating. As mentioned in my last blog 5 Ways to Improve Your Gut Health our gut needs a break to cleanse it itself. So don’t forget to pack your sachet of Gutsy in your bag or drop it straight in your bottle before you leave the house to make sure hydration is tasty with the added benefits of improved gut health!
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Have a great start to the year and remember to Live Life Gutsy - it is short.
Written By Ben Gray, CEO and Co-Founder at Gutsy Life
Copyright: <a href='https://www.123rf.com/profile_fizkes'>fizkes / 123RF Stock Photo</a>