• Kay - Health/Lifestyle Educator

5 Ways to Manage Your Wellness At Home/Work


Did you know that the average person spends over 100,000 hours of their lifetime working a job? With so much time spent working, what else do you have time for? You will need to know how to manage your time while at work to ensure that you do not gain unwanted weight or health issues. If you have slipped up and ran off course in the past, consider starting on a new program that will put you back on track.

5 Tips to Manage Your Wellness Lifestyle at Work

1. Set Smart Goals (Specific, Measurable, Attainable, Relevant and Time Bound)

a. To achieve a goal or goals successfully one must start by making some goals. If you do not know what you want to achieve, how do you get to where you want to go? Let's get started on them goals.

b. Set up reminders on your computer or with sticky tabs to alleviate you falling off track. c. Plan your meals for the week. (even while working from home)


2. Get a food diary or a journal

a. Start to plan and write out what you will eat or take to work each day

b. Allow one day for pleasure eating a week, but other than that, stick as close as possible to your wellness program to help you achieve your health goal(s).

c. If you are super disciplined plan your meals out for an entire month in advanced.


3. Drink more water

a. Most people are so dehydrated they do not even know it. For your body to operate at

its optimum levels, it is so important for you to stay hydrated. Drinking at least 5 to 8,

8oz cups of water a day while at work is needed to stay hydrated throughout the day.

Water flushes toxins out of your body and allows blood to flow much better.

Another benefit to drinking water is it allows you to feel full, so when it is time to grab

for any meal you will not desire as much. You can then pack the meal up if out and give

to a homeless person or save it for lunch the next day depending on how healthy the

meal is. If you know you are going to hit the town after work and have some alcohol, it is

imperative to drink water for sure, for alcohol dehydrates the body.


4. Healthy snacks available at your desk or in the office

a. A handful of nuts or veggies about two hours after lunch will keep you going

throughout a long stressful day if you find yourself having more than 2 handfuls use your

screensaver or set a reminder to say STOP in big bold letters.


5. Go for a walk

a. If only for 15 minutes, get up from your desk and run up some stairs, do some jumping

jacks, use a hula hoop, dance, shake your body out, stretch, move around. Sitting

stagnant for 8 to 12 hours a day makes one sedentary and that type of lifestyle may lead

to an early death.

b. Check out our blog post on Living Sedentary Lifestyle and Get Moving.

c. During lunch make every effort to walk at least 15 to 30 minutes if you can. After work or

early in the morning go for a jog to make sure that you get at least 45 to 60 minutes of

active movement in 4x to 5x a week; it is imperative to keep active for a healthy heart.



In conclusion

If you need a little push during your health, fitness, wellness, nutrition, behavior or lifestyle change, do yourself a favor and hire an Educated Professional Coach to partner with you, so that you can achieve your set-out goals. A Professional Coach is very beneficial to get you through the first 60 to 90 days of your wellness program; after that you may be more self-sufficient than you thought to progress on your own. If more help is needed you are always welcome to call out for it. Coaches are trained to work with you as a partner, to help guide and motive you to go towards and/or achieve your goals. A experienced coach will guide you; walk with you on your new-found excursion to better health, but not hold your hands and do the work for you. Get ready to get your well-being on track. Call (929) 35-CLEAR to speak to a Holistic Health/Life Coach or email

#workwellness #drinkwater #manageyourwellness #water #workplacehealth #workingfromhomewellness #vegetablesforlunch #steps #10000steps #walking #workingoutatwork

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