Author: Marek

Co-Founder ManagerUp

How To Have More Energy After Work. A 7-Step Guide for Executives

Posted on by Marek

Is work beating you down?

Do you find yourself not being able to do anything but just flop down in a recliner?

One of the Reddit users had this to say about coming home at the end of the day, “I’ve lost count of all the personal projects to do and books to read that have been piling up in my room for the longest time now. There are so many things I’d like to do and so much stuff I’d like to learn, but for some reason, I never manage to actually do any of that. When I get home after work, I just don’t want to think anymore. All I can do is sit in front of my PC and fall into an endless pit of video games and mindless internet browsing.”

Ever wondered how to solve the problem?

Well, we’ve got some solutions for you. We know this problem. We’ve seen the burnout that comes with stressful jobs. We know that you would like to get back to the fun stuff after work.

Below, we’re going to tell you how to have more energy after work. These tips and ideas will get you moving again. You’ll find yourself ready to hit the links, go to the ball games and enjoy your life outside the office once again.

Learn how to have more energy after work and keep it going. CLICK TO TWEET

Executive Summary:

more energy after work

1. Get More Time in Bed

Lack of sleep is a major reason behind after-work exhaustion. If you think you are not getting enough sleep, then go over this seven-point checklist from Real Simple. If sleep is the issue, turn in earlier. If you need to know how to have energy after work, then make sure your internal batteries are fully charged by sleep.

2. Find a Job that Makes You Happy

Fatigue is not always the No. 1 reason for feeling run down after work. Being happy is the best way to beat stress and develop ways how to have energy after work.

Every list that says why you are too tired points out the fact that having a job you don’t like is the culprit. Think about it. You get up in the morning to go to a place you would rather not be in. You take on a job that is not personally rewarding. You feel like you are not making the kind of contribution you need to be making. Worse still, you have maxed out and now you need a new challenge before you.

Neuroscientist Jaak Panskepp says the drive to find and to seek produces dopamine a neurotransmitter that is linked to reward and pleasure center stimulation in the brain. Philosophy has said as much for centuries. It’s the journey, not the destination, that matters.

How to have energy after work may mean a career change.

3. Test Yourself for Sleep Apnea

Sleep apnea is a major reason many people don’t get enough Zzs at night.

Apnea is particularly common in overweight people and older people. Pretty much like business executives who have been around a while. Couple this with poor eating habits and you have a recipe for disaster: being too tired to do pretty much anything.

Apnea may actually require a CPAP. The CPAP is an inexpensive device that keeps you breathing properly all night long. Yeah, it might look odd, but you’ll use it in your bedroom where no one is going to see you. If you get a better night’s sleep, it’s certainly worth it.

4. Ask the Doc

If you think medical issues are at play, we have to ask: when was the last time you had a physical?

Your doctor can give you more tips on how to have energy after work. A good physician is not just turning your head and coughing. You need to get a good workup, including blood, oxygen use and more.

As a business executive, you most likely have good health insurance. Use it. Then listen to what your doctor says.

Medical issues can play a factor in why you are too tired. Some common issues are anemia, underactive thyroid, diabetes, heart disease, depression, and chronic fatigue syndrome.

5. Ask your Partner to Help You

Stress is always a leading indicator of not having enough motivation after work to do other things. Stress carries over into other areas of your life. Having a supportive partner, on both sides, is an excellent way to beat down the stress that comes with a job.

We have all come home irked, irate and irritated about work. This study documents the importance of supportive spouses in coping with work-related stress.

6. Cut the Coffee

Caffeine plays a bigger role in poor sleeping habits than many people realize.

Knowing when to say when to a cup of joe is part of knowing how to have energy after work. Cut the caffeine.

Caffeine is a stimulant and it will keep you awake. It also burns energy, which is why you drink it. Caffeine can also enhance the negative physiological responses to workplace stress. Don’t drink any more coffee after the second or third hour at work.

Also, cut back on sugary drinks because sugar is a stimulant too. If you need tips on how to eat better, including planning food for meetings, we have that covered too in a previous post.

GET IDEAS TO SURVIVE THE UNHEALTHY MEETING FOOD!

7. Put This Advice Into Practice

What you are doing is returning your body to meet the demands you are currently putting on yourself. It is like everything else good in life. You just need to put it into practice. Once you get to the optimal point, then maintenance keeps you where you want to be.

We always want to hear from you. Know something we should write about? Have some additional tips on how to have energy after work? Let us hear from you. Leave the comment below.

How to Regain Energy When You Are Sleepy at Work

Posted on by Marek

Almost everyone has moments throughout the day when their energy wanes according to a poll conducted by YouGov, and the only thing that sounds appealing is a nap.

However, unless you work at Google’s campus equipped with nap pods, you’ll need a better method to avoid the midday slump. Read on to discover these tried and true methods to avoid feeling sleepy at work.

Dropping energy levels might not seem like a big deal, but constantly feeling sleepy at work can interfere with your productivity and eventually result in undesirable consequences.

Known as hypersomnia, feeling sleepy at work often results from inadequate quantity or poor quality of sleep at night. Addressing the root causes of feeling sleepy at work actually begins at home.

Sleep is vital to your mind and body performing at optimal levels. Avoid being sleepy at work. CLICK TO TWEET

Executive Summary:

sleepy at work

1. Root Causes of Being Sleepy at Work

Before you can fix the problem of becoming sleepy at work, you must examine potential root causes:

1.1. Lack of Sleep

It seems obvious enough, but staying up just an hour later to watch a movie or scroll through your social media feed leads to an overall reduction in resting hours that adds up over time. Aim to log between seven to nine hours each night in order to be adequately rested for your workday and not get sleepy at work.

1.2. Cluttered Castle

Your bedroom should be a sleep sanctuary. It must serve as a peaceful and inviting atmosphere that exudes relaxing vibes. Piles of unfinished work will only keep your brain in overdrive. Your beds for sleeping not sorting laundry. Eliminate clutter and promote tranquility with calming colors, scents or an aromatherapy diffuser with lavender oil.

1.3. Inconsistent Schedule

Consistency is key to achieve quality rest. Strive to go to bed and wake up at the same time each day. Contrary to popular belief, your body does not contain a sleep bank from which you can withdraw and deposit a few hours here and there. Sleeping in on the weekends doesn’t make up for lack of sleep throughout the work week. Not feeling sleepy at work begins at home.

2. How to Regain Energy When You Are Sleepy at Work

2.1. Walk it out

Exercise has an immediate effect on energy and mood. Take a walk outside if possible to boost vitamin D levels. If you can’t make it outside, a couple of brisk strolls around the office or up and down the stairwell will also do the trick.

Aromatherapy may be useful too. Eucalyptus and citrus essential oils provide executives with an energizing mist to use during a long day of work.

BOOST YOUR ENERGY AT WORKPLACE TODAY!

2.2. Graze

Eating throughout the day rather than consuming a large lunch can stave off the afternoon desire to laze. Keep a high-protein snack stash in your desk. Nuts, for example, have healthy fats and are high in protein, which will stabilize your blood sugar levels. Additionally, the crunching action keeps you awake as you chew.

2.3. Kick the Can

High sugar snacks and beverages, such as sodas and energy drinks, will give you an instant burst of energy followed by a rapid crash that will inevitably leave you sleepy at work. Rather than putting your body through this unhealthy roller coaster that also leads to weight gain and metabolic syndrome, opt for complex carbs, healthy fats, and protein to ward off blood sugar spikes. Remember to stay hydrated with plenty of water as well.

6 SCIENCE-BASED BENEFITS OF DRINKING WATER TO CONQUER THE DAY

2.4. Sip a Strong Brew

Whether it’s coffee or tea, choose a natural source of caffeine for a jolt of energy that won’t send your blood sugar soaring. When consuming coffee, avoid the syrups and sugars that pack a detrimental punch of insulin-spiking junk.

2.5. Have a Jam Session

Pop in a pair of headphones and listen to some upbeat music. Music can positively distract you from the monotonous task as it stimulates your mind and body. If you feel so inspired, head to the break room and dance out your tiredness. Just be sure to warn your coworkers, or invite them to the wakeup party.

2.6. Get Your Ginseng

If tea and coffee don’t appeal to your palette, try ginseng capsules. This Asian herb has energy-boosting properties and is great for your immune system. Plus, you avoid the sugar spikes and calorie binges.

2.7. Give In and Go for It

Sometimes your body simply won’t cooperate until you give it what it needs. You might need to cozy up on a couch in the break room or lay your head on your desk and grab a quick 10 to 20-minute power nap to refresh your mind and recharge your batteries.

Better to catch a quick snooze than continue feeling sluggish and sleepy at work. Your productivity and mood will actually increase after this brief respite.

Do you know other tips to avoid staying sleepy at work? Share your experiences with us!

How To Make A Healthy Executive Breakfast

Posted on by Marek

When your day is crammed full of conference calls, client meetings, and countless emails demanding your attention, knowing how to make a healthy breakfast can ensure that you stay alert and focused throughout the day.

According to registered dietician Meri Raffetto, breakfast is essential for providing the brain with the energy that it needs for sustained concentration and problem-solving.

These tips on how to make a healthy breakfast will help you stay productive on even the busiest day. CLICK TO TWEET

A healthy breakfast does not have to be time-consuming, but it does have to contain a few essential elements. Let’s take a look at our healthy breakfast proposals!

Executive Summary:

healthy eating when traveling

1. Protein

To make sure that you are ready to handle the myriad of issues waiting for you in your inbox, you need to ensure that your brain has adequate amounts of dopamine and norepinephrine to feel alert and energetic.

Protein provides amino acids that are necessary for the production of these neurotransmitters.

Adults should get 10 to 35 percent of their calories from protein. To put that in perspective, 100 grams of protein would supply 20 percent of the calories in a 2,000-calorie diet since each gram of protein contains approximately four calories.

 

How to Make a Healthy Breakfast That Includes Protein

Egg whites, Greek yogurt, and chicken or turkey sausage are all excellent sources of lean protein. If you prefer to consume your breakfast during your morning commute or at your desk, you can add a spoonful of peanut butter to a smoothie or throw a handful of nuts in a ziplock bag on your way out the door.

To keep your body healthy and prepared for your busy schedule, we have compiled a list of best cookbooks for executives and entrepreneurs. Get great recipes for all work days!

READ MORE NOW!

 

2. Complex Carbohydrates

If you are like the majority of managers and executives, there is a good chance that you probably skip or postpone lunch in order to catch up on emails, phone calls, or other tasks.

By including complex carbs in your breakfast, you can avoid fluctuations in your blood sugar level that will send you to the office vending machine for a sugar fix.

The body turns carbohydrates into glucose, which supplies the brain and body with energy. Complex carbohydrates are metabolized slowly, which provides a more stable and sustained blood sugar level.

Pairing carbs and protein together will ensure that you stay full until you finally get the chance to eat lunch.

 

How to Make a Healthy Breakfast That Includes Complex Carbohydrates

Complex carbohydrates should comprise approximately 45 to 65 percent of your diet. That would amount to 225 to 325 grams per day if you are eating a 2,000 calorie-a-day diet.

The best breakfast-friendly foods that are rich in complex carbohydrates include fruits, whole-grain bread and cereal, nuts, and seeds.

 

Are you interested in healthy diets to lose weight and be more productive at work? The following are our favorite healthy diet books for executives and entrepreneurs. Even if you hate diets, consider reading one of these books to make dietary changes in a permanent way without triggering any resistance.

healthy diet books

READ MORE NOW!

3. Fiber

Because of the high stress levels and the fact that they are often tied to a desk for a large portion of the day, managers and executives are at particular risk for health concerns, such as obesity, heart disease, and diabetes.

A diet rich in fiber will keep you feeling full so that you will be less likely to overeat or snack, which can reduce your risk of obesity and diabetes. Fiber also helps improve cardiovascular health by lowering cholesterol levels.

 

How to Make a Healthy Breakfast That Includes Fiber

Women should strive for 21 to 25 grams of fiber a day. Men should get between 30 and 38 grams of fiber per day.

A serving of fruit, whole-grain bread or cereal, or nuts will give your breakfast a healthy dose of fiber.

 

4. Healthy Fats

Early morning breakfast meetings, dining with clients, and restaurant meals while traveling for business can add a significant amount of saturated and trans fats to your diet.

While your body needs a certain amount of fat for energy and to help with certain metabolic processes, such as dissolving the essential fat-soluble vitamins, no more than 10 percent of your daily calories should come from these types of fats.

You should focus instead on foods rich in monounsaturated, polyunsaturated, and omega-3 fatty acids.

 

How to Make a Healthy Breakfast That Includes Healthy Fats

Do not be afraid to make the humble egg a centerpiece of your breakfast. If you are concerned about cholesterol, limit your intake to no more than four eggs per week or just use the whites. Nut butter, avocado, and Greek yogurt are also rich in healthy fats.

 

5. How to Make a Healthy Breakfast When You Are Too Busy to Cook

On days when cooking is not an option, knowing how to make a healthy breakfast that can be prepared ahead of time or consumed on your way to work, such as overnight oats or smoothies, can keep you from munching on the doughnuts in the office breakroom.

Knowing how to make a healthy breakfast is essential for staying on top of your game. For more healthy lifestyle information aimed at executives and managers like you, have a look at this book:

healthy breakfast

 

LEARN TO START YOUR WORKING DAY WITH A HEALTHY BREAKFAST!

 

We would also like to hear your tips on how to make a healthy breakfast in the comments below.

How to be fit over 50 if you are a busy executive

Posted on by Marek

For business executives, being fit over 50 isn’t just about looking good; it is an essential part of the job.

According to the Center for Creative Leadership, senior executives who are visibly out of shape are perceived as being less effective in both performance and interpersonal relationships. A few extra pounds around the midsection are equated with poor leadership ability and reduced stamina in the workplace.

Take charge of your health, and commit to being fit over 50. Learn how successful executives over 50 stay at the top of their game.

Executive Summary:

fit over 50

1. Get With the Group

A great way to structure your workout schedule to include strength training and cardiovascular exercise would be to join a group fitness class. Group classes provide the camaraderie of others in your age group with the added bonus of motivation, accountability, and fun.

Don’t forget to integrate yoga, Pilates or another format of flexibility and balance training into your schedule. Try a desk exercise bike or an elliptical under desk machine.  Not only do these activities keep your muscles long, lean and limber, but they also empower the rest of your workouts.

Additionally, relaxing forms of exercises that are made of fluid, low-impact movements are great for the joints. They promote the production of the so-called “happy hormones” serotonin and dopamine, which combat the effects of cortisol caused by your high-stress lifestyle.

Find a senior league to help you work up a sweat. Consider slower-paced games, such as golf, water aerobics, or badminton. The goal is fitness and fun.

– Working out with others provides both motivation and accountability.

– A class with members in your age range will offer age-appropriate exercises with supervised modifications.

– Group classes take all of the guesswork out of your workout; show up, sweat and enjoy the music.

2. Enlist the Help of a Personal Trainer

If you prefer sweating alone, hire a personal trainer to help you design an appropriate fitness plan. This will ensure that you avoid injury and achieve maximum results. You don’t have to worry if your technique is off or if you are overtraining or undertraining certain muscle groups.

Additionally, financial investment keeps you accountable. No one likes to lose money; it’s a built-in guarantee that you will show up for your sessions. A personal trainer can offer nutrition coaching and assistance in creating healthy eating habits to support your goal of being fit over 50.

You can also invest in a book to get fit.

Take a look at our must-read books to take your fitness to the new level.

3. Fuel Your Day the Right Way

A healthy diet gives you the energy you need to tackle your day with vigor and be productive at the workplace. There’s nothing worse than nodding off during the most important meeting of your day because your blood sugar is dropping, and your energy levels have plummeted. Keep a stash of healthy snacks readily available in your desk to avoid a drop in your blood sugar midday.

Give your food choices as much attention as you give your job.

Focus on well-sourced protein and a rich variety of colorful produce. Stay away from processed and refined foods that lead to inflammation, which is the underlying cause of many chronic concerns in your 50s. Fill up on fiber from vegetables, fruits, sprouted grains, beans, seeds, and nuts.

Take your own food to work whenever possible to resist the lure of the vending machines. Here you have some great recipes ideas for busy working days.

4. A Little Friendly Competition

As an executive, you know that a little push might be all you need to get going in the right direction. Recruit your coworkers to form a team or individually sign up for a race.

Don’t limit yourself to running. Consider swimming, biking, rowing, or even forming a relay team for a triathlon.

5. Make Time to Relax and Unwind

Surprisingly, working in a high-pressure job with your brain fully engaged is actually better for your mental and physical health than you might imagine. However, this holds true only if you are managing your stress levels properly.

Spend time with people who uplift and encourage you rather than negative folks who bring you down. Consider joining a sports club to cultivate new friendships and challenges your current level of fitness.

If you’re not sure what you’d enjoy, check out your community center for a sampling of classes directed at your age group and fitness level.

Leave a comment to inspire other readers to step up, take charge and be fit over 50.

How to Be Fit Over 60 if You Are a Busy Executive

Posted on by Marek

As you age, the body naturally slows down. If you are like most executives and entrepreneurs, creating space in your packed schedule for self-care can be a huge challenge.

But as a top executive, your lifestyle does not afford you the luxury of stopping. Let’s be honest, you’re a go-getter; you have no intention of slowing down. For this reason, you absolutely must commit 100 percent to lifestyle changes that allow you to be fit over 60.

There are simple actions you can take a few times a week that will keep you fit over 60, healthy and ready to tackle the challenges that your executive lifestyle demands.

Keep yourself fit over 60 and be ready to tackle the challenges that your executive lifestyle demands.CLICK TO TWEET

Executive Summary:

fit over 60

1. Harness the Power of the Simple Done Well

Simple actions done with just your body and a flat surface can be performed right in your office and are easy to squeeze in between meetings or even on your lunch break. Squats, lunges, and planks, when done correctly, can improve your functional mobility and core strength and are easily modified to match any fitness level or accommodate any previous injuries or limiting conditions.

As you step toward being fit, remember that your muscles, joins, and tendons are not as pliable as they used to be. A strong body is your best defense against the natural trends of aging. Recovering from an injury takes far longer.

Choose simple yet effective exercises in your journey to be fit over 60,  such as a desk exercise bike or an elliptical under desk machine.

2. Get Moving

Just because there is a six at the beginning of your age does not mean you have to slow down. You simply must work smarter not harder to maintain the strength and functionality of your body. Most bone and muscle loss occurs when aging adults trade in their active selves for a sedentary version.

Being fit can ward off a host of degenerative illnesses and limiting conditions. Enjoy the benefits of a standing desk today and fortify and tone muscles, support the spine and counteract pressure on the spine discs, and improve lower back issues.

You can get stronger as you age.

Buck the trend of losing muscle mass and giving in to a slower metabolism. Integrate both strength and cardio into your busy week. Be mindful of eating whole foods that deliver maximum nutrition. Your couch is not calling to you; your life is calling out. Answer the call, and accept the challenge. Don’t just sit there getting old; fit over 60 is waiting for you.

3. Be a Flamingo

Standing on one leg may not seem relevant to your afternoon business meeting, but it is a fantastic way to improve your balance, coordination, and concentration.

The ability to balance and stabilize will help prevent the slips and falls that often plague us as we get older.

Most falls and injuries occur due to a lack of balance and overall functional strength. When you do simple balance exercises, you are forced to use stabilizing muscles that, when strengthened, assist in preventing nagging injuries like sprained ankles, twisted knees, and broken hips.

4. Try Tai Chi

It may seem like a waste of time when the goal is to be fit over 60, but there is a good reason these series of low impact, slow movements and breathing patterns are catching on around the world, according to the Harvard Medical School.

Not a sweaty, heart-pumping sport, tai chi promotes relaxation, balance, flexibility, and focus. It lowers cortisol output, which is the stress hormone responsible for belly fat. Best of all, it takes just a few minutes, needs no equipment and can be performed anywhere.

5. Get Outside

Being trapped in an office building all day every day can sap your energy and hinder your productivity. Consider packing a picnic lunch, and then taking a short walk afterward. The sunshine and fresh air will boost your vitamin D levels.

Vitamin D improves your mood and enhances your digestion while keeping the afternoon doldrums at bay.

Work productivity will increase with renewed vigor as you keep the blood pumping. Enlist the support of a friend to garner motivation and accountability as you seek to stay fit over 60.

6. Keep Up Your Core

The days of doing hundreds of crunches and sit-ups until your back aches are long gone. Modern research shows that core strength is essential to overall fitness, but there are many ways for you to keep your core fit over 60 that will not damage your body and put you at a heightened risk for injury.

When you are at your desk, sit up straight keeping your abdominal muscles tight as though you were anticipating being punched in the belly.

Try doing some light Pilates or yoga poses for a few minutes during a break in your tasks. Keep a stability ball in the closet of your office for some quick core work when you have a spare moment. You can never get enough core work. Keeping your core up as you age prevents those debilitating back injuries that can rob you of your livelihood.

To capture the concept of fit over 60, don’t stop moving. CLICK TO TWEET

To capture the concept of fit over 60, the goal for any busy executive should be to maintain functional strength and flexibility while reducing stress and preventing injuries as well as other limiting health conditions.

Bottom line: don’t stop moving.

Comment below to share how you are rediscovering your vitality as you harness the power of being fit over 60.

How to do a quick travel workout with no equipment

Posted on by Marek

Business travel is nearly essential as an executive and let’s face it, business trips aren’t necessarily conducive to staying healthy. During business trips is it essential for executives to stay on track for personal health and mental clarity for the task at hand. An easy but effective travel workout can allow executives to stay focused and well energized for anything that comes their way.

Even when we’ve established a good routine of exercise and eating at home, a change of venue can throw things out of balance pretty quickly.

However, just because your gym and equipment are at home doesn’t mean you have to give up on getting in a good workout while traveling for business. This is where a travel workout can help immensely and can be done in 30 minutes or less!

Offset the stress of business trips with easy travel workouts you can do anywhere. Click to Tweet 

In this article, we’ll take a look at some easy exercises executives can do almost anywhere that only use your body weight. Keep reading to find out how to stay active on your next business trip.

Before You Get Started

Most likely, you are not a professional trainer. Most executives’ main focus in life is not going to be fitness.

It is important to recognize that you will need to gradually work up resistance and stamina while maintaining good form.

If something is hurting, take a break. If an exercise is too intense, try and different exercise or take a break. Working out shouldn’t necessarily be easy, but it also shouldn’t be painful.

With time, you will be able to master these moves and replace them with even more intense ones.

The feeling of accomplishment in fitness definitely spills over to other areas of our lives, giving us increased self-confidence in other matters as well.

Flexibility Exercises

The flexibility portion of this workout can be used as a warm-up for a total 30-minute workout or, use it to unwind and release stress after a long day. This travel workout uses some standard stretch and yoga poses to get your muscles warmed up and ready for the day.

1. Child’s pose

This pose is a great starting point for your workout.

The child’s pose allows you to relax, reduce stress and focus on your breathing. This is important for executives during travel because it allows you to take a break from work and shift your focus from the business at hand.

In a kneeling position, bring your big toes to touch, if comfortable. Keep your knees as wide as needed while hinging at the hips and bringing your forehead to rest on the ground. Arms outstretched in front for a deeper stretch or hands back by your hips for a more restorative position. Start to breathe deeply.

Take 10-15 breaths in this position before moving on.

2. Cat-cow

For a tight upper body from sitting in meetings all day, cat-cow will help loosen your back and shoulders. It is an instant tension reliever.

Start on all fours and as you exhale, pull in your abdomen toward the spine while rounding your shoulders downward, like a cat. Then reverse the pose by inhaling and bringing your neck and shoulders up as you look skyward while pushing your belly back toward the ground.

Continue with the movement for 8-10 breaths, or until you feel ready to move on.

3. Wide-leg forward fold

This pose is a great lower back and hamstring stretch, which can help release tension after hours of air travel and sitting.

In a standing position, bring feet apart to wider than shoulder distance with both feet facing the same direction. Stand tall with shoulders back and slowly start to hinge at the hips to fold forwards. Knees can bend slightly if hamstrings are tights. Bring hands down to the floor in front of you. Keep the majority of your weight in the toes. If that is too intense, bring them to a chair or side of your bed. Keep spine extended and long and breath.

Hold the stretch for 8-10 breaths.

4. Wide-leg standing twist

This one stretches out shoulders and neck muscles for extra flexibility.

Adding wide-leg standing twist to your travel workout can help release tension in the upper back that executives sometimes get from working repeatedly at a computer.

Again, starting with a wide-leg stance make an X shape with your arms. Hinge from the hips and reach down with the right hand to touch the floor or chair or side of the bed. Keep left hand reaching to the ceiling, creating a forward fold with a twist. Look up toward the ceiling for a more complete twist or look down toward the ground to be gentler on your neck.

Hold the stretch for 8-10 breaths and return to starting position. Then, repeat on the left side.

5. Crescent Lunge

Lunge stretches are great for executives because it allows the hips to open up and relax. Since this part of the body suffers from sitting in meetings all day, it is a great addition to your travel workout.

Bend into right knee and step left foot back far enough so that the leg is long and you’re on the ball of your back foot. Keep right knee bent at a 90-degree angle, or less, with the knee directly over the ankle. Make sure that knee doesn’t go past ankle at any point to protect joints. Reach arms up overhead while engaging the core. Hips should be square toward the front. Continue engaging the back leg and keeping torso tall to get the full stretch in the left hip.

Hold for 8-10 breaths and return to starting position. Then, repeat on the opposite side.

6. Downward facing dog

Perhaps, the most popular yoga pose. The downward facing dog is a great stretch for your whole body.

This stretch can open up your hamstrings, lower back, chest and shoulders. All necessitates for busy executives who sit a lot!

From cat-cow post curl your toes under and send your hips up toward the sky to make an inverted V position. Press firmly into both palms and bend knees as much as needed, eventually working toward straight legs.

Try taking 8-10 breaths here and come back down to child’s pose whenever you need a break.

This is a more advanced yoga posture so be careful and listen to your body!

For Advanced Executives:

For an added challenge, the more advanced executive can try increasing the number of breaths of each stretch when possible! Start with 8-10 breaths for each.

As you get more comfortable with the positions the body is in try 15-20 breaths. The longer you can breathe and relax in the stretch the more flexible your muscles will become.

Cardio Exercises

Cardio is an essential part of any travel workout. After sitting on airplanes or in meetings all day long it is important to get your heart pumping and boost your metabolism.

Cardio can also help reduce stress, which is especially important for busy executives during business travel.

You can do these exercises in your hotel room with no equipment. Therefore, it’s perfect for when you’re pressed for time or want to skip the treadmill in the hotel gym.

Perform these cardio exercises not for repetitions, but for time. 20 seconds of exercise with 10 seconds of rest continuously for two minutes.

1. Jumping Squats

Jumping squats are one of the most effective exercises to build strength so, kick things up a notch with this cardioversion.

Start with feet hip distance apart and torso tall, bend knees to a 90-degree angle. Note that you don’t have to go as low if this causes knee issues. As you come back to standing add a jump so that feet come off the ground. Land softly and go immediately back into the squat position.

For a modification try nixing the jump and instead come up to the tip toes before returning to the squat.

2. Burpees

Burpees are one of the most strenuous cardio moves for travel workouts. However, they are one of the most effective cardio and strength moves out there!

Start in a plank position and quickly hop feet forward to meet the hands, or as close as you can get to the hands. Then, burst upward into a jump. Now reverse it back into the plank position.

For an easier, but still effective modification, take out the jump forward and backward and replace with a simple step forward and backward. This will still get your heart rate pumping but will be easier on your joints and allow you to get used to the movements.

Try doing this like the circuit mentioned above, 20 seconds of work with 10 seconds of rest for two minutes!

3.Jumping Jacks

Jumping jacks are a great way to boost metabolism and break a sweat.

Softly jump and land with your legs apart, jump again and bring them back together. As you continue the jumping rhythm, claps your hands above your head at the apex of the jump.

To modify this and make it easier on the knees take out the jump and alternate stepping feet out to one side while continuing to clap hands above head.

Continue for 20 seconds of work and 10 seconds of rest for two minutes!

4.Mountain Climbers

Mountain Climbers are great for core strengthening and calorie burning.

Staring in a plank position, bring one knee toward your chest and then back. Alternate quickly for a “running in place” type motion while remaining in a plank position.

You can modify this exercise by just slowing down. Instead of a “running in place” motion alternate bringing each knee up in a more slow and controlled way. You’ll still get the same great benefits but this difficult exercise will be made slightly easier.

Continue for 20 seconds of work and 10 seconds of rest for two minutes.

 

For Advanced Executives:

To challenge yourself (if you have more time) and get a more intense workout, try for 30 seconds of work with 15 seconds of rest continuously for 4 minutes!

Strength Exercises

Strength training is the final puzzle piece of a total body workout. It can supercharge your metabolism for almost 48 hours. Add this element into your travel workout! It will allow you to stretch, raise your heart rate, and build muscle- all in 30 minutes. You don’t need a set of weights or a gym, just your own body weight using this plan travel workout.

You can find more strength workout here.

1. Squats

Squats are one of the best strengthening exercises and an essential addition to your travel workout. It’s a simple and effective move the involves almost all muscle groups and joints in a safe way.

This is great for busy executives because it can help build muscle and increase your heart rate all in one!

Start with feet hip-width apart and firmly planted on the ground, while keeping your torso tall bend your knees as if you’re going to sit on a chair. Your hips will lower but the back stays straight. Lower hips until knees come to a 90-degree angle, less if you have any knee or hip issues.

Once you’re in the squat press firmly into both feet and return back to standing and repeat.

Try doing 3 sets of 12 repetitions, with 30 seconds of rest between sets for a great leg burn!

2. Push-up

This is a classic upper body exercise that works the chest, arms and core muscles.

Upper body and core strength will help executives with better posture.

Start out in a plank position with wrists directly under shoulders and belly pulled in. Bend elbows to 90-degree angle to lower torso towards the floor. Once lowered press into palms and return to plank position.

Repeat for 3 sets of 12 repetitions with 30 seconds of rest between sets.

For a modification, try doing lowering knees to the floor, which can take some pressure off the wrists and lower the intensity.

3. Bird Dog

Bird dog is a great core exercise that also helps with focus and balance. Balance and focus are essential for executives, especially during business travel.

Starting on all fours bring wrists directly under shoulders and knees under hips, pull the belly in towards the spine. Ground into the left hand and extend right arm as if you were shaking someone in front of your hand. If you feel balanced enough, next extend the left leg. Keep core engaged and reach arm and leg to opposite ends of the room.

You will feel your core muscles support the balancing act.

Hold for 2-3 breaths and then switch legs and arms. Continue like this until you’ve completed five repetitions on each side.

4. Ab Crunch

Ab crunches are a simple core exercise that can tone and tighten your abs.

Start by laying on your back with knees bent and the soles of your feet on the floor. Bring hands behind ears and keep elbows wide away from the face. As you exhale bring your shoulders off the mat toward your knees. Do not sit up all the way!

This exercise is most effective if you engage your core and pull your abs in as you crunch. Just bringing your shoulders an inch or two off the ground. As you inhale slowly lower shoulders back down to the ground.

Complete 3 sets of 12 repetitions with 30 seconds rest between sets for maximum benefits.

 

For advanced executives:

For an added challenge try increasing the number of sets!

Once you become familiar with the exercises try completing 4 sets of 12 repetitions. This will burn even more fat and really push you during your travel workout.

Conclusion

Don’t give in to the stress and exhausting schedule of business travel. As you can see, you can do a 30-minute workout anywhere and anytime. There is a good reason why industry leaders are often fit and devote lots of time to exercise and travel workout plans.

Travel workouts are the ultimate stress reliever. They also help your mind work clearly and quickly. An advantage that no executive can afford to be without.

Have you found a fitness routine that serves you well regardless of your location and available equipment?

Share your routine in the comments below. As always, there is inspiration to be found in exchanging information with other successful people.

The feeling of accomplishment in fitness definitely spills over to other areas of our lives, giving us increased self-confidence in other matters as well.

START CREATING HEALTHY, DAILY HABITS OF MOVEMENT NOW!

23 Tips To Stay Healthy On The Business Flight

Posted on by Marek

Have you ever wondered about the downsides of flying? Flying can help managers conduct two meetings in a day in two different parts of the world. Flying for business trips is the best timesaving solution for all business purposes.

However, the adverse effects of flying on your health can disturb the health dynamics for you as well as your employee. Ensuring continued good health of an employee is what keeps the organization inching toward the top.

Obviously, you cannot avoid traveling, as it is a part of your job. Worry not; we have a few simple tips for you on how to stay healthy on a plane. These tips are as simple as looking after what you eat and wear while traveling.

Learn how to stay healthy on a plane, and fly high in the corporate world. CLICK TO TWEET

1. The Risks of Flying

The three biggest factors that make flying unhealthy are the constant sitting, the unhealthy airplane food, and dehydration.

Many flyers never stop to think about how these things have an impact on health. Usually, we are either just trying to get through the flight as quickly as possible or are on our laptop or tablet, trying to finish off some last-minute crucial work.

Simply by being aware of the risks and making some minor changes to our behavior, we learn how to stay healthy on a plane. We can effectively eliminate the dangers to our health while flying.

We’re looking at a few of the big issues in this article, but  there are some other risks to consider  as well.

1.1. Sitting Is Bad for You

Is sitting the new smoking? Current health research data supports this claim. Sitting is something we all do too much of, and has an overall negative impact on our health.

The human body is designed for work and to be standing. Flying on a plane in the cramped seats with little legroom can be just bad or even worse for our back, metabolism, and muscles.

There is no airline equivalent of the “standing desk” yet, so savvy flyers will need to make an effort not to be stuck sitting the entire time.

1.2. Airplane Food Really Is Bad

It’s not just a tired stand-up comedy routine to knock airplane food. It’s genuinely bad for you. Research has shown  that airline food is bad for tastes different due to the additives/extra sugar and salt in it. Since the change in air pressure causes your taste buds to react differently to food, most of the items the airline serves have extra sugar and extra salt. Even if you are in business or first class, you might find that the food is less enjoyable due to this.

1.3. Dehydration

You might have noticed that you tend to get thirsty while flying. Being on a plane is like sitting in front of an air conditioning vent for several hours. The air is dry and recycled, which leads to dehydration much faster than on land.

2. Tips to Stay Healthy While Flying

Knowing how to stay healthy on a plane can help you prevent and manage the side effects of flying. Following these tips will help you overcome all the hindrances that may otherwise affect your work and, thereby, your organization.

2.1. Wear Comfortable Clothing

Wear loose-fitting cotton clothes, and avoid synthetic garments. Wear outfits that cover your entire body and closed footwear, like shoes, to avoid getting cold. Prevent sneezes and runny nose during your business meeting at your destination.

2.2. Choose the Right Seat

If possible, choose an aisle seat. An aisle seat makes it easier to move around intermittently during your flight. In addition to preventing cramps, it reduces the risk of deep vein thrombosis (DVT) in which blood clot formation occurs in the large veins of legs.

In long flights, choose a seat close to the window to control light exposure. The exposure to the sunlight or darkness can be beneficial for regulating the melatonin levels and supporting the circadian rhythm.

The exposure to bright sunlight can shut down your melatonin production, thus allowing you to feel more alert and energized.

Executives who want to experience sound sleep should keep away from light. Blocking the lights from the windows can help you promote your melatonin production.

2.3. Drink Plenty of Water

One of the best things you can do for your health while traveling is drinking lots of water. As the air in the plane is excessively dry, your body gets dehydrated faster. Dehydration has all kinds of negative effects on your body and mind. Drinking alcohol to try to relax does not make it any better. Ensure that you drink plenty of fluids while flying to keep you sufficiently hydrated.

Drinking water helps the brain perform at its peak, eliminating brain fog and grogginess. Hydrating the body helps energize it to achieve the day’s tasks.

FIND OUT MORE BENEFITS OF DRINKING WATER FOR EXECUTIVES HERE

2.4. Avoid Mental Exhaustion

Mentally, flying can be exhausting. You are traveling for a meeting that can lead to the growth of the business. Therefore, avoid any tasks that may cause mental fatigue and affect your output at the meeting. Plan your time wisely and utilize it appropriately.

If you have a plan that involves some work and some other engaging activities, the flight will be over before you know it. These activities could be listening to a new album, playing a game on your phone or tablet or reading a great book.

2.5. Use Glasses Instead of Contact Lenses

Opt for glasses during the flight so that you can remove them whenever you want to sleep. Contact lenses will not allow you to sleep a wink during the entire journey. Using contact lenses can hamper your efficiency and productivity after reaching your work destination.

You can always put in contact lenses once you reach your destination.

2.6.Perform Gentle Yoga Stretches

Sitting for a long time affects your muscles. Perform gentle yoga stretches and pranayama breathing on your seat to stretch your arms and legs and expand your chest.

When possible, extend your legs and point your toes toward your knees. This will keep your leg muscles from cramping due to staying in the same position. You can also stretch your back by reaching upward. And, if possible, expand your chest by stretching your arms out to the sides as well.

These stretches will help you avoid muscle aches and keep you active during your business flight. Just because you are sitting doesn’t mean you can’t stretch your muscles! You can use these wonderful techniques to keep healthy when you are at your office as well.

HERE YOU HAVE 6 EASY LOWER BACK STRETCHES TO DO IN THE OFFICE!

2.7. Walk

Sitting for a long time without moving increases the risk of deep vein thrombosis. Take frequent breaks from sitting and move around. Some of your movement is going to be limited by seatbelt signs and flight attendant directions.

However, you can still manage to get up and move around a bit. Try not to sit for more than 50 minutes at a time. Stand up and move to increase blood circulation in your body, especially the legs, and prevent deep vein thrombosis and cramps. Walking is good for your muscles, joints and your mind, too.

2.8. Use Compression Socks

Compression socks are useful in preventing deep vein thrombosis, aches, and pains in the legs, leg cramps, and swelling due to insufficient physical movements while flying.

2.9. Don’t Forget Medications

As an executive, you cannot lose focus on your work at any point in time. You have to make sure that you do not face any health issues during your business tour. If you take any medications, carry them in enough quantity to last through your journey. You can also carry some extra medicine in case your trip is extended.

A prescription of medicines just in case you need additional medications at your destination is another precautionary measure. Prevent any hurdles in the path of your work. This will ensure that you are in good health and your sole focus is your work.

2.10. Keep Your Hands Clean

Keeping your hands clean is essential irrespective of whether you are at home, office, or traveling. It might seem a minor thing but can lead to numerous infectious diseases. Some of these diseases can be gastrointestinal problems and respiratory infections, ultimately affecting your work.

Wash your hands or use a sanitizer and kill the germs before they attack you and, thereby, your work.

2.11. Keep Your Immune System Strong

Reaching the top is not easy; you need to overcome all the hurdles to fly high. Diseases and health issues are some of the common issues we face while achieving this goal. As an executive, you need to travel a lot, and you are exposed to innumerable germs on the seat and in the washroom.

You cannot avoid germs, but you can keep your immunity boosted for such days so that your body is able to tackle them. Be diligent in getting the vaccines advised for your destination.

Eat plenty of vegetables and fruits, exercise regularly, maintain a healthy weight, and avoid smoking. Incorporate all the healthy habits in your routine to boost your immunity.

2.12. Use Neck Cushions

Sleeping in an upright position can cause neck cramps. This situation will make you uncomfortable during your hours in the plane, and worse, dampen your mojo in your meetings. You can use neck cushions to give support to your neck and ensure that you do not suffer from neck stiffness.

According to many studies, neck pillows help you sleep in an upright position without any discomfort.

Have a Look at This Neck Pillow Specially Designed for Executives Who Travel on a Regular Basis.

HAVE A LOOK AT THIS NECK PILLOW FOR EXECUTIVES WHO TRAVEL ON A REGULAR BASIS

2.13. Turn on Air Vents

You would think that turning on the air vents will only improve ventilation, but that’s not it.

There is a scientific explanation for its positive effect on your health. The low humidity on the plane causes drying of your mucous membranes, and you become more susceptible to microbial infections. Turning on air vents creates an air barrier between you and the microorganisms. It throws the microbes away from you due to the air turbulence, thus exposing you to fewer microorganisms.

2.14. Sleep Well with Eye Masks

Your body uses sleep time to repair damaged cells and refreshes your mind. Deep sleep can improve your decision-making skills and your creativity at work. Eye masks can help you go into the deep sleep stage by creating darkness even in the brightest daylight. These masks can also improve the disrupted circadian rhythm and help fight jet lag.

Use an Eye Mask and Wake Up Feeling Refreshed, Now!

USE AN EYE MASK AND WAKE UP FEELING REFRESHED, NOW!

2.15.Cancel out Noises with Earplugs

The change in altitude causes an imbalance in the air pressure in your ears. It leads to moderate discomfort, stuffiness, pain in the ears, and mild-to-moderate hearing loss.

Earplugs can help you prevent this as well as aid in sleeping without getting disturbed by the noisy surroundings.

2.16. Reduce Nausea

If you experience nausea during the flight, avoiding heavy meals and alcohol on the flight are the best solutions. If you have motion sickness, you can take an anti-emetic medicine before boarding the flight.

2.17. Sleep on the Flight

If you have difficulty sleeping and even earplugs or sleep masks cannot help you sleep, try melatonin supplements to help you sleep. Do not opt for sleeping pills.

Find Out How to Take Melatonin for a Deep Sleep During Your Business Trips!

FIND OUT HOW TO TAKE MELATONIN FOR A DEEP SLEEP DURING YOUR BUSINESS TRIPS!

2.18. Avoid Caffeine and Alcohol

Alcohol causes dehydration either by inhibiting the release of hormones that maintain the fluid balance in the body or by causing diuresis.

Although the exact mechanism is unknown, caffeine is another agent known to induce fluid loss. Caffeine affects the circadian rhythm and has a disruptive effect on your sleep, reducing your sleep time. Also, caffeine consumption during business trips can enhance the cumulative stress response.

Therefore, avoiding caffeine and alcoholic drinks can help you crack the business deal by maintaining a healthy sleep cycle with the right fluid balance in your body.

GET MORE INFORMATION ABOUT HOW YOUR BODY REACTS TO ALCOHOL ON YOUR BUSINESS TRIP

2.19. Stay Away From the Artificial Blue Light

Artificial blue light is the light emitted by smartphones, laptops, and tablets. This light can disrupt your natural sleep-wake cycle by creating an impression of daytime during the night.

The artificial light from these gadgets enters the eyes, which, in turn, sends signals to the brain. As a result, your mind believes that it is still the daytime, which prompts it to lower the melatonin production. It disrupts your sleep and keeps you awake in the bargain.

You should take care to avoid gadgets that emit blue light while flying so that you can experience sound sleep.

2.20. Eat Before Boarding

Regardless of whether you are traveling by business class or first class, eat before boarding. It is the best solution to your hunger and has no adverse effects on your health. None of the options you will have on long flights for food is going to be very good for you. Also, the taste of the food provided on a flight will never satisfy your taste buds since taste perception changes at high altitudes.

Eat something high in protein and low in carbohydrates before boarding. Most airports have some restaurants with healthy options. Choose easy-to-digest foods such as raw veggies and fish if you want to sleep on the plane. The extra protein will keep your metabolism pumped up and help you feel full for longer. Eggs, chicken, cheese, yogurt or almonds are healthy protein-rich foods.

GET MORE TIPS ABOUT HEALTHY EATING DURING A BUSINESS TRIP

2.21. Take Your Own Snacks on the Plane

You can eat some snacks and rest during your flight to enable you to work well after reaching your destination. The right snacks will help you feel energized, focused, and satisfied so that you do not turn to fast food on the plane.

Fruits, dried fruits, seeds, and nuts are healthy travel snacks that require minimal planning and preparation.

HEALTHY TRAVEL SNACKS IDEAS FOR YOUR NEXT BUSINESS TRIP

2.22. Consider Fasting on the Flight

Eating plane food is always a concern and you may need to travel frequently for your work. The best you can do is have food before boarding and fast on the flight.

In long flights, fasting helps you reset your internal body clock and adapt to the new time zone.

2.23. Relax and Enjoy the Flight

Managers, business executives, and entrepreneurs are considered some of the most stressed social groups. If you belong to one of these groups, the simplest tip is to chill and enjoy the journey. If you focus on the negative aspects of flying, the flight will only seem longer.

You can make use of the flight time to just mellow out on your seat and enjoy the flight before going back to work. Those who enjoy socializing often make new friends and even business contacts while flying.

So, if you have trouble figuring out how to stay healthy on a plane, chill and make your flight work to your advantage!

If you are health conscious and have always wondered how to stay healthy on a plane during all your business trips, the answers are listed above.

Just follow the simple tips stated above for plane journeys and cope successfully with the health risks on your way to the top! Flying doesn’t have to be an arduous health-destroying part of your job. Make the most of it and enjoy the flight!

Share your own travel strategies to stay healthy on a plane in the comments below.

How to Create a Healthier Executive Lunch

Posted on by Marek

Despite the statistics, a healthier executive lunch is possible! In a recent survey conducted by the Pew Research Center, 58 percent of U.S. adults admitted that on most days they could do a better job of eating healthier. Although the survey did not break down the results according to demographics or occupations, it is likely that the percentage would be much higher among executives and other business leaders.

Between lunch meetings with clients and eating at the desk while catching up on phone calls and emails, the typical executive lunch is likely to be high in calories and fat and low in essential nutrients.

Looking for healthy lunches for the work week? These executive lunch ideas will keep you going all day long.CLICK TO TWEET

If you are in search of executive lunch ideas that are fast and easy but still healthy and satisfying, we have come up with some options that will give you the energy that you will need to remain productive throughout the afternoon.

 

Executive Summary:

1. Tuna Pouches

It is always helpful to have a few non-perishable lunch items that you can keep in your desk for those days when you are too busy to fix lunch in the morning and leaving the office to grab a bite is not in the cards.

A single-serve packet of tuna contains 12 grams of protein along with omega-3 fatty acids and vitamin D.

Be sure to look for tuna that is packed in water and that has less than 300 grams of sodium.

 

2. Mini Quesadilias

A quesadilla using low-fat refried or black beans, cheese, and a whole-wheat tortilla will provide you with nearly 18 grams of protein to get you through that mid-afternoon energy slump and keep you focused during those afternoon meetings.

Quesadillas require minimal preparation, so you can prepare them in the morning and keep them warm for lunch by wrapping them in foil and placing them in a baggie.

 

3. Pickle Sub

For a creative and healthy twist on the traditional sandwich, try a pickle sub. All you need is your favorite pickle cut in half, a slice of cheese, a slice of lunchmeat, and a slice of tomato.

The meat and cheese provide protein and healthy fats for energy while the pickle and tomato provide you with fiber, vitamins, and minerals.

Are you looking for books with simple and effective diet ideas for executives? Get great recipes and more diet ideas for busy working days!

READ MORE NOW!

 

4. Canned Soup

There are a number of canned soup varieties on the market that are packed with a full serving of vegetables in each serving.

Look for broth-based soups that are in low-sodium and contain a combination beans, carrots, spinach, and other vegetables that will provide protein and fiber.

It is easy to store a few cans of soup at your desk. On extra needful afternoons, this can give you the pick me up you need to carry you through to the end of the day.

 

5. Baked Sweet Potato With Tuna

A sweet potato clocks in at just 90 calories and is loaded with fiber and antioxidants, which is more than you can say for the potato chips in the office vending machine.

Top your potato with that packet of tuna that you keep in your desk drawer and you have a healthy and filling executive lunch.

What are your go-to healthy office snacks when you need to power through your workday? There are our favorite healthy office snacks to eat in the office. They will help you boost your productivity at work!

READ MORE NOW!

 

6. Tomato Slices With Buffalo Cheese, Tuna, And Olive Oil

One of our favorite lunch options combines the elements of a traditional caprese salad, which provide vitamins, minerals, and healthy fats, with tuna for protein.

We suggest using buffalo mozzarella, which is made from the milk of domesticated water buffalo, since it is higher in calcium and protein and lower in cholesterol than mozzarella made from cow’s milk.

 

7. Boiled Eggs With Lettuce, Cherry Tomatoes, And Avocado

A boiled egg is essentially pure protein and only has 70 calories. Pair your egg with a small avocado salad and you have an easy to prepare lunch that you can eat at your desk.

 

8. Roasted Chicken And Veggies

Even if you are not that handy in the kitchen, you can probably manage a basic roasted chicken and veggies. The veggies and chicken are roasted at the same time in the same pan, so there’s minimal prep necessary.

Add a cooked grain to round out the meal. You can cook the meal on your day off and repurpose the leftovers all week for your lunch.

 

9. Chicken And Avocado Roll-Up

One way to use your leftover roast chicken is to place the shredded chicken on a tortilla and top it with avocado or other veggies to create a protein-packed roll-up that will get you through the afternoon crunch time. If you do not cook, you can always use a rotisserie chicken from the grocery store.

Are you interested in a healthier breakfast? Have a look at our amazing post about how to make a healthy executive breakfast!

how to make a healthy breakfast

READ MORE NOW!

 

What are your healthy lunch staples? Let us know in the comments below.

10 Healthy Snacks To Eat In The Office

Posted on by Marek

Every executive has had “one of those days” where back-to-back meetings or an urgent client matter makes it impossible to get away for lunch and a mountain of paperwork that must be completed by the end of the day means that dinner is not looking too promising either.

Having the right office-friendly healthy snacks on hand can help you avoid the temptation of the vending machine and provide you with the energy and mental focus to get through your day.

Our favorite healthy office snacks will keep you focused, energized, and productive at work.CLICK TO TWEET

The following are our favorite healthy office snacks that you can easily stash in your desk or the break room refrigerator for those hectic workdays when you need a little extra sustenance to get you through and be productive at the workplace.

Executive Summary:

1. Cheese And Crackers

Whole grain or whole wheat crackers topped with various low-fat cheeses can make delicious and filling healthy office snacks. We recommend topping your crackers with goat cheese, which is packed with protein and lower in fat than other cheeses.

Low-fat cream cheese, Laughing Cow, and Babybel cheese wheels are also good healthy food options.

2. Nut Butter

Peanut and almond butter are rich in the healthy fats and protein that you need for a quick energy boost at work. Remember that a serving is about the size of your thumb.

Pair your nut butter with apple slices for fiber for one of our ultimate healthy office snacks.

Do you search for healthy foods based on their effects? Explore our list of proven Foods That Improve Your Memory And Concentration. 7 Top Foods That Keep Executives Focused!

READ MORE NOW!

3. Popcorn

Popcorn is perfect for those moments when you crave something salty and crunchy. A 3-cup serving of air-popped popcorn has less than 100 calories and provides 3.5 grams of dietary fiber to keep you full until mealtime. Instead of butter, add a tablespoon of parmesan for 2 grams of protein.

4. Roasted Seaweed

If you are craving something savory, crunchy, and slightly salty for your afternoon snack, skip the potato chips and give roasted seaweed a try.

Seaweed is rich in fiber, minerals, and vitamins A, C, E, and K, which makes it one of the most nutrient-dense healthy office snacks on our list.

5. Energy-boosting Smoothies

Smoothies only take a moment to prepare and can be made in an infinite number of variations so that you never get bored.

Look for smoothie recipes that utilize superfoods rich in vitamins, minerals, and antioxidants.

6. Zucchini Parmesan Chips

A 1/2 cup serving of zucchini parmesan chips comes in at just over 100 calories. They also provide a healthy balance of carbohydrates, protein, and fiber to keep you full and focused.

Although a healthy alternative to potato chips, the parmesan makes these chips seem slightly decadent.

7. Low-fat Cottage Cheese and Fruit

Cottage cheese is unique among our list of healthy office snacks in that it is a complete protein. It is also rich in riboflavin, which the body uses to convert food into energy, and vitamin B12 to support brain function.

Pair with your favorite fruit and you have a healthy snack guaranteed to keep you going through those afternoon meetings.

8. Veggies with Hummus

A serving of 1/3 cup hummus and 1/2 cup of your favorite veggie sticks will provide you with nearly 7 grams of protein.

Hummus is also an excellent source of various B vitamins, vitamin A, magnesium, phosphorus, and iron to benefit everything from nerve function to blood cell production.

9. Low-fat Yogurt and Fruit

Yogurt, especially Greek yogurt, one of the healthy foods to eat every day, is a protein powerhouse.

As a health tip, we recommend opting for plain yogurt and topping it with your favorite fruit instead of the flavored varieties, which can be high in sugar and calories.

10. Turkey and Crackers

Whole grain crackers and a little lean turkey make a perfect office snack. You can even embellish your crackers with a little low-fat cream cheese and a dollop of your favorite preserves for a snack that is savory, sweet, and crunchy.

Bonus Tip

Be sure to check out our Book section for more cookbooks filled with recipes and ideas for healthy office snacks and meals for busy executives.

READ MORE NOW!

These healthy office snacks are full of the nutrients that you need to satisfy your snack cravings and boost your productivity at work.

What are your go-to healthy office snacks when you need to power through your workday? Let us know in the comments below.

Easy exercises to do at home if you have no time for gym

Posted on by Marek

The fast-paced life of an executive can make it hard to prioritize working out. Easy exercises to do at home can make this task a breeze!

Although it may seem like we don’t have enough time, the reality is that we must make time and exercise at home is likely our best option.

Find out Quick and Easy Exercises for Healthy Executives to do at Home.

A healthy body and mind are a necessity for running any company or corporation. As executives, we can’t afford to be constantly tired, sick or weak. Our livelihood and that of our employees depends on us. One of the greatest gifts you can give yourself is a break from a busy and stressful schedule with exercise.

According to a study, executives who are perceived as obese or overweight are also perceived as less effective in the workplace.

For some of us, this may seem like a harsh judgment but, the business world favors executives that hold their own personal life and health to just as high a standard as their job.

A heavy executive can be deemed less capable because of how weight affects health and stamina.

To overcome these perceptions and gain some healthy perspective in the process here are some easy exercises to do at home, before or after work, or whenever you have a few minutes of free time.

Executive Summary:

Easy exercises to do at home

1. Jumping Jacks

A healthy heart is immensely important for a busy executive. If there is one exercise that we can do to help beat stress, strengthen our bodies, and increase productivity it is some form of cardio.

Jumping jacks are good for the glutes, hip flexors, and quadriceps and you can do them at home, in the office, in a hotel room, or anywhere! No equipment is needed, except maybe some supportive tennis shoes.

To challenge yourself with this exercise try using a Fitbit Smartwatch. You’ll be able to track your heart rate and fitness level.

FIND OUT MORE NOW!

2. Resistance Band Set

Resistance bands are another great choice for executives because they are easily portable. Simply stash them in your briefcase, or suitcase while traveling, or keep them next to your bed so you can get in a short workout right when you wake up.

Try these simple exercises; bicep curl, tricep extension, chest press and bent over rows. These exercises are good for the chest, biceps, triceps and upper back; which are muscles executives need to strengthen to prevent slouching while sitting.

FIND OUT MORE ABOUT RESISTANCE BANDS HERE!

3. Plank

If you choose one strength exercise from this list, choose the plank! Planks are great for core strength and stabilization, as well as toning and shaping the muscles of the entire body.

Start out on hands and knees and place hands firmly on the ground with fingers spread wide for optimal balance. Lift knees so that you’re balancing on toes making a long line from the heels to the crown of your head. Engage core, breathe evenly and keep shoulders directly over wrists.

Stay in this position for 20-30 seconds and repeat. Challenge yourself to do this every day and see if you can increase your time!

Planks are also great at reducing belly fat, a problem that many executives share as a consequence of unhealthy eating habits and stress. Learn five more surefire ways to lose belly fat in the post Tips And Tricks For Battling Belly Fat.

4. Squats

Squats are an exercise any executive can do in any setting and with any clothing attire! Squats are good for calves, hamstrings, and quadriceps, muscle groups executives don’t use as frequently as they should as a result of sitting all day.

Start by standing with feet hip-width apart, lower hips down so that knees come to about a 90-degree angle (like you are going to sit in a chair), press firmly into feet and return to standing. Make sure to keep back straight and tall, no bad posture!

Try starting with 3 set of 10 reps. Want more of a challenge? Grab a weight (or heavy object) to add some resistance.

5. Walking Lunges

Lunges require a little more coordination and balance, something that all executives can use more of. Instead of just walking down the hallway to bed at night (or to your next meeting), try lunging!

Step right foot forward for a wide split stance, squat down so right knee comes to a 90-degree angle and left knee almost touches the floor. Straighten legs and step left foot forward and repeat. Make sure to get an even amount of reps in on both sides.

6. Push-Up

Push-ups are great for strengthening the muscles of the chest, abs, shoulders, and triceps. They can be modified or intensified for any level.

Start out in a plank position with core and legs engaged, lower body down so arms come close (but not less than) a 90-degree angle. To modify place knees on the ground or, bring the ground to you and start in plank position with hands on the side of your bed or a higher sturdy piece of furniture.

Try doing 20 push-ups every time you get out of bed in the morning! This a great way to get the blood pumping and start the day on a productive note.

7. Sit Ups On Balance Ball

Balance balls are great for added stability work, this exercise is great for any executive to promote a stronger core and better posture. This is important for executives because according to Research conducted at Ohio State University, it was concluded that with better posture, people were reported to have higher levels of self-esteem, better mood, and more confidence.

Start seated on the ball with both feet flat and firmly planted on the ground. Place hands behind head and slowly lean back, keeping core engaged and not rounding shoulders. Lean as far back as possible keeping good posture and then return to seat.

Try doing this every day for optimal core strength!

8. Jump Rope

Executives need a healthy heart! Jumping rope can easily be done at home with results after only a few minutes each day. This can be done with a jump rope or without.

Try switching it up by jumping with two feet, one foot, or even double jumps. This is an easy exercise to do at home every morning!

9. Triceps Dips

Triceps dips are a more advanced exercise but, great for strengthening the triceps and shoulders, while also increasing shoulder mobility.

Start in a seated position on a sturdy chair or the edge of your bed with feet firmly plants. Place hands on the edge of your seat with fingertips falling over the edge and the palm of the hand planted. Straighten arms and lift hips off the seat, bend elbows and lower hips down in front of the seat, straighten arms to return to starting position.

This exercise can put extra pressure on the shoulders and wrists; try relaxing the shoulders before doing this exercise and if there are any wrist or shoulder injuries try the triceps exercise with resistance bands stated previously.

10. Stationary Bikes

Stationary bikes are easy to use and something each executive should have in their home for a low impact cardio option.

Using a bike is a great easy exercise to do at home for executives because you’re able to place your work right on the desk and go over meeting notes, appointments, or take phone calls, all while riding the stationary bike.

Conclusion

Exercising doesn’t always have to be hard and all executives can make time in their busy schedule to get some form of activity each day.

These 10 easy exercises to do at home can be done all together or a single exercise at a time, executive’s choice!

Promote the perception of a healthy executive and the overall health of your company will reap the benefits as well. Find more advice on easy exercises to do at home on our top fitness books selected with executives in mind.

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HAVE A LOOK AT THESE POWERFUL FITNESS BOOKS!

Have you tried any easy exercises at home? What are your tips and tricks for other executives?