Everyday Advice for the Working Millennial {Guest Post}

The professional lifestyles of today are more different and unconventional than ever before. Especially among millennials, career paths often involve non-traditional working environments and responsibilities, compared to the older, more established generations.

But while most millennials understand the importance of a work-life balance, that temptation to become consumed with our careers often takes priority over well-being. We tend to stick our own health on the backburner—not realizing the immense value of staying both physically and mentally fit in the long-term.

If this sounds familiar, you aren’t alone. Fortunately, there are numerous strategies for balancing work and wellness, so here are some easy-to-implement solutions to keep that mind and body going strong!

work-and-wellness

Exercise Your Way to Happiness.

After a tiring workday, the first instinct is often to turn on Netflix rather than hitting the gym, but making time for exercise is a habit anyone can develop with conscious effort and persistence—even with a hectic schedule. If you’re not sure how to begin a workout regimen, just aim for completing 10,000 steps on a daily basis which promotes cardio strength and stamina. In addition to the physical benefits, exercise releases endorphins that alleviate stress or burnout too.

Meditate for Inner Peace.

Engaging in a mindfulness practice is among the most effective tools for stabilizing your emotions. Ancient forms of meditation, like pranayama or SuperBrain yoga (Thoppukaranam), keep the mind both alert and active. Not to mention, this deep conscious breathing ritual promotes balanced hormone levels and gives you an outlet for much-needed “me time.”

Eat Well and Eat Often.

Long work hours often lead to grabbing a quick bite at random intervals, choosing the convenient “fast food” option or skipping meals altogether. While a nutritious lunch might require more time and effort, consuming small portions of healthy foods on a frequent basis keeps the body satiated and the mind focused—without hunger pangs distracting you or processed ingredients draining your energy.

Don’t Be Penny-Wise and Pound-Foolish.

Poor money management is a leading cause of stress, so it’s vital to maintain “financial health.” Spend at least 5 minutes each day tracking your expenses to make sure the bills are paid on time, the savings account is secure, the budget is still intact, and there’s enough cashflow remaining for an emergency fund too. When you aren’t worried about living paycheck to paycheck, that sense of freedom translates into a less anxious, more productive mind.

Do What Your Love.

Ultimately, it’s important to evaluate if your chosen career path brings happiness. You’ll spend about three-fourths of each day working, so you might as well pursue a job that gives you satisfaction. While it’s unrealistic to assume that professional success can guarantee 100% contentment, make sure you’re self-aware enough to recognize when a job starts compromising your quality of life. Offset this “occupational hazard” by dedicating time each week to non-work related passions and hobbies that create a sense of purpose you just won’t find in punching a clock.

Implementing these habits into your routine can dramatically enhance that work-life balance we should all be striving for. It’s a common pitfall to focus just on career ambitions—especially if you’re new to the workforce—but don’t allow this to become a long-term trend. Give yourself the time, space and permission to manage other aspects of life too. Your physical, mental and emotional wellness depends on it, after all.


Akshata Mehta has a passion for traveling and exploring the world. She loves to write, and is especially interested in sustainability for everyday life. Being a foodie, she also enjoys cooking up healthy concoctions in her kitchen, recording these recipes and more on her blog With Love From Akshata.

 

 

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Sweat It Out With a Protein-Packed Snack Attack

There’s a 50/50 chance I might’ve *casually* mentioned once—maaaaybe twice—that I’m getting married in the near future. 160 days if you wanna get technical, but who’s counting?

Although I don’t buy into that stereotypical “wedding workout” mentality (fitness is a lifestyle, not some Must. Drop. Two. Dress. Sizes. For. The. Big. Day. thing), exercise does have a prominent place in my routine. That would still be true regardless of this whole bride-to-be caveat…but extra motivation a la Alfred Angelo never hurts either!

post pure barre

That time I dragged the (almost) hubs to Pure Barre…Couples who sweat together stay together, dontcha know!

Don’t get me wrong though, it’s not just about turning heads on your walk down the aisle or rocking that honeymoon bikini you’ve ogled for months. Exercise relieves stress (pre-wedding jitters, anyone?), boosts productivity (those guest lists aren’t gonna write themselves!), and influences even more healthy habits too.

Like eating. A.K.A. the other part of this wellness equation. In order to sustain physical activity, our bodies need fuel. Mainly protein-dense fuel which promotes muscular development, strength and endurance, so we can keep moving for longer periods of time. Fact: no snacking repertoire—for pre-workout energy or post-workout recovery—is complete without this nutritional powerhouse.

Think raw almonds, steamed edamame, roasted chickpeas, hard-boiled eggs, sunflower seeds, plain Greek yogurt and nut butters, for example. Or, need some further “nom”spiration? (Just invented a new word. No biggie.) Check out my Sweat Sesh Snack Attack go-tos for your protein loading pleasure!

protein post-workout snacks

Whether you’re #SweatingForTheWedding or craving a healthier alternative to Cool Ranch Doritos, these mindful munchies just reinvented snacktime. Yup…don’t underestimate the power of protein. This bride-to-be has spoken.


*For even more ideas, recipes and tidbits to pack your diet with protein,  Nuts.com  has you covered!

Netflix and…Don’t Chill!

On average, Netflix subscribers spend about 1 1/2 hours per day binge-watching their favorite shows. Which is 1 1/2 hours that could be devoted to exercise instead. But since the Netflix trend is here to stay—hey, fine by me!—why not put those multi-tasking skills to work rather than…you know…just sitting there?

If a show typically runs between 30 minutes and 1 hour, maximize this time by combining your daily Netflix binge with those easy-to-overlook-but-doesn’t-mean-you-should fitness commitments.

So, all you streamer extraordinaires, take a look at these suggestions for some no chill motivation…

stay active while watching netflix

 

1.  Sneak in Cardio Intervals:

  • 5 minutes of jogging in place
  • 3 minutes of skipping rope
  • 100 jumping jacks
  • 50 high-knee climbers
  • between 30-50 burpees

2.  Do Bodyweight Exercises: 

  • 3 minutes of planks
  • 1 minute of wall sits
  • between 50-100 pushups
  • between 50-70 squats
  • 50 lunges on each side
  • 50 lower abdominal curls
  • 50 bicycle crunches
  • between 20-30 leg lifts

3.  Keep Dumbbells On-Hand:

  • 30 arm circles in each direction
  • 30 overhead tricep extensions
  • between 20-30 overhead presses
  • between 20-30 bicep curls
  • between 20-30 lateral arm raises

4.  Practice a Yoga Sequence: 

  • 1 minute of modified bridge pose
  • 1 minute of seated twist pose on each side
  • 30 seconds of warrior 1 pose on each side
  • 30 seconds of tree pose on each side
  • between 20-30 seconds of chair pose
  • 10 seconds of triangle pose on each side
  • 10 seconds of downward dog pose
  • 10 seconds of upward dog pose

5.  Give Circuit Training a Try:

  • during scene 1, do a cardio exercise
  • during scene 2, do an upper body exercise
  • during scene 3, do a core exercise
  • during scene 4, do a lower body exercise
  • repeat during the remaining scenes

 

image courtesy of Pinterest

Alrighty. So, that’s how I tune into workout/streaming success. How do you fuel a Netflix addiction without skimping on physical activity? Lemme hear your fitness tips for a zero chill Netflix binge. And…go!

10 Thoughts Just About Every Woman Has While Working Out

Because when it’s time to get that #BeastMode on, the emotions are raw, the muscles are burning, and the satisfaction is worth…well, everything.

But, seriously. Can’t we all just relate?

1. When the motivation to move simply doesn’t exist:

Sure, blame it on the bod. Seems legit!

But, of course! Blame it on the bod. Seems legit.

 2. When you kick lazy’s ass and enter the fitness zone:

workout thought 2

Leg day? Ab day? Cardio day? Doesn’t matter. It. Is. On.

 3. When you’ve been sweating for a solid 10 minutes:

workout thought 3

So…Is that a roll or a 6-pack? Definitely a 6-pack.

 4. When the endorphins start working their magic:

workout thought 4

Body = numb. Brain = euphoric. It all evens out!

 5. When you notice that your gym clothes are kinda ratty:

workout thought 5

Finish sit-ups. Buy new active wear. Brilliant plan.

 6. When social media distractions start calling your name:

workout thought 6

Never too sweaty to post a selfie, right?!

 7. When you are almost…almost…almost…done: 

workout thought 7

Just…One…More. Aaaaaand, nap time. Forever.

 8. When it feels like your hotness level just tripled:

workout thought 8

Exercise: because your confidence demands it.

 9. When all that pride is replaced by pain — so much pain:

workout thought 9

Yeah, but it’s a “good” sore. No pain, no gain. Or, whatever…

 10. And when you’re suddenly too hungry to care anymore:

Dear, progress: same time, same place tomorrow. But right now, you no longer exist to me!

Same time and place tomorrow, Progress. But right now, you don’t exist

Yep. The struggle sure is real. But every #FitChick knows she wouldn’t have it any other way!