Q&A | How to Be [More] Awesome
Q: I’m stressed about going back to work, is there anything I can do before work or during a shift to feel less stressed?
A: There are lots of ways to reduce stress, but I love doing a breathing exercise to quickly feel better. It gives me more capacity to do more to maintain my calm. One exercise is called 4-7-8 breathing.
Instructions
Inhale for 4 seconds
Pause for 7 seconds
Exhale for 8 seconds
Repeat 2-5 Times
Q: I want to eat healthier, but I don’t know where to start. Help?!
A: Well, this can mean a lot of things to different people, so I’m going to suggest trying to be 1% better. First, take the pressure off yourself. We want you to succeed. Don’t do anything crazy like a go 100% keto or a juice cleanse or give up pizza cold turkey. Let’s remember to be kind to ourselves and start with small habits and improve a little bit each week.
Eating Slow: I am a huge fan of starting with eating slow and enjoying your meals. Some people have practiced eating with their opposite hand or setting their utensils down with each bite.
Water: The general rule of thumb is to divide your body weight in half and that’s about how many ounces of water to drink each day.
Protein: Adding in 2-4 more bites of protein each day is a great start. Or, try making a super shake which is a homemade smoothie with protein powder, fruit & veggies.
Color: Variety is awesome here. Try seasonal produce from the farmer’s market or sign-up for a CSA.
Q: I never exercise, but my body is always tired after a shift. How can I add more movement into my world without being exhausted?
A: I love how multi-awesome walking is. Walking is a fantastic form of exercise, you get to be outside and soaking up some sunshine. You can use this time just for yourself or use it to connect with family and friends.
I also love 5-10 minute mini-workouts. You don’t need to commit an hour to working out. You could start with 5 minutes of stretching or yoga poses. You could have a 5 minute dance party or do some physical therapy exercises you forgot about (you probably still have the handout somewhere). Start small and build on your successes.
Finally, doing physical activities with friends counts. Get a badminton or spikeball game going. Go skateboarding or roller blading. Find an outdoor yoga class. Don’t feel like you have to be so formal with your fitness. If you are moving and laughing, we would call that a win!