5 Tips for Wellness On The Go
As women, we are multifaceted and many times find there
are not enough hours in a day to attend to all the facets of
our lives. Particularly for professional women, we often put
the care and well-being of ourselves bottom on the list.
Most of us have probably read multiple articles on make-
ahead crock pot freezer meals, parking the car further from
the door, taking the stairs instead of the elevator, and many
more. Those are all great to implement, but can sometimes
be overwhelming and daunting. There are many small
changes we can make that take little or no preparation to
increase our health and well-being.
Cindy is a Certified Integrative Wellness Coach and Personal Trainer for professional
women. She has been helping women achieve their health and fitness goals for the
past 15 years. Cindy can be reached at firstname.lastname@example.org.
Aromatherapy Essential oils have been used for generations to re-
duce anxiety, ease depression, boost energy levels, speed up the healing process,
eliminate headaches, boost cognitive performance, induce sleep, strengthen the
immune system, reduce pain, improve digestion, and many others. There are
so many different oils for different uses, it can be overwhelming. Keep it simple
and start with a few basics like lavender for stress, anxiety, and sleep, and pep-
permint for energy, focus, and headaches. Simply diffuse or rub on the bottoms
of your feet to enjoy the benefits!
Exercise Have a simple workout
plan that can be done on the go. Body
weight exercises, stretching, yoga, and
walking can all be incorporated into
your day without needing any special
equipment or space. Walking is the best
exercise and can be done anywhere.
There are many apps that take the work
out of the workout for you. A great app
for exercises, yoga, and stretching on the go is Move
– Daily Activity to Stay Healthy. It will even remind you to get
up and move throughout the day!
Healthy snacks Eating
small frequent meals or snacks will
help keep your metabolism soaring
all day and stave off overeating at
the end of the day. Snack-sized baggies with a mixture of seeds and nuts
are a quick healthy snack that can be
kept in your purse or brief case and
don’t require refrigeration. Remember to
measure your portions!
It’s not necessary to sit in an uncomfortable
position and burn incense to reap the
benefits of meditation. Beginning each
day and even ending each day with five
to ten minutes can greatly increase concentration, mental clarity, tolerance, sense
of well-being, ability to relate to others,
happiness, and many other benefits. Studies
have even proven that just ten minutes a day
will strengthen the immune system! A great app
for short, guided mindfulness meditations is Headspace.
Schedule Our bodies have
a rhythm that flows naturally when
we stay on a consistent schedule.
A regular routine will improve
sleep quality and decrease
stress, which will improve energy
and the ability to make other
healthier choices. And remember
to schedule in a little time for fun
and relaxation along the way! (Here’s an
extra little tip for those who travel frequently: Eating in
the time zone where you are helps your body adjust
By Cindy Smith
Here are five quick and easy tips to incorporate into your daily routine today: