5 tips to Being More Productive, Less Stressed, and fit

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5 Strategies to being more productive, less stressed, and fitter.

We all have fitness and healthy lifestyle dreams. We all want a high quality of life, feel strong, maintain optimal weight or body fat, and have more energy for the things that matter. Yet, for many of us, the reality is daily feelings of fatigue, stress, anxiety, sleep deprivation, and always playing catch up. So exercise and healthy eating can feel like an added burden that's just overwhelming. Stress is a daily struggle for all of us in one way or another. As an online fitness and nutrition specialist, I've compiled a list of 5 helpful tips that can be game-changers in your productivity, help with stress, and create a fitter lifestyle.

1. Intermittent fasting

Streamline and make your nutrition approach more efficient with intermittent fasting! You don't have to worry about your eating schedule, meal prep, and frequent grocery shopping when fasting. This nutrition approach is minimalist and doesn't add extra to-dos to your daily task list. When intermittent fasting, your brain switches into ketosis, which is a preferred fuel source for mental energy and focus. Ketosis allows your brain to calm, become ultra dialed in, and enhance creativity. You get into a strong workflow state and produce more in less time. While in ketosis, your body/ brain responds to stress more positively and with less anxiety. Lastly, fat burn elevates, and growth hormone increases, leading to less body fat, lean muscle, and improved energy.

2. Only sit when you have to - STOP SITTING SO MUCH!!!

Studies show that people who are constantly walking, running, or having movement in their daily activities tend to be more productive. Adding cardio moves to your routine helps increase the blood flow to your brain, making you more alert, focused, and creative.

So how do I add that to my schedule when I have a desk job?

One of the great solutions I have found is a standing Desk with a walking treadmill. Simultaneously, it helps you burn extra calories and boosts focus. Suppose you don't like a standing desk with a walking treadmill. In that case, you can also try this: Take a lunchtime walk outside to boost your mood with vitamin D or finish your workday with an evening walk. These small daily changes will help you decompress and relieve anxiety/stress. Remember, this is a work/reward cycle that the body wants to perform daily. You will notice dramatic changes in your body fat, energy, and overall feeling of well-being!

3. Infuse your coffee and tea with healthy fats.

I know it does not sound exciting when I say add fats to your tea or coffee, but what does this precisely mean? We all have those days when we need to be extra productive, more physically active, and anticipate additional stress. Plan ahead of time and give the body/brain what's required when you know this! Add healthy fats from grass-fed butter and brain octane oil to your coffee or tea. These fats can help the brain handle extra mental and physical stress and provide the needed calories to feel strong and on top of your game! Adding extra fat to your daily drink will boost ketone production in your body.

4. Micro-workouts.

I am a big advocate of micro-workouts because it is an excellent first step for those new to fitness. Second, you can add them to your daily routine without compromising your work schedule. Third, they are a great way to develop a habit. Lastly, but no less significantly, they will help you energize your brain and boost energy when your body is feeling slow. So what exactly are micro workouts? Micro-workouts are precise movements or supersets that work to increase longevity hormones and metabolic conditioning.

Add functional exercises (pushups, squats, lunges, sit-ups, planks) throughout your day! You can combine your functional movements with easy work like emails or small tasks. Complete 5-10 min of work followed by 30sec-2 min of exercise. These short intervals boost focus, metabolism, longevity hormones, and mood and decrease the feeling of stress/anxiety.

By the end of your workday, your workout is done! Learn more about micro-workouts.

5. Biphasic sleep when needed

As an online fitness and nutrition coach, I would like to emphasize how important your sleep schedule is in helping you stay fit. I have had many clients with different sleep schedules. One of my client's most overlooked lifestyle factors was their sleep schedule before training with me. We are all told to aim for 7-8 hours per night, but sometimes that's not possible with workload and responsibilities. Modified biphasic sleeping is sleeping for a 4.5-hour block of time (3x90 min sleep cycles) and then a 90 min nap in the afternoon, or at least a power nap ( 20 min). I have personally experimented with this and found the strategy very effective and productive!

Now is your time to interact with me; which of these strategies did you find most effective?! Comment below!

Share this blog post with your friends and family. Let's help people live more productive, less stressed, and fitter!