6 Steps to a Fit Mind & Body

Too busy for self-care? 6 Quick Fit Tips for Your Busy Day

Ever feel like you’re jamming through the day and not able to get any self-care, well-being or breaks in?!


Well… don’t we all.


Sometimes it’s just not feasible to take over an hour for a workout class. Heck, at times we can’t even stop to eat lunch or even pee because we’re so busy powering from one place to the next. 

For my busy, hardworking ladies out there, here are some QUICK and helpful fitness tips to implement into your hectic schedule.


Tip #1: Exercise at Your Desk

No matter your situation, we all have opportunities to move our bodies at work:


  • Seated Squat Lifts: Sink weight into your heels & lift your bottom off your chair about an inch. Sit back down. Keep your weight back & your stomach pulling towards your spine. 
  • 8-10 Reps Isometric Prayer: Place your palms in front of your heart in a prayer position & press them in towards each other for about 5 seconds, then relax. 10-12 Reps
  • Standing Leg Lifts: Keep a soft bend in your standing leg, reach your lifted leg straight behind you. Tuck the hips & engage the glutes as you lift the leg. 8-12 Reps on each side
  • Second Plie Squats: Bring heels outside of hips in a wide second position & point toes out. Press your heels into the floor as you bend & straighten your legs. 10-15 Reps



Tip #2: Eat Breakfast

This is an oldie, but a goodie. When was the last time you ate a proper breakfast?

Sometimes we don’t eat at all till we’re starved, so we grab the first, easiest item in a fast-food world. 

Trust me on this – eat something savory to satisfy your appetite in the morning. It’ll get you started in the best way possible. Make a smoothie with your favorite nut butter in advance or pack your paleo granola, homemade almond milk, and a banana.

Having something to eat early on helps stave off hunger and increases your ability to focus on work.

Tip #3: Phone Dance Moves

Each time you pick up your phone, dedicate a particular dance move for the day. That way, when you pick it up you don’t even have to think about it – you just do it. It can be something as simple as a shoulder wiggle, or something more dramatic like the hustle. Get creative & have fun!


Tip #4: Conscious Eating

Be aware & present when you can actually take the time to eat. You can typically sit down & finish a meal in 10-15 minutes thoughtfully. That’s not that much time to take away from your “to do” list & all of your distractions.


Put your phone on silent, don’t sit at your desk, don’t read, don’t do anything but eat. And enjoy!


Tip #5: Stretch During Breaks

When you take a break throughout the day – & you certainly should be taking breaks – stretch. On your way to the bathroom, while waiting for a client or in your chair. If you’re known for working the whole day through without coming up for air, then set a timer on your phone to go off every 45 minutes. Even if it’s just to lift your arms up & reach left then right. Simple.


Tip #6: 5 Minutes of Compliments

Dedicate five minutes of your day to compliments. You can say them in your head, write them down or say them out loud. Co-workers, friends, your spouse, children, & especially about you. Think of nice things to say about your body, personality or strengths. Only positive things!


Tag @her.healthy.habits on Instagram to keep me in the loop on busting those dance moves!!!

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