Sustainable Fitness: Fitting It In

One of the hardest parts about completing workouts and, therefore, keeping fitness consistent and sustainable is finding time. Our days fit together like puzzle pieces, and those jigsawed edges are constantly morphing depending on a number of life factors. No matter what, we all need to assess our unique situations to form some realistic expectations and be sure to take care of ourselves first and foremost.

Finding time and desire to move often requires adaptability and creativity. We can forge paths to the places we want to go with our fitness goals -- even big goals. But it's not always simple or straightforward.

I think we all can relate that sometimes fitting in exercise is easy. When the weather is nice and the sun lights the sky for long stretches, those hours for activity seem infinite. Everything feels brighter and lighter, even the number on the scale slides in our favor. Our motivation is boosted in all regards. We move more because it feels good -- and -- a body in motion tends to stay in motion.

Then there are those darker periods of time when work or home or other extenuating circumstances get in the way. When it's cloudy and icy and beyond frigid almost every single day. No one loves going out in that mess. We skip exercise one day -- and -- it somehow landslides into the following week or even month. Hibernation feels good at first, but eventually it manifests in this nagging emotional weight + makes us feel stagnant.

The good news: I strongly believe that most people can fit in at least 30 minutes of exercise daily, not matter the time of year or level of stress or busy schedule at work or insanity at home.

The tricky part: It takes effort -- and that doesn't always feel good/comfortable/worth it.

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// GET UP EARLY

I think one of the most commonly shared tips for fitting in regular exercise is setting the alarm clock earlier. How far back is up to you, but even 45 minutes could allow you to exercise and shower before you start your day. It's not always fun to transition to morning workouts, but -- from personal experience -- it can be done.

Just make sure to get enough sleep and adjust on the going-to-bed side accordingly. And if you're waking up super early and still plan to do some serious moving, you'll want to eat something so you don't bonk halfway through your workout!

// USE YOUR LUNCH

If you know your day is going to be crazy, a simple walk during lunch can do the trick. I've had a variety of work situations, from working on a campus with awesome trails to working in an industrial park where I walked indoors, etc.

A walk usually doesn't work up too much of a sweat, but if you have shower facilities (or can go home!), you could even do some more intense stuff like running or biking. Just be sure to pack a portable/simple lunch so you don't skip your nutritional needs for the mid-afternoon.

// UTILIZE ALL OPTIONS

We used to be members of a gym, so working out whenever childcare was offered helped tremendously. You may have that option -- and it's worth going through a potentially rocky transition to earn it. Otherwise, consider swapping childcare or asking the grandparents or other relatives to watch children.

If you don't have children, think about walking/biking/running to work. There are a number of ways to find time or reasons to move no matter your stage of life. I'm sure you spent enough time thinking, you might discover some awesome opportunity you never considered before.

// BECOME A NIGHT OWL

I actually prefer working out at night. I always have. After all tasks seem completed for the day, lace up and head out for a jog around your neighborhood (here are some tips for running in the dark). Or after you put the kids to bed, pop in an exercise DVD from Jillian's Shreds to Barre to Yoga.

Stephen even does core and body weight exercises in the late evening because they're quiet and contained. When I exercise in the later evenings, I eat a lighter dinner and then munch on more after I've completed my training.

// SWAP ACTIVITIES

Ever notice how much time you might waste on social media? Consider cutting that out for even a week and see how much time it frees up. Or do you have a TV habit? If you don't think you have time to exercise, examine what IS taking up your time first before you restate it as fact. We all engage in things that suck time away from us . . . it's just a matter of identifying what these activities are an shifting accordingly.

// WRITE OUT A SCHEDULE

One of the more frustrating parts in my own experience is balancing out my goals/workouts with Stephen's. He's at a higher level and, as such, runs many more miles/hours than I do each week. Since I work in the mornings and we quit our gym membership -- we're sometimes at odds with who gets to run first and who gets the priority when it comes to time.

So, we worked out a schedule where we've both had to compromise. Long runs sometimes happen on Saturdays or Mondays depending on who is racing or wants to go with the group that week. Stephen might want to do some hard workouts every single day, but has decided to keep it between 5-6 so I can get my 4-5 and we can still eat dinner together. It's such a balancing act and can be hard to figure out -- but it's worth the effort!

// LOAD YOUR WEEKENDS

Another option is to exercise more when you have larger chunks of time to devote. For a lot of people, this means the weekends. Say you need to skip a lot of days during the week due to a project for work or other responsibilities. Start making Saturday mornings your gym ritual. Spend time doing cardio and weights. Maybe add a yoga class for stretching, too. You can also simulate gym stuff at home with DVDs.

Or do an extra long run or ride, provided you've worked your way up to whatever the distance is already (to avoid injury). In other words, take advantage of the time you do have and move the most you can with it. Just be sure to get in at least one or two shorter workouts in the week to balance things out.



How do you find time to move?

If you're catching up:

#1: Sustainable Fitness: Assessing Your Unique Situation
#2: Sustainable Fitness: Redefining Success
#3: Sustainable Fitness: Thinking Holistically

Automatic Healthy Eating Tips:

#1: Stock up on frozen veggies 
#2: Buy greens and actually USE them 
#3: Create simple, go-to meals
#4: Learn to love alternatives
#5: Prep, Make, and Store
#6: Add In: Convenience to your advantage
#7: Eliminate Food Waste
* 20 Ideas for Make-Ahead Meals

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Odds, Ends, and Cookbook Giveaway

{ Giveaway now closed }


CONGRATS TO KELLI, who writes: "I'm a frugal foodie in the making!"

There are several things I've been meaning to write about these last several weeks. But none of them have warranted a dedicated post.


#1: I played around with the Celebration Cookie recipe to eliminate sugar entirely (using all maple syrup). And I made it a bar instead of a cookie.

MAPLE-CINNAMON WALNUT OAT BARS

What you'll need . . . 

• 1 cup walnuts, processed into flour 
• 1 cup oats, processed into flour 
• 1 cup rolled oats 
• 1 teaspoon baking soda 
• 1 teaspoon ground cinnamon 
• Pinch of salt
• 1/4 cup maple syrup 
• 1 tablespoon golden flax meal mixed w/ 3 tablespoons hot water 
• 1/4 cup almond milk

Method . . .

1. Preheat your oven to 350 degrees F. Lightly grease an 8" baking pan and set aside. 
2. Whisk together your dry ingredients. Then add the wet and mix until combined. 
3. Spread mixture into your baking dish and bake for 15 to 20 minutes, until golden on edges. 
4. Remove and let cool before slicing.

#2: We're in a cookbook! And a fun cookbook at that. Check out Frugally Delicious for our Noodle Salad and Peanut Sauce recipe, as well as for recipes from these great bloggers.

They sent me two copies of the book -- one for myself and another for one of YOU! If you'd like to win one (1) copy of this book, please leave a comment with your name, email address, and the words "FRUGAL FOODIE" -- the winner will be chosen using a random number generator, on Friday, May 18th.

(Please wait until the DISQUS comment system loads or else I can't see your comments.)


#3: NatureBox, a monthly snack delivery service, sent us one of their snack boxes to try out. Inside, we found an array of healthy treats: Dried pears, peppery pistachios, smoky pumpkin seeds, zingy currants, and cranberry jubilee granola. They have a page for each month's box on their website, here's what was in ours.

Anyway, if you don't live in an area with a natural foods store or if you're just looking to have nutritious treats delivered to your home, just under $20 will get you a box delivered to your door. And for every box sold, NatureBox donates one meal to feed the over 14 million children in America who go hungry.


#4: Last, but certainly not least . . . I have a new job. If you haven't already read about it on Writing Chapter Three, you can head over there now. I'm planning to write much more on the topic, but wanted to get the big announcement out there.

Alright. I think that's about it. Happy Saturday!

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Sit Down, Stand Up: Office Survival Guide

In our last work-related post, I learned that many of you love when I got all office on you. Well, you're in luck because I have a confession to make: I get incredibly, ridiculously, INSANELY jealous of people who don't work desk jobs. Jealous of people who don't have to sit all day. Jealous of people who don't have to wait for their 15-minute breaks or half-hour lunches to move around a bit. Five. Days. A. Week. Every week.

Oh-so very, very jealous. Green with envy, in fact.


Before I throw a full-on tantrum (because I just realized the other day I've worked behind a desk for nearly 5 years now!), I'll get on with my point. There are indeed things we office workers can do to stay healthy and sane while keeping butt-bound all day.

(And disclaimer: I realize that people who stand all day also have major issues, too. I've worked trade shows and other events for long stretches. To the point where I couldn't move my legs from standing. Ick!)


1.) Develop Habits. If you get breaks, which I believe are required by law if you work full-time, TAKE them. It's so easy to forget them when you're busy. That time just slides by. And once that time is gone, you can't get it back! Set reminders in Outlook or another scheduling program. Something that will pop up, sound an audible alarm. Write a sticky-note and put it on your monitor. Or use those electronic sticky notes on your desktop. Set your cell phone alarm. ANYTHING to remind you to take a stroll around your cube. Or, if you're lucky, outside.

Moving your legs is good for circulation, your muscles, and your mind. If you have an office, you may even want to close your door briefly. Do some yoga poses. Push-ups. (Yeah, I do them. In a skirt. Almost every day.) Dance, if that's what you're into!


2.) Make Friends. You don't have to love your coworkers, but sometimes an office pal can be a great daytime buddy. When I worked one of my first desk jobs, I was fortunate to work with friends. For example, my friend Lindsey (the pretty blond pictured above) and I would take walk breaks like clockwork no matter the weather. Outside if nice. Loops around the office if not-so nice (and that was the case more often than not).

Likewise, we'd often get out of the office and have lunch with Sarah (the gorgeous auburn). Good times.

Not only is making a buddy good for getting out. It's also great for your soul. A laugh. Support. Just taking your mind off stress, too! So, just as in "regular" life, the office life is made better by personal connections. Get some! It's easier than you might think. And even if your office is full of Dwights, Creeds, and Andys -- there's bound to be a Jim or Pam in the mix somewhere!


3.) Drink Water. Take Potty Breaks. Repeat. (Coconut water works, too!) There are entire days when I don't drink any H20. Or others when I don't get up to use the bathroom. At all. I somehow find myself glued to a project on my computer screen. Crazy with a specific task with an ASAP deadline. I could sit for hours cranking out assignments. Or if I'm in meetings, I just simply have no time.

But water is essential to life. If you don't have a water cooler, bring some from home or find a "safe" water fountain (I know they can be gross). You'll feel better. Have fewer headaches. It will promote brief walk breaks. Just keep everything, well, flowing, if you get my drift.

And I've been there. Tied to my desk. Ignoring my needs because I'm preoccupied. Take bathrooms breaks, please. There's no reason to live in discomfort. You know who you are!


4.) Take Advantage of Lunch. I know. Sometimes you can hardly get time to eat let alone have an uninterrupted lunch break. But if you can, carve out that time. I often eat little snacks and not a true "meal" . . . I eat while I'm working . . . throughout the day. So, when lunch rolls around, I can use those scads of free time (SARCASM ALERT) for other purposes.

I walk. I run errands (but park as far away as I can from wherever I'm going to -- yup -- walk some more!). Sometimes I even do yoga in my office. My coworkers will be surprised at that one, I'm sure. If I'm not feeling well, I occasionally nap or read. Or if the weather is awful, I try to get lunch with friends (there's that often-forgotten aspect of health: the MENTAL/SOUL part . . . and seasonal depression runs high in these parts!).

It's hard for me to get off campus, so I make the most of what I have. But I try my very best to not skip lunch. That time is really mine. I even stay late occasionally if I have to. I just require a break mid-day . . . or I get in a terrible mood.


5.) Go Old-School. Get up and TALK to your fellow coworkers. Email is just lazy sometimes if your office is literally next to the person you're writing to. Or get some face time in instead of picking up the phone. It's a way to sneak in some extra steps.

Occasionally I meet with one of my coworkers in a "walking meeting" where we go get coffee and chat about work-related stuff along the way. It beats just sitting in a conference room staring at each other! The fresh air helps more than you can imagine. Plus, I can think more clearly when I'm on the move.


6.) Inspire Yourself. Getting through the day goes beyond time at work. Sometimes you can be so drained and stressed, your workouts and after-hours life suffers. I've created a solution: Make an inspiration board. I stick a couple photos of myself running, some race finish certificates, photos of the outdoors, etc. on my board. Anything to remind me that there's life outside my office door. There's natural sunlight above these fluorescent bulbs.

Bring in some of your race metals, too! They make great conversations pieces. Maybe even help with tip #2 (making friends)!

And even if my legs are restless all day, I remind myself that I CAN and DO make good use of them whenever I am off the clock. Staying motivated for my runs after work isn't just good for my physical health . . . it also helps me mentally cope knowing that I sit for hours on end. I'm planning to update my inspiration board sometime soon, so I'll be sure to snap a photo and share.


So, though I'm incredibly jealous of my non-office-strapped friends. Bloggers. Family members. Etc. There are things I've been able to do to make my situation more bearable. I've found that when I get up and move as much as possible, I have fewer aches and pains. I don't need as much caffeine to power through my work. I avoid that "wall" that hits around 3PM . . . when all energy is zapped.

I take it all one day at a time.

Office workers out there. How do you cope?! Do you have an tricks for staying active during the day? For avoiding the energy suck that creeps into the night? Now the the evening darkness is starting earlier and earlier, it's getting more difficult. We'd love to hear your advice! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

And be sure to check out our advice on Staying Healthy While Working Full-Time.

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Staying Healthy While Working Full Time

Stephen is going to roll his eyes when he reads this, and I have no problem admitting that I, well, have a problem. Stephen is a teacher. He doesn't work during the summers. Even during the school year, his work schedule isn't a 9 to 5, it's a 7 to 3. And I remind him of these facts more than I should. But I'm sure many of you out there work a "normal" schedule and deal with the same issues that I deal with.

I'm tired . . . a lot.
I never feel caught up.
My work weeks speed by at a frightening pace.
My weekends speed even faster.

What it all boils down to is: I don't feel like I have enough time in the day. I can't just decide on a whim I'd like to go running. When I actually feel like running, it's usually mid to late morning. I can't just easily whip up an amazingly healthy lunch because I don't have all my ingredients and tools at work. It definitely sounds like I'm whining. Really, I am. Because it's true: Working and being healthy are difficult to do.

But these activities need not be mutually exclusive. Here are some tips that work for me:

NUTRITION:


Eat Breakfast: Sound familiar? Yeah. This to-do is everywhere. When you're working full time and trying to maintain a healthy lifestyle, it's more important than ever. But if you don't have time to cook in the morning, you need to plan ahead. Make a list of easy go-to breakfasts. Maybe for you it's cereal with sliced banana and tea. Oatmeal is another good option. If you're constantly hungry, like me, you might want to carve out a little more time in the AM to fill your gut.

Just a couple extra minutes gives you enough time to cook up a couple eggs, toast a bagel or English muffin, slice some cheese and tomato. Pile it into a sandwich and wrap in foil, and you have a powerfully healthy sandwich that will keep you full till lunch! (Vegans might enjoy this Banana Scramble sandwich as a substitute.)


Pack Lunch: You know you have to eat. But you can make it fun. If you're a foodie like me, the difference between a happy and sad work day is food. There are days I simply don't take the time to pack my lunch, and I find myself scrounging around trying to find something somewhat healthy. I almost always fail. Then I'm hungry again with nothing stellar to eat.

Pack a variety of goods. Even store some dry foods at work as options for when you're in a pinch. I have a jar of peanut butter, oats, and dried cranberries for emergencies. Just add hot water . . . and you have a delicious oatmeal. Packing my lunch (and snacks!!!) ensures that I have enough fuel to keep me going. And I always make time to eat (even if I have to work through) -- keeping my blood sugar consistent just makes me feel good. Plus, I'd much rather munch on yogurt and peach slices than stuff a Snickers bar down my throat.


Stay Hydrated. Again. This is no surprise -- our bodies are more than 50% water. Staying hydrated is critically important to maintaining a healthy lifestyle. But did you know that hydration is also the key to honed concentration, efficient digestion and weight maintenance, good skin, and more (Source)?


Your office may not have a water cooler, but regular tap water (water fountain, etc.) in most areas does the job. Just bring a cup or BPA-free water bottle (I snagged this set at TJ Max for under $10!) to keep at your desk. I like to boost my intake by mixing in half coconut water, which has added potassium. In the cooler months, I get my fill with herbal teas. Staying hydrated helps keep headaches at bay, too. So, if you're prone to headaches, your cure may be just a sip away!

EXERCISE:


Get Our of Your Chair. Phones are great. Email is wonderful. But with more convenient ways to communicate, there's little need to leave our posts during the day. We've all read about the health hazards desk jobs present. Fight back.

Take time at least once every hour or two hours to get up and stretch. Walk around a bit. Take your eyes off your computer. Use lunch as an opportunity to get out and about -- I often walk with friends for half an hour. That way, if my day becomes so busy that working out is impossible, I've squeezed in a mini workout.


Bike to Work. Or find some way to get there that's active. Some days, fitting in an actual workout isn't possible. With deadlines and pressure looming, it may be the last thing on your mind to lace up your sneakers. But if you make it part of your routine (maybe walk your bills to the post office, walk a couple extra laps around the grocery store), you'll be sure to fit in at least a little activity.


Exercise in the Morning. One of my workout downfalls is being totally tired, de-motivated, and stressed after work. I feel enthused on the drive home, but once I park in my driveway, the lure of the couch is too strong. When I exercise in the morning, it's tough, but I get it out of the way. When I return home after work, my time is mine! It's fantastic.


What may also help (if you have this afternoon excuse issue) is taking a group exercise class. Having some structure -- a time and place you must head to -- may be all you need. Plus, if you do it with friends, it's even better. One of the things I miss most about my old job/old city is when my friend Lindsey (above -- remember her from the Nutella Ice Cream post?) and I would leave work together and head to yoga three times a week. Kept me on track, and I got to spend some quality time with my best friend!

SOUL:


Take a Break. I'm notorious for not taking breaks while at work. I get really absorbed into my projects . . . and then it's lunch time. So, even if you're like me -- USE that lunch time to your advantage. Read. Write. Knit. Blog. Do yoga. The list of what you can do with that hour or half hour is endless. (OK. Not really, but you get my point.) If you're lucky enough to have showers and gym facilities, you may want to sneak in a quick workout.

Whatever you do, try your best to disconnect from what's causing your blood pressure to rise (may be as easy as turning down the volume on your phone or closing your email client -- just don't forget to get them up and running when you return from your break!).


Relax. Work days can be stressful, right? How you deal with that stress makes all the difference. You need to find what works for you, but for me -- a walk around the block, whipping up a few recipes, or singing some tunes helps me unwind. Keeping your de-stressing activities healthy is half the battle (and I've been there, stuffing cookies into my mouth all night, believe me!).

But when your treat yourself right -- you reap the rewards. You may even choose to make a post-work ritual (like half an hour of yoga when you return home) to get into a calm rhythm.


Alone time is also important. Even alone time from your partner. Take time to do something for you and just you. For me, running gives me solitude. Time to think. Usually when I've finished a good run (and distance can range from 1 mile to 20!), my worries melt away. Even if only temporarily.


Take a Day Off. I definitely don't have this problem -- I take vacation days like crazy (probably because Stephen is off so much). But I know people who save and save and save those glorious vacation days . . . but never end up using them. Even if it's just one day -- a break from the grind is helpful for your mental (and physical, if you spend it hiking, biking, etc) health.

I often grapple with the whole meaning of life thing. Like, why are we here if we just work our lives away? Even if you can't jet off to some exotic location, take time off to enjoy life. To see what it's like to walk around your neighborhood on a Tuesday morning. To bake cookies at 2PM on a Thursday. To sleep in on a Monday! Even if you don't go anywhere, taking a vacation day to get away from the office is a good way to keep your soul happy. You'll return to work at least semi-refreshed and ready for what your coworkers bring your way.


So, these are just a couple ways I try to stay healthy while also working full time. I'd love to hear your methods and suggestions. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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