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5 Quick & Easy Health Tips to Improve Your Wellbeing

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Health Tips to Begin Your Journey

Do you want to exercise more and eat healthier, but feel like you just don’t have the time to fit wellness habits into your day?


For those of us that work full-time jobs, especially in a corporate setting, it may seem like there are never enough hours in the day. When you’re feeling crunched for time how can you possibly find time to cook healthy meals or exercise for an hour?


The great news is, you don’t have to clear your schedule in order to use some health tips and habits. I know how hard it feels to find a free hour in the day, and that’s why I help my clients build healthy habits that fit into their EXISTING schedules.


You don’t need hours of free time to be healthier. Here are 6 health tips I have used to improve my health and the health of my clients that you can implement in a snap!

Journey Amphy

1. Move for 10 Minutes

Who says you need to have a full hour to get some cardio in? Doing any physical movement is great for your body, and you don’t have to do all of your movement at one time. If you have 10 minutes free in between meetings, take it to move.

The next time you find yourself with some “in between” time —the 15 minutes spent waiting for your child’s school bus, or the 10 minutes between hanging up and opening your email — move your body!


Moving can mean going for a walk around the block (or just the perimeter of your backyard), stretching at your desk, or even jogging in place.


Moving your body in a healthy way for even one minute is better than nothing. So, when you’re transitioning between tasks or notice yourself waiting, ask yourself: is this a minute where I could be moving?


Try to up your movement just a little bit, and over time, your body will get the benefits of more consistent activity: you’ll feel more energetic and less tense. The best part? This strategy fits into any schedule.

Women Exercising Amphy

2. Meal Prep or Batch Cook Ahead of Time

If you don’t have time to cook during the week, can you instead fit it in as a weekend activity? Batch-cooking, or meal prepping, is the strategy of spending some time preparing multiple meals or sides ahead of time.


Clear a block of time on Saturday or Sunday (or whatever day works best for your schedule), and cook all of the protein and veggies for the week. Then refrigerate or freeze your food as appropriate. Cooking enough for a few meals at once is more efficient — you can use (and clean) your pots and cooking utensils at one time.


Each weeknight after work, all you’ll need to do is heat up the meal you already prepared. (This saves you from having to decide what to eat each evening!)

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This strategy fits into any schedule.

3. Get the Right Tools

When it comes to saving time, having the right tools can make all the difference. If you work full-time, you know that having the right tools — from the software you use to the laptop you’re working on — can make the difference.

Similarly, in the world of nutrition, there are a lot of helpful tools available for making healthy eating easier (and quicker) to accomplish.


If you find that one of your barriers to eating healthy foods is the time it takes to prepare them, is there a tool out there that can help you do it faster? Getting a simple pressure cooker, slow cooker, or air fryer can make it quick and easy for you to create healthy meals. Or, grab one device that does all 3.


An air fryer acts as a small convection oven that sits on your countertop. It fries food quickly and evenly and uses no oil.

A slow cooker is a perfect tool for making a set-it-and-forget-it meal. Most slow cooker recipes can be prepped in a matter of minutes, and then left alone to slow cook for hours.


The Instant Pot Duo Crisp & Air Fryer is a slow cooker, rice maker, pressure cooker, air fryer, and more all in one convenient device. This versatile tool can help you make multiple days’ worth of meals in just a few hours, and with far fewer dishes to clean up!

Organized Kitchen Amphy

4. Schedule Your Workout

For many working professionals, our calendars dictate our lives — what the calendar says, goes.


Schedule your workouts just as you’d schedule any work-related call, meeting, or task. Once it’s on your calendar, make it a non-negotiable. Consider signing up for workout classes, whether virtual or in-person, to give you a tangible appointment that you know you will meet. I offer plenty of options for all types of fitness levels and workout needs in my Slay & Namaste On Demand Membership. The important thing is to find what you like!


Putting something on the calendar shows a concrete commitment to yourself that your wellbeing is important, and you don’t have to worry about spontaneously “squeezing in the gym.”

5. Find Accountability with a Friend or Coach

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One of the best ways to stick to your exercise and nutrition goals is with accountability.


When it comes to your personal goals, why not use the same motivation? Hiring a coach can give you the accountability you need to follow through on the fitness and nutrition goals you’ve set. A coach also takes the guesswork out of the process by crafting a plan for you and telling you exactly what you need to do.


A fitness and nutrition coach will keep you accountable to your goals, while providing support and structure to help you build your healthy habits in a way that fits your schedule.


Not ready for a coach? Join my free Facebook group for a community that will support you and hold you accountable to your health goals!

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