Nutrifitx Health Guide: Busy Edition (7 Tips & Habits to Get Healthy When Busy)
Our world is moving faster and faster every day. People are signing up for more and more, households and families are evolving, and our desire for peak performance are creating busier lifestyles than ever. If you’ve ever found yourself thinking, “How in the world am I supposed to keep up with my life and get healthy when I’m so busy?” Well, this edition of the Nutrifitx Health Guide is for you. It’s all about keeping it simple and sustainable. Here are 7 tips, habits, and strategies to help you get healthy while busy.
001: Put your health first to get healthy when busy.
Our first tip or mindset to follow when you’re busy is to put yourself first. It may sound counterintuitive, especially when it’s your career or family that you’re trying to show up for. But think of it like this: If you’re not at your 100%, how can you show up 100% for anyone else?
Peak performance doesn’t always come from productivity apps and time management strategies. Often, peak performance comes from having an optimally functioning body and mind. You get that when you get healthy. If you want to be more for others or if you want to achieve more in your life, putting your health last is holding you back. A healthy body is empowering and leads to a healthy mind – you have more energy and appreciation for the things you care about.
002: Make your morning count to keep making progress.
How can we make time to put ourselves first when our need is to put others first? An effective morning routine.
If you are:
- Waking up at the last possible minute
- Rushing through your morning
- Scrolling social media
- Going through the motions without a set plan
- Etc.
You could be losing valuable time that you can be committing to your health. This isn’t to say that you shouldn’t wake up slowly if that feels good for your body… But it’s always a good idea to create an intentional, focused routine that supports your goals.
An example:
We often hear people say that they can’t find time for exercise or movement, or they can’t find time to bring meals during the day. We focus on eating healthy while busy in tip 007, so let’s focus on finding time for exercise and movement.
Active living is one of the Nutrifitx 4 Pillars of Health, so we really value taking time to get moving and stay active. That could look like walking, running, weight lifting, yoga, Pilates, calisthenics, or even fun daily activities like taking care of pets, leisure sports, or gardening.
For more tips on building healthy routines and staying healthy when busy, check out our free detox program! It’s a great way to ease into a healthy lifestyle or reset your current lifestyle!
003: Have a plan and/or schedule to get healthy when busy.
If fitting health into your daily routine seems impossible, maybe it’s time to reorient yourself and reorganize your time. Have a detailed plan with your goals and actions to get there, and work time into your schedule for it. Think of it as making an appointment with yourself or your “you time.”
Now, this isn’t something you have to do for life, but it’s a highly effective strategy for success with change. Pretty soon, your new health routine will become second nature, but if you’re trying to make a change, a detailed plan and/or schedule may help – especially if you’re feeling extra busy.
Have a plan (and maybe even designate time slots) for your health habits:
- Meal planning
- Meal prepping
- Eating breakfast
- Packing/prepping healthy snacks and lunches
- Exercise or movement
- Relaxation practices
- Morning and evening routines
- Etc.
We outlined the essential habits and routines you need to get healthy (even when busy) in our free detox program. Click here to download your copy and start getting healthy!
005: Schedule in “white space” too.
Along with having a plan and/or schedule, be sure you add in some “white space.” White space is designated time for you to do whatever needs to be done. No specific task or appointment goes here. It’s just time for you to take care of you.
Whatever you need can be done here, and it can be different every day. When choosing your healthy activity, make sure to consider all four of the Nutrifitx Health Pillars: metabolic health, gut health, active living, and stress reduction. Listen to your body, and take care of yourself.
The Nutrifitx System is the complete guide to the Nutrifitx lifestyle.
- Learn more about metabolic health, gut health, active living, and stress reduction – the Nutrifitx 4 Pillars of Health.
- Understand what health feels like
- Learn to listen to your body through signals in key areas
- Reach your ideal weight just by making healthy, balanced choices
005: Reduce decision making fatigue. (AKA, Be prepared for success!)
Decision making fatigue is the tiredness your brain feels after decision making. The fatigue compounds with the greater number of decisions you make. Even the smallest things like deciding what to eat for breakfast or choosing what to wear compound on top of major decision making such as for your career or loved ones.
When your healthy routines are set and you’re prepared for them, it reduces decision making fatigue. The less decisions you have to make about your health that day, the better decisions you’re likely to make. If you’re tired and your brain is exhausted, you’re more likely to eat emotionally or with your mind rather than listening to your body. And if you don’t have food pre-made and ready to go, you’ll most likely choose fast or convenience food.
At the end of the day, prepare for the next day. Know what you’re going to eat, and have it ready to go. If you’re going to exercise, have your routine ready and clothes out. Set out your supplements and water for the next day. Have everything ready the night before so that you don’t have to make decisions in the morning (or later in the day) and build compounding decision making fatigue.
006: Meal prep to stay healthy when busy.
Our health system is centered around a healthy kitchen and clean (and simple), home cooked meals. If you’re not in the position to (or simply don’t want to) spend the day in your kitchen, meal prep is your best friend.
When you have prepared and portioned foods on hand that you know are nutritious, healthy, and delicious, it’s even better than convenience foods. It’s better for you and just as easy to warm up. And, it’s way faster than ordering in…
Start slow. The simplest way to meal prep is to make extra portions at dinner. This guarantees that you have a healthy dinner and a healthy option ready for another meal. To take it to the next level, prep some breakfast options. High protein muffins or turkey sausage patties are quick and easy options we love. And, take it up a notch by pre-portioning grab-and-go snacks like trail mix or granola.
If you always have healthy options on hand, you’re so much more likely to stick to your plan.
The Nutrifitx System includes a complete guide to creating your own clean eating meal planning and meal prepping healthy foods that support your goals.
007: Keep water with you… always.
Sounds simple, right? The fact is, most us us drink far too many calories and far too much sugar. And most of us are chronically dehydrated. The easiest time to choose unhealthy drink options (or to choose not to drink) is when we’re the busiest. Sugar and caffeine are dehydrating, can interfere with insulin sensitivity, and can cause you to eat more food than you really want or need.
Keep fresh, clean water on hand. We like to fill a big water bottle up (about 36 ounces or so) and know how many you need to drink. Members: Find your hydration calculator in the Nutrifitx System. It’s easier to remember to drink 2-3 big bottles of water than keep count of 8-10 small bottles of water.
Keeping water on hand ensures that you stay hydrated and drink healthy liquids that your body craves.
