a perfect healthy day

We do not expect you to incorporate all of the things listed below into your daily ritual.
But we know that you will get quicker results when you mix as many of the following tips with your Innervate exercise program.

6 a.m. Wake up and take a few quiet minutes to think about the day ahead. Once you’re out of bed, give yourself some energy for your morning workout: Have a banana and a glass
of water.

6:15 a.m. start your day with 20-30 minutes of moderate to high-intensity cardio exercise. Take a walk or, if the weather isn’t good, get on a stationary cycle or treadmill. This will put you in a good mood while also getting your metabolism going. If you’re not a morning person, no problem, use this time to meditate, and get your cardio workout in later, at 6 p.m.

7 a.m. Take a shower, using a gentle, in-shower exfoliator or a soft-bristled body brush. As you slough off dead skin cells, let go of your worries for the coming day too. If you are feeling down about something use this time to reaffirm the positive things about your life.

7:30 a.m. Prepare an egg-white omelet (using three egg whites) add vegies and cook for a
few minutes in olive oil. Serve with a slice of multi grain toast and low fat spread.
Feel free to have a cup of coffee, but chase it with a big glass of water.

8 a.m. Brush your teeth for the duration of one pop song on the radio. That’s how long it
takes (about three minutes) to get your teeth really clean.

8:30 a.m. Commuting to work? Use this time to enrich yourself spiritually and emotionally.
Listen to inspiring music on your car stereo, read if you’re taking public transportation or,
if your day is a particularly hectic one, simply bask in the relative silence of your commute.

9 a.m. Fill up your water bottle. The easiest way to make sure you drink your eight
glasses of water during the day is to have a full 1-litre bottle at your desk or near where
you are going to be working most of the day.

10 a.m. Take a break and improve your posture: Stand about one foot from the corner (facing it) of a room. Keeping your abdominal muscles contracted, your lower back neutral and your shoulders down, put your hands on either wall, even with your shoulders. Then, pulling your
shoulder blades down, lean gently into the corner, elbows out, stretching your chest and feeling your back muscles contract. Hold position for 30 seconds.

10:30 a.m. If you are busy walking around for most of your day, take 2 minutes to chill out and
relax before heading towards the next task. If you are chair bound for most of your day. Get up from your chair. Start to make a habit of bypassing e-mail for in-offi ce
communication, and deliver that message in person. You’ll burn a few calories and get a quick recharge from the face-to-face contact.

11 a.m. Fuel up for your lunchtime workout and eat an apple and 1/4 cup of blanched almonds. (And keep drinking water.) The mix of carbohydrates and protein will energize
you through your workout.

Noon Hit the gym. If you don’t belong to one, treat your body and mind to a day pass. Warm up with five minutes of light cardio. Do two sets (eight to 12 repetitions) of resistance exercises. This only needs to take 20/30 minutes, so you have plenty of time to warm up, cool down and get back to work feeling fresh. If you are really not a gym person power walk to a local park and back.

1 p.m. Have grilled or steamed chicken/ fish with vegies or salad. The protein will help you build muscle and stay alert during the afternoon.

1:30 p.m. Who says you can’t have dessert after lunch? Indulge in
a healthy Spanish custom: fruit after a midday meal. Have a piece
of your favourite fruit and, of course, lots of water.

2 p.m. Refill your water bottle and at the same time freshen up in the bathroom, check
your make up and or sprinkle water on your face to feel refreshed so you can carry on with your day.

3:30 p.m. Don’t fight your natural urge to snack. A healthy protein bar or more fruit and nuts will
sustain you throughout the afternoon and stop you from over eating at dinner.

5 p.m. Start to decompress and make plans for tomorrow, so stress is reduced. The last
hour of work is often a tough one for people. They’re tired and looking forward to leaving. Use
it to organize the next day. This will reduce the chance that you spend the rest of the evening
worrying about work.

6 p.m. If you didn’t do any cardio this morning, now is a great time for a calorie burning
break. Stop off at the gym on your way home and get on a treadmill or elliptical trainer for 30 minutes, or if possible, walk or ride your bike home. If you already did your cardio workout this
morning head home early to catch up on some down time with friends and family.

6:30 p.m. On your remaining commute home, make a quick stop at the market for fresh vegetables and fish for this evening’s meal.

7 p.m. Fill up your water bottle for the evening and prepare a healthy dinner. An example of a quick meal is: grilled fish or meat and brown rice (microwave for 90 seconds) with steamed veggies. If you had this for lunch change the protein and type of veggies so you do not get bored.

8p.m. Time to relax. You need to make sure you have time to simply kick back during every day. TV, time with loved ones, reading – whatever you like to do to chill out.

9 p.m. Get ready for tomorrow: Taking the time to organize for the next day will reduce your stress level so much. Prepare the snacks and lunch you want to take with you to work, pack your gym bag, and while you cleanse your face and brush your teeth, think about what you’re going to
wear to work.

10 p.m. Sleep. Not making time to sleep is one of the biggest health mistakes we can make. It slows the function of your immune system, can contribute to weight gain and just makes the next
day generally rotten! Get a good night’s sleep, and tomorrow start another new, healthy day.

Go for it!
Lisa Brown (Director)
Email activity@innervate.net.au if you have any questions regarding this info