A Nutrition Pro and a Fitness Expert Teach You How to Incorporate Healthy Habits at Work

Brooke Thomas and Morgan Kline stopped by our HQ for a Facebook Live session—watch the full video and get the recap.

Brooke Thomas, founder of 360 Your Life (and our Entrepreneur in Residence) and Morgan Kline, co-owner of Burn Boot Camp, swung by our office for a Facebook Live demo on healthy snacks you can keep at your desk and energizing fitness moves you can do on-duty. Here are the top takeaways to help you power through your workday. Nutrition Pro Brooke Thomas and Fitness Expert Morgan Kline Teach You How to Incorporate Healthy Habits at Work

1. Transform your mindset

According to Brooke, it’s crucial to set your intentions for the day. Without a healthy mind, you cannot pursue a healthy life. “Know why you’re doing what you’re doing,” she says. Brooke also keeps motivational quotes by her desk to keep her focused and discourages negative water-cooler talk.

2. Hydration is key

“Water is one of the most important things that you can consume on a daily basis,” says Brooke. She begins each day with eight to 16 ounces of water to help her stay fuller longer, give her more energy and keep inflammation at bay. She recommends alkaline water to counteract the acidity in fake, fried foods and balance pH levels. Should you not have access to it or you want to be environmentally friendly, Morgan suggests bringing a filtered water jug to the office. Your goal should be to drink half your bodyweight in ounces over the course of the day.

3. Pack a nutritious trail mix to snack on

For what Brooke calls “superfood, energy boosting, power trail mix,” she uses ingredients that protect your heart and help your brain function. Two handfuls of cashews, she says, releases tryptophan naturally the way Prozac would chemically. She includes goji berries because they are so nutrient-rich and anti-inflammatory. Pumpkin seeds are high in omegas. Dark chocolate chips or vegan chocolate chips are a good exchange for a candy bar or M&Ms when you have that afternoon energy slump. Almonds are also high in omegas and healthy fats to keep you fuller, longer. If you’re allergic to nuts, aim for more seeds!

Brooke Thomas of 360YourLife and Morgan Kline of Burn Boot Camp are LIVE talking about healthy habits at work!

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4. Pump up your protein

Through personal training her clients, Morgan learned that a lot of women don’t eat enough protein. While it’s ideal to have a warm chicken breast, turkey jerky is also a great grab-and-go option since it’s low in sodium and low in fat.

5. DIY your energy

Brooke’s easy energy bites are only made up of five purposeful ingredients: vegan, dairy-free chocolate chips, honey as a sugar alternative, sun butter, gluten-free rolled oats, and flax seed as brain fuel. Just one of them will satisfy any sweet tooth! Make them ahead on Sunday and include protein powder or coconut flakes, if desired.

6. Move around with these quick desk exercises

When on a conference call or watching a webinar, make the most of the time with a wall sit. Make sure your shoulders and butt are pushing back towards the wall and keep your hips in line with your knees and your knees in line with your ankles. If you don’t need to talk, you can also do air squats. Sit all the way back in your heels, keep your chest up, shoulders back and lower yourself repeatedly for one minute. If you’re ever stressed at work, take out your aggression with rapid-fire punches. Plant feet shoulder-width apart, bend your knees into a quarter squat and punch across your body as fast as you can for 20 seconds with a ten-second break, three to five times. You’re working your entire body, raising your heart rate and lifting your mood. At the copy machine or when you come back from the bathroom, do some calf raises—put all your weight on your five toes and pulse up and down 20 times.

7. Don’t forget your gym bag

Whether in your car or under your desk, keep a gym bag with you. Morgan suggests packing a workout shirt, pants, sports bra, sneakers, a S’well water bottle and some headphones. That way, there will be no excuses if someone calls you to go to a workout after work!

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