Top work health, fitness & wellbeing tips for 2021

To kick off the new year, garten has partnered with professional bodybuilder, mechanical engineer, and lifestyle coach Nimai Delgado of Vedge Nutrition to bring you a 100% plant-based snack box—complete with some of Nimai’s favorite snacks and two types of Vedge Nutrition organic protein powder.

We interviewed Nimai and asked him to share what his top tips for health, fitness, and wellbeing are heading into the new year. We’ve included our own top tips in our blog post below:

Nimai’s top tips for health, fitness & wellbeing in 2021:

Set a goal. You can’t work towards something if you don’t know what your goal is. Define that goal, be specific. Then give it a timeline. Be realistic. For example, set a reasonable goal like lose 10 lbs in 10 weeks. Break your goal down into bite size portions that work for you and track your progress.

Create an environment for success. For example, if you have a fitness goal, don’t buy junk food and expect not to eat it. Stock your fridge to support your goals—especially if you’re working from home. Hang up sticky notes to remind and inspire you. Create a vision board. Follow Instagram accounts that inspire and motivate you. Consume consciously.

Create an empowering routine. Even just a special hour of the day to empower your health, fitness, and wellbeing. The best time to do it is first thing in the morning. If you can’t do it in the morning, schedule it on your calendar. To take this even further, plan a second timeslot later in the day, such as after work, to get in another round of rejuvenation. An example of this would be meditating, reading, listening, or watching something inspirational and/or restorative, like going for a walk.

Eat more plants. Incorporate a more plant-centric diet. 80% of disease can be prevented through a plant-based diet & a healthy lifestyle. You don’t have to go full vegan, just incorporate more plants. Many professional athletes are doing this to fuel their training, competition, and recovery (as seen in James Cameron’s Documentary “The Gamechangers“). You don’t have to become a professional athlete but you can learn from their empowering habits and integrate them into your daily life.

Check-in with your breath. Set a reminder/alarm in your phone for once or twice a day to check in with your breath and body. We often don’t realize that we’re holding a lot of tension in our body by either holding our breath or taking really short breaths, which leaves us feeling stressed and tensed up. Try this simple breath-practice: Close your eyes. Put your left hand on your belly and your right hand on your heart. Take three deep breaths, feeling your heartbeat and your breath with your hands. Then say hello to yourself (I.E. “Hello, Nimai”). As you do this, relax your eyebrows, let go of the tension in your face, relax your shoulders, and place your awareness inside of your body.

Curated by Vedge Nutrition’s Nimai Delgado

garten’s top work health, fitness & wellbeing tips for 2021:

Move your body before starting work. Stretch, yoga, go for a walk, do a full workout. Doesn’t matter if the movement is big or small, but make it a habit to move your body before you engage your mind with work. You will have more mental creative energy if you start with movement.

Walk & talk whenever possible: work phone calls, one-on-one meetings, or even just during a short break in between meetings. Make this a habit & you will easily hit 10K+ steps. Do this for a few months and you’ll be in better physical & mental shape without a doubt.

At the end of the workday, write out a list of everything you still need to do the next day and the rest of the week. This way your mind can stop thinking about work and rejuvenate so it’s fresh for the next workday. This is especially key when working from home, to create a mental barrier between work and home life.

Celebrate progress. When you set a specific goal of an observable behavior, you can track your progress. Mark the days that you walk on a calendar or write them down in a journal. If you miss meeting your goal, that’s okay, don’t sabotage your progress with negative self-talk. Be patient with your process, and give yourself grace and a little pep talk. Think of a baby taking her first steps, when she stumbles, we don’t scold her, we encourage her to keep at it. When you do meet or exceed your self-care goals, celebrate and lean into your positive results to keep your momentum going. 

Be kind to you. Think about one area of your life that you have been neglecting. There are perhaps a few, but be kind and start with one to focus on for a few weeks. Research tells us that small changes can yield big benefits and more lasting results. 

Once you have identified the area of self-care that you will focus on, next think about an activity that brings you joy. For example, if being more active is an area of self-care that you want to focus on, but exercising inside has not worked for you in the past, and you know that you love being active while outdoors, then choose an activity that brings you outdoors.

And remember, small changes yield lasting results; you don’t have to initiate a rigorous training program like running a half marathon to realize benefits. An enjoyable walk at lunch can help improve your focus as well as your blood sugar levels and leave you feeling better at the end of the day so you sleep well at night. If you make this a regular workday practice before you know it you’ll be feeling better and more fit than you ever have before. Tiny habits and consistency can truly change your life in profound ways.

Curated by garten’s Justin David Carl (Dragon)