Tag Archives: fitness

How to Be More Time Efficient

What if you had more time to accomplish everything you needed in 24 hours? I often hear someone say to me “there’s not enough time in the day”. It definitely feels like that at times, right? But what if we could double our free time for the day? Considering, if we sleep 8 hours a night, we really have 16 hours in every day to really be productive, we only have a few options. We could sleep less, but that isn’t our healthiest alternative and being sluggish for our conscious hours doesn’t coincide with our goal of being more productive, so that’s out. Here are some tips I’ve developed from working 10-12 hour days without feeling overwhelmed and underachieving.

1) Multi-Task the Little Things

Humans aren’t supposed to be great multi-taskers right? Maybe that applies to more complicated endeavors but does it really apply to the little things?  I know of a lot of people who listen to audio books on their commute to work or while they workout. That’s a perfect example of getting two tasks done at once. Another great way to save time is to clean WHILE YOU COOK. “Clean as you go”, as I was taught in my food service classes. By the time your food is done cooking you’ve already put all of the ingredients away and cleaned your surfaces. If you live through your basic routines with a “clean as you go” mentality, by performing two tasks wherever competently possible, you’ll save yourself from wasting time on the mundane tasks.

2) Plan. Plan. PLAN.

If I could use one word for this entire blog I would use “plan”. I would have it tattooed across my forehead, my chest, my forearms and plastered on my car. Plan your week out, make a schedule for your day, plan your meals, structure your routine, and write out your workout in advance. We plan for events but we treat each day like a mystery that needs to unfold minute by minute. When your meals are planned you save time grocery shopping,  you don’t need to leave work to get lunch, you don’t need to stare at a menu and decide what you want. When your meals are prepped in advance you don’t need to wait at a restaurant for someone to make your food, and then pay 5x what you could’ve made at home in less time. When your day is planned you know exactly what to focus your attention on and for how long. You can prioritize your tasks. There are people that I see every day that complain that they’re tired or bored. These same people are always flustered that they have so much to do and there isn’t enough time. You don’t get to be bored in this century. There’s a seemingly infinite amount of information on the internet that you could be learning. Plan your working days out so you can exceed your potential. The days that you don’t work, be more spontaneous but still have a goal. Plan.

3) Double down on your commute

This can tend to be hard but it seems to be up to the Traffic Gods most of the time. Nevertheless, Google Maps generally will tell you exactly what your commute will look like before you even get in your car. Choose the route that takes the least amount of time. If you’re expecting delays on your train ride, get your laptop ready or bring a book that can actually teach you something that you should know (finances, fitness help, diet help, spiritual guidance, etc). I know that may sound ridiculous but between sitting on a train twiddling your thumbs, looking at memes on Instagram, or choosing to learn about yourself or how money works or what’s going on in the world, I think the best use of your time would be choosing to educate yourself in some way.

4) Superset your workouts

Some people get to work out for 2 hours a day. Most people don’t. Research exercises that allow you to get a killer workout in 30-45 minutes if you really need to save some time. I always tell my clients, you’re better off doing 20-30 minutes of High Intensity Interval Training than walking slightly fast on a slightly high incline for 90 minutes, yet I see people doing that every day. You could cut your workout time by 66% and see better results if you do this.

5) Get your breakfast and clothes prepped the night before

This is pretty simple but effective. Choose your outfit for the following day, the night before and leave it close to your bed. When you wake up everything you need will be right there waiting for you. Now that you’re dressed, grab a healthy breakfast that you can bring on the go with you. My favorite breakfast on the go is a whole wheat pumpkin muffin (I’ll post that recipe soon), and my coffee that takes all of 15 seconds to make using a Keurig. I leave for work at 5 am and I arrive there happy, caffeinated, and fed…and clothed.

6) Be productive while you relax

When you finally have the opportunity to lay down and watch TV or listen to music, don’t spend that time stressing about what you have to do tomorrow. Spend a few minutes coming up with a game plan and you’ll sleep a lot better because you’ll know exactly how to tackle tomorrow’s challenges. You have a calendar app on your phone. Use it. Don’t want to? You have a notes app on your phone. Use it.

Like this post if it helped you and share it if you think it can help someone you know!

6 Ways to Improve Hydration

Your health hinges on how seriously you take staying hydrated. Your body is made up of 60% water, so staying hydrated should be of the utmost importance to you regardless of your health goal. My whole fitness career began with a $5 shaker bottle filled with iced water. You need water to burn fat, build muscle, and to have your brain and organs work effectively. Here are 6 ways you can improve your hydration:

1) Commit to drinking 24 oz. water before having breakfast.

If you’re willing to hold off on having breakfast until you finish your first 24 oz. of water for the day, then you’ll be taking your first productive step in improving your hydration first thing in the morning. You won’t believe how easy it is. Fill up a measured water bottle with cold water and aim to drink 4 oz every 10 minutes (24 oz. in the first hour you’re awake). Also, when you start your day on a healthy foot, you’re more likely to continue to make healthier decisions throughout the day.

2) Limit your caffeine intake.
Opt for decaf tea during the day to reduce the consumption of diuretics without sacrificing the helpful antioxidants.For every 6 oz. of coffee or tea you drink, drink another 6 oz. of water to make up for the diuretic effect of caffeine. I personally need to have caffeine first thing in the morning just to feel alive but afterwards I won’t have any caffeine until at least 5-6 hours later. That’s enough time for your body to fully metabolize the caffeine so you don’t overwhelm your Central Nervous System and crash later in the day.

3) Develop a plan that fits in your schedule. If your goal is 1 gallon per day then there are a few ways to go about dividing up that gallon:

– You can bring the whole gallon of water to work with you and sip it throughout the day (yes some people do that).
– You can fill a 24 oz. shaker bottle or water bottle 5 times per day and divide those servings up to fit your schedule (my preferred method).
– If you generally reach for a plastic water bottle, which are roughly 17 oz, it will take 18 servings from that bottle to hit your goal. Nothing’s impossible, but get ready to make a lot of trips to the water fountain.

How Meal Prepping Can Save You Thousands

4) Eat water rich foods.

I’m sure this comes off wildly unhelpful but if you reach for foods with a higher water content (fruits, soup, etc.) you’ll be able to improve your hydration faster than if you’re always reaching for salty starches and chugging water to catch up.

5) Try making your own flavored water or “detox water” concoctions.
This is a trick I see many people who dislike drinking plain water do. Add lemon, sliced cucumbers, lime, mint leaves, berries, and ice to your water in any combination that you think you’ll like the most and enjoy the flavors infusing in your water. The idea is that the water soluble vitamins will diffuse into your water branding it “Detox Water”. I haven’t done the research to confirm that’s accurate, but at the very least you’ll have tasty water with the potential to increase your micronutrient intake.

How to Detox Without Buying Expensive Products

6) Keep your beverages ice cold.
Studies show that we tend to drink more often and in bigger servings when our beverages are refrigerated or iced. Try filling up a shaker bottle or large water bottle with water and ice before you go to bed and leave it in the fridge. Now you can start your morning with 24 oz. of ice cold water to rehydrate after 8 hours without fluids.

Check out Scivation and 6 Pack Bags for products and recipes that can help you get started!

6 Ways to Improve Hydration

Your health hinges on how seriously you take staying hydrated. Your body is made up of 60% water; to improve hydration should be of the utmost importance to you regardless of your health goal

My whole fitness career began with a $5 shaker bottle filled with iced water. You need water to burn fat, build muscle, and to have your brain and organs work effectively. Here are 6 ways you can improve hydration easily on a daily basis:

1) Commit to drinking 24 oz. water before having breakfast.

If you’re willing to hold off on having breakfast until you finish your first 24 oz. of water for the day, then you’ll be taking your first productive step in improving your hydration first thing in the morning. You won’t believe how easy it is. Fill up a measured water bottle with cold water and aim to drink 4 oz every 10 minutes (24 oz. in the first hour you’re awake). Also, when you start your day on a healthy foot, you’re more likely to continue to make healthier decisions throughout the day.

2) Limit your caffeine intake.
Opt for decaf tea during the day to reduce the consumption of diuretics without sacrificing the helpful antioxidants.For every 6 oz. of coffee or tea you drink, drink another 6 oz. of water to make up for the diuretic effect of caffeine. I personally need to have caffeine first thing in the morning just to feel alive but afterwards I won’t have any caffeine until at least 5-6 hours later. That’s enough time for your body to fully metabolize the caffeine so you don’t overwhelm your Central Nervous System and crash later in the day.

3) Develop a plan that fits in your schedule. If your goal is 1 gallon per day then there are a few ways to go about dividing up that gallon:

– You can bring the whole gallon of water to work with you and sip it throughout the day (yes some people do that).
– You can fill a 24 oz. shaker bottle or water bottle 5 times per day and divide those servings up to fit your schedule (my preferred method).
– If you generally reach for a plastic water bottle, which are roughly 17 oz, it will take 18 servings from that bottle to hit your goal. Nothing’s impossible, but get ready to make a lot of trips to the water fountain.

How Meal Prepping Can Save You Thousands

4) Eat water rich foods.

I’m sure this comes off wildly unhelpful but if you reach for foods with a higher water content (fruits, soup, etc.) you’ll be able to improve your hydration faster than if you’re always reaching for salty starches and chugging water to catch up.

5) Try making your own flavored water or “detox water” concoctions.
This is a trick I see many people who dislike drinking plain water do. Add lemon, sliced cucumbers, lime, mint leaves, berries, and ice to your water in any combination that you think you’ll like the most and enjoy the flavors infusing in your water. The idea is that the water soluble vitamins will diffuse into your water branding it “Detox Water”. I haven’t done the research to confirm that’s accurate, but at the very least you’ll have tasty water with the potential to increase your micronutrient intake.

How to Detox Without Buying Expensive Products

6) Keep your beverages ice cold.
Studies show that we tend to drink more often and in bigger servings when our beverages are refrigerated or iced. Try filling up a shaker bottle or large water bottle with water and ice before you go to bed and leave it in the fridge. Now you can start your morning with 24 oz. of ice cold water to rehydrate after 8 hours without fluids.

Check out Scivation and 6 Pack Bags for products and recipes that can help you get started!

About Me

After completing my Bachelor’s degree in Dietetics I went to work as a Personal Trainer at my local NYSC and quickly became the highest selling trainer for several months before eventually leaving to work at PepsiCo as a Health & Fitness Specialist. During my time at PepsiCo I earned my EXOS Performance Specialist Certification as well as several marketing related certifications including Google AdWords, Google Analytics, and HubSpot Inbound. After a few years of dishing out fitness, diet, supplementation and health advice on my Instagram, eventually leading to sponsorship deals with Scivation and 6 Pack Fitness, I decided to start this website as a means to reach as many people as possible with answers to their questions. I’ve also had the opportunity to collaborate with some amazing companies for Instagram giveaways.

Collaborations include:
Scivation
6 Pack Fitness
Sweet Spreads
Nine Line Apparel
Modus Apparel
Kodiak Cakes
Vienna Watches

Sponsorship Deals:
Scivation
6 Pack Fitness

Certifications
ACE Personal Trainer
EXOS Performance Specialist
HubSpot Inbound
Google Adwords
Google Analytics

Education
B.S. Human Ecology: Dietetics
Related Courses: Biochemistry, Advanced Nutrition I & II, Community Nutrition, Food Science, Kinesiology, Principles of Personal Training, Exercise Psychology, Medical Nutrition Therapy I & II.

Work Experience
NYSC Elite Personal Trainer
EXOS/Medifit Sr. Health & Fitness Specialist @ PepsiCo
Health Content Writer

Healthy High Protein Recipes

4 Healthy Meals in Under 30 Minutes

People often remark that eating clean and meal prepping takes too much time. You come home after an 8 hour day and the last thing you want to think about is cooking your meals for tomorrow. Here are 4 super easy-to-make meals that take minimal time or skill to prepare. These meals are satisfying, healthy, low cost, can be carried in a tupper ware and some don’t even require reheating. Enjoy!

1) Banana Walnut Greek Yogurt Parfait

4 oz plain Greek Yogurt ½ oz of roasted walnuts 1 small banana sprinkle cinnamon, truvia, & nutmeg
Calories = 228 PRO: 13 g CHO: 26 g FAT: 8 g 2) Peanut Butter & Jelly +

Protein Milkshake

2 slices whole wheat bread 1 tbsp. peanut butter 1 tbsp. concord grape preserves + 1 scoop whey protein 8 oz. vanilla almond milk
Calories = 393 PRO: 37 g CHO: 41 g Fat: 9 g

3) Mediterranean Grilled Chicken Salad

4 oz. grilled chicken (sliced) 1 cup of spring mix lettuce ½ cup of sliced bell peppers ½ cup of sliced red onion 1 tbsp. hummus 1 tbsp. balsamic dressing 1 tsp. olive oil
Calories = 182.5

PRO: 25 g CHO: 6 g FAT: 6.5 g

4) Philly Cheesesteak Omelet

3 oz. sliced sirloin steak 3 egg whites ½ cup of diced bell peppers ½ cup of diced 1 slice or ¼ cup of reduced fat cheddar cheese * add salt, pepper and 1 tbsp. ketchup
Calories = 291 PRO: 34 g CHO: 5 g FAT: 15 g

Back Pack Coolers

For more advice check out instagram.com/acurtis_fitness.