Author: trainitright

How to protect yourself from the health effects of extreme heat

Did you know that when the outside air temperature is 23ºC, the temperature inside a vehicle can reach over 50ºC?

Many places in Canada have a high number of extreme heat events or heat waves. Extreme heat can put your health at risk, causing illnesses like heat stroke and even death. It is important to take precautions to protect your health and the health of your family and loved ones.

What are the signs and symptoms of heat illness?

• Heat exhaustion can cause skin rash, muscle cramps, dizziness or fainting, nausea or vomiting, heavy sweating, headaches, extreme thirst, dark urine and decreased urination. If you experience any of these symptoms during extreme heat, immediately move to a cool place and drink water preferably.

• Heat Stroke is manifested by a high body temperature, confusion and lack of coordination, dizziness or fainting, no sweating, but very hot, red skin.Heat stroke is a medical emergency! Call 911 or your local emergency number immediately. 

While extreme heat can put everyone at risk from heat illnesses, health risks are greatest for the elderly, infants and young children, people with chronic illnesses (like breathing problems, mental illness and heart problems), people who work or exercise in the heat, homeless people and people with low-incomes.

During extreme heat, the most important thing is to keep cool and hydrated. Remember that you should never leave people or pets inside a parked vehicle or in direct sunlight.

Stay hydrated

Drink plenty of liquids (especially water) before you feel thirsty to decrease your risk of dehydration (not having enough fluids in your body). You may be dehydrated even if you are not thirsty. Stay hydrated.

• If you eat less, you may need to drink more water.
• Drink water before, during and after physical activity.
• Remind yourself to drink water by leaving a glass by the sink.
• Eat more fruits and vegetables as they have a high water content.
• Flavouring water with natural fruit juice may make it more appealing.

For more tips, please visit Extreme heat events.

Health Canada, Ontario Region

Comment se protéger des effets de la chaleur extrême sur la santé

Saviez-vous que lorsque la température de l'air extérieur est de 23 °C, la température à l'intérieur d'un véhicule peut atteindre plus de 50 °C?

De nombreuses régions du Canada connaissent des périodes de chaleur accablante ou des canicules. La chaleur accablante peut causer des coups de chaleur et même entraîner la mort. Il est important de prendre des précautions pour protéger votre santé, ainsi que celle de votre famille et de votre entourage.

Quels sont les signes et les symptômes d’une maladie liée à la chaleur?

• L’épuisement par la chaleur peut causer des éruptions cutanées, des crampes musculaires, des étourdissements ou l’évanouissement, des nausées ou des vomissements, la transpiration abondante, des maux de tête, une soif extrême, une urine foncée et une diminution du débit urinaire. Si vous manifestez l’un de ces symptômes en période de chaleur accablante, dirigez-vous immédiatement vers un lieu frais et buvez de l’eau préférablement.

• Le coup de chaleur se manifeste par une température élevée du corps, la confusion et le manque de coordination, des étourdissement ou l’évanouissement, aucune transpiration, mais la peau rouge et très chaude.Le coup de chaleur est une urgence médicale! Composez immédiatement le 911 ou le numéro des services d’urgence locaux.

Bien que la chaleur accablante rende tout le monde vulnérable aux maladies liées à la chaleur, les risques pour la santé sont plus grands pour les personnes âgées, les nourrissons et les jeunes enfants, les personnes qui souffrent de maladies chroniques (comme les problèmes respiratoires, les maladies mentales et les problèmes cardiaques), les personnes qui travaillent ou qui font de l'exercice à la chaleur, les personnes sans-abri et les personnes à faible revenu.

En période de chaleur accablante, le plus important est de rester au frais et de s'hydrater. N’oubliez pas qu’il ne faut jamais laisser des personnes ou des animaux de compagnie dans un véhicule stationné ou à la lumière directe du soleil. 

Restez bien hydraté

Buvez beaucoup de liquides frais (surtout de l'eau) avant d'avoir soif afin de diminuer votre risque de déshydratation (quantité insuffisante de liquides dans le corps). Vous pouvez être déshydraté même si vous n'avez pas soif. Hydratez-vous.

• Si vous mangez moins, vous devrez peut-être boire plus d'eau
• Buvez de l'eau avant, pendant et après toute activité physique
• Laissez un verre près de l'évier afin de vous faire penser à boire de l'eau
• Consommez plus de fruits et de légumes, car ils contiennent beaucoup d'eau
• Rendez l'eau plus attrayante en l'aromatisant à l'aide de jus de fruits naturels

Pour d’autres conseils, consultez la page Évènements de chaleur extrême. 

Santé Canada, Région de l’Ontario

Trainitright Upper Body Workout - Give it a Try!

The weight should be heavy enough that the rep range is challenging, but you are not hitting failure.

Seated DB Military Press

Setup: Sit tall on the end of a flat bench, holding a dumbbell in each hand. Hold the weights above your shoulders so elbows are at 90 degrees and slightly in front of you, palms facing out.

Action: Extend your arms to press the weights straight overhead. Lower back down with control and repeat.

Split Stance One-Armed Row

Setup: Hold a dumbbell in one hand and place the opposite hand on a bench for support. Stand with one foot forward and the other back with knees slightly bent.

Action: Bend your elbow and pull the dumbbell to your hip. Lower back down and repeat. Complete all reps then switch sides.

DB Low-Incline Bench Press

Setup: Adjust an incline bench to approximately 30 degrees. Hold dumbbells with an overhand, shoulder-width grip with arms locked above your chest.

Action: Bend your elbows and lower the weights with control until it makes contact with your chest. Press back up to the starting position and repeat.

Barbell Pendlay Row

Setup: Stand in front of a weighted barbell on the floor. If needed, place ends on platforms to elevate them. Hinge from the hips and grab the bar with an underhand grip.

Action: Bend your elbows and pull the bar to your waist quickly, then lower back down with control all the way to the floor. Reset your stance if needed and repeat.

Push-Up

Setup: Get into high plank position, keeping your neck neutral and forming a straight line with your body.

Action: Bend your elbows to lower your chest towards the ground. Extend your arms to press back up. Repeat.

Bent-Over Plate Row

Setup: Stand holding a weight plate with hands gripping the sides. Hinge from the hips and lean over, keeping your back flat. Extend your arms downwards.

Action: Bend your elbows and pull the plate towards your torso. Lower back down and repeat.

Actress Maggie Q’s Famous Green Juice Recipe

Combine all ingredients in a blender:

• Handful of ice cubes
• 1 stalk of kale
• 2-3 dandelion greens
• Handful of cilantro
• 1 ruby red grapefruit (quartered)
• 1 cucumber (peeled and quartered)
• 1 cup water
• 1 Advanced Restorative Probiotic from ActivatedYou (open capsule, pour out powder)
• 1 teaspoon of agave for sweetness

Blend till smooth and enjoy your new favorite, fibrous morning drink!

Extra Notes:
You’ll need a high-speed blender to really *obliterate* your vegetables and get the desired consistency!

You can also watch a video of Maggie Q making this recipe on her Instagram by clicking here.

Summer is practically hear and let’s face it. No one wants to be slaving away every day over a hot stove in the sweltering heat. Thats where meal prep comes in handy. All you have to do is take a few hours once or twice a week and prepare all of your meals in advance. It saves you loads of time and energy in the long run. Saving your time isn’t the only great thing about meal prep because preparing in advance also ensures that you will stay on track. So instead of reaching for fast food or quick fixes you have your pre made meal right on hand. If you arrange your meals accordingly you can have delicious meals lined up in a row right in your refrigerator to grab and go for the whole week. 

Not only is meal prep a great way to stay on track but you can make healthy meal prep food in a mason jar. You can pick mason jars up at most local dollar stores, home suppliers or department stores. Once you start using mason jars you soon will realize that they are very versatile. You can make anything from breakfast, salads, pastas, rice bowls, snacks or even desserts just to name a few. They are also very aesthetically please and keep well when sealed and placed in the fridge. 

The following 3 recipes are a great start to healthy meal prepping in a jar and I hope that they inspire you to be creative and make your own recipes or add your own personalized twists to these ones. Don’t be afraid to make your favorite meals. Just make sure to layer the wet ingredients on the bottom and layer up from there. The beauty of a healthy meal in a mason jar is that most anything works. Enjoy!

Peanut Butter and Banana Overnight Oatmeal

Ingredients:

½ ripe banana, mashed

½ cup Oats

1tsp ground cinnamon

⅓ cup unsweetened almond milk (if you want chocolate oats just substitute chocolate-flavored almond milk for the plain almond milk)

¼ cup plain greek yogurt

1 tbsp peanut butter (organic preferred)

1 tbsp liquid honey (optional)

1 scoop protein (flavour and brand of choice)

Instructions:

In a jar combine banana, oats, cinnamon, almond milk, yogurt, peanut butter and honey. Stir well, then seal jar and give it a good vigorous shake to make sure the oats are coated with all of the liquid. 

Refrigerate overnight.

Serve cold or remove lid and microwave on high for 1 minute or until desired temperature is reached. 

Serve in the jar.

Tofu, Snow Pea and Cabbage Rice Jar

Ingredients:

1 ¼ cup water

½ long-grain brown rice

¼ tsp sea salt

3 tbsp of sesame dressing or your choice

½ cup snow peas

½ cup sliced carrots

1 cup sliced cabbage

1 cup cubed firm tofu

Instructions:

In a medium pan bring water to a boil over high heat. Stir in rice and salt. Cook. 

First pour dressing of choice into the bowl. Then layer the rice, snow peas, carrots, cabbage and tofu. On top. Seal the jar and refrigerate for up to a day.

Remove the jar from the refrigerator a minimum of 30 minutes before serving. Turn the jar upside down in a bowl and let the dressing coats the rice.

Rainbow Fruit Salad Jar

Ingredients: 

¼ cup diced strawberries

¼ cup diced pineapple

⅓ cup diced mango

¼ cup diced watermelon

Instructions:

Layer the fruit in the jar.

Seal and refrigerate for up to 3 days.

Serve in the jar.

An injury can derail more than just your physical health. You need to take an injury seriously so that you don't experience chronic pain issues. Here are some of the strategies that you can use in order to realign your back and get things back to normal.

Seek Medical Aid

The first thing that you should do following any severe injury is to seek medical attention. Determining the extent and scope of your injury will give you more information about the best way to get your back realigned. Your doctor may recommend that you start with physical therapy in order to improve your injury. This generally involves a series of stretches and other types of exercises that will help you cope with your day-to-day life.

Visit a Chiropractor

In some instances, it can be to your best advantage to schedule a visit with a chiropractor. They can help you with your alignment issue so that you can more fully recover from your injury. A simple adjustment may be all that you require so that you can get back to living your life. For more serious issues, you may need to schedule several appointments in order to resolve your issue. Speak with Chiro  about your goals to help you achieve the most out of your visits.

Enroll in Yoga

Yoga is a good form of exercise because it focuses on improving your flexibility. It can also help to increase your mobility so that your back will realign in a more natural manner. You may be able to prevent future injuries from occurring if you continue to practice yoga. There's nothing wrong with being more flexible and this is what yoga can do for you if you're willing to put in the effort. Another benefit of yoga is that it can help to strengthen your core muscles.

Invest in Core Strengthening

There are a variety of different types of stretches that can help with your adjustment issue. Pelvic floor exercises, planking, and side to side stretches with weights can help you. Another option is to get an exercise ball and work on your balance. It may not seem like much, but over time, these types of exercises are increasing your core strength so that you can recover from any injuries or prevent them from occurring in the first place.

Back problems can get worse over time if you don't work towards improving your health. Use these ideas so that you can realign your back and return to your previous physical abilities.

Alicia Bell

@trainitright

Personal Trainer located in Toronto, Ontario

www.trainitright.com

All runners need to work on posterior chain strengthening during the off season. Whether you are already doing a strengthening routine or off season weight training is brand new to you the following 3 exercises should be implemented into your routine. These exercises will strategically strengthen the glutes to aid in better running economy, strength and speed in the spring. If you are lifting heavy please make sure to use a spotter. Correct technique should always be used when performing strengthening exercises. Make sure that you perfect your form first before increasing the amount of weight used. Once technique is mastered add weight to these exercises and your glutes will primed for the spring running season.

Box Squat 

3-4 sets x 8-10

Contrary to popular belief simply performing regular squats are not always the best thing for the butt. When the average person squats only a small portion of the movement targets that area. It’s mainly a quad dominant exercise. Box squats are primarily posterior chain and therefore the glutes are doing most of the work.

Technique:

Place an appropriate amount of weight on the bar. Make sure to use a wide stance, leaning forward and sitting back this stretches the posterior chain. Do not lose tension of the muscle by sitting down fully. Maintain tension of the legs and hips, and make sure to keep the bar over your toes. You will have an arched back and will be leaning forward at the hips. Do not to rock back in the squat when initiating  the upward movement. 

Deep Walking Lunge

3-4 sets x 8-10

The deep lunge like the box squat when you are at the bottom of the movement the glutes are stretched. This causes you to use the glutes to get out of the bottom position and will help you strengthen them.

Technique:

Place the weights in each had. First take a big step forward causing you to lean forward at the hip. Lean forward the entire time, press through the heel and power into your next lunge staying in a straight line.

Glute Bridge

3-4 sets x 8-10

This exercise also helps target your glutes specifically because you are contracting them at the end range of the motion.

Technique:

Place the weight safely above your hips. You may use a towel or foam covering for protection. Then place your upper back across a low bench, soft box or floor if the others are unavailable. Your feet should be placed shoulder width apart, with your toes pointing 

slightly out. As you push your hips up focus on squeezing the butt to lift the weight. 

Hold for one second at the top of the movement.

Training Tip Tuesday - Squat Variations

Did you know that  Squatting is a fundamental human movement pattern that involves nearly every muscle in the body. Squatting improves fitness, performance, and mobility for daily-life tasks. But do you always do the same squat? You shouldn’t and here’s why:

Have you ever noticed that when you do an exercise or even squats when you haven’t performed them a few weeks or even months, you get intense delayed onset muscle soreness (DOMS) for two or three days afterwards. Well that is because your muscles are moving in a slightly different plane of motion than what they are used to, and they’ve become unaccustomed to this newly reintroduced movement. Don’t get stuck doing the same exercises each and every week. Change it up so that you can wake up muscles that may not be getting used if you are continually doing the same exercises.

When you add variations into your workouts what will happen is you will have more gains, potentially progress faster and see development and changes. Try new exercise movements that target the muscles in your program, or try to add extra weight. You can even perform more sets and reps each workout. It’s all about the variation. Variations also help keeps you mentally stimulated and non stagnant in your workout regime. This keeps the workouts fun and exciting as well as challenging.  When you add variation exercises you will hit the fibers from different angles and create that nice and full muscle so you have nothing to lose and everything to gain!

Try these following variations for Squats remember to engage the muscles in the exercise and focus on the contraction. Don’t rush through the reps keep everything engaged and firing to get the full benefit of each exercise.

Front Squat

Place the barbell upper chest height in the rack. Step forward and position bar in front of shoulders. Cross your arms and place hands on top of barbell with upper arms parallel to floor. Then move the bar from rack. Squat down by pushing your hips backwards while allowing knees to bend forward, keep your back straight and your knees aligned with your toes. Squat down until thighs are just past parallel. Return to the starting position and repeat.

Bulgarian Split Squat

This can be done with a barbell across your back or dumbbells in both hands. Stand with dumbbells in your hands or bar across your back. Extend leg back and place top of foot on bench. Lower yourself down by flexing both the knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to your starting position and repeat. Then switch legs.

Hack Squat

Position barbell just behind your legs. With feet flat on floor shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat. 

Heels Elevated Hack Squat

Place some plates or a step behind you. Position barbell just behind your legs. With toes on the floor and your heels on top of the step making sure that your feet are shoulder width apart, squat down and grasp barbell from behind with overhand grip.  Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat. 

Goblet Squat

Stand holding a dumbbell or kettlebell close to your chest. Then squat down between your legs until your hamstrings are on your calves. Keep your chest and head up. At the bottom position, pause and make sure that your elbows are on the inside of your knees and legs. Return to the starting position, and repeat.

Sumo Squat

With bar upper chest height, position bar on the back of your shoulders and grasp bar to sides. Place feet wider than shoulder width apart and make sure to point your toes outward 45° to 30°. Begin by squatting down by bending hips back while allowing knees to bend forward.  Keep your back straight and your knees aligned with the direction that your toes are facing.. Descend until thighs are minimally just past parallel to floor. Return to the beginning position and repeat

Curtsey Squat

Stand with your feet hip width apart and hands on hips, weights in your hands or barbell across your back. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg, head up and chest up.  Return to the beginning position of  standing and repeat.

Box Squat

From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with either a regular squat position with feet shoulder width or a wide stance with feet flared out slightly. Then sit back onto box by bending hips back while bending knees, keeping your knees in light with your toes and your head and chest up. Using a controlled movement then lower your glutes onto box. Once contact is made stand back up returning to the starting position and repeat.

Much of how you use the above squat variations comes down to what you are currently doing. I am not suggesting completely changing from one style to another. I am simply saying there is value in adding some variation in a small percentage of your training sessions so that you can see changes and spice up your routine.

At the end of the day, it is important to realize that no matter where you are in your training experience, there is value in occasional variation adjustment. Whether it is to bring up weak points or to keep your body healthy and in balance, varying stance and bar placement, using dumbbells instead of a barbell can add that missing element and help with your progress.

Happy Training!

Top 5 reasons your fitness program can fail

Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.

1. You have not set any goals
2. You are in the wrong training environment
3. You don’t have a support system
4. Not allowing for ‘fun’ time
5. You Don’t have a training schedule

1. You have not set any goals

In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain  time frame to make sure you stay on track it should be written down.

2. You are in the wrong training environment

Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.

3. You dont have a support system 

If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!

4.Not allowing for ‘fun’ time 

Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym.

5. You Don’t have a training schedulePick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Me is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to.

There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!

Before outlining my tips, it is important to mention some key points about human psychology and the difference between goals and processes.

It is believed that people are creatures of habit, and not just at the mercy of their genetics. The significance of this is that routines can be put into place which become habit over time and then further evolve into a lifestyle. With this in mind there are a number of strategies which can be used in order to get more efficient and steadily progress.

If there are no goals then there will be nothing to work towards. Having a goal gives motivation. One of the main purposes of life is to achieve goals. Lazy people cannot be lazy if they have goals, as goals are what sets lazy people apart from active, motivated people. Write down your goals and all you want to achieve. Sign it with your name. And stick it onto the wall. This means that your goals are now tangible, and you have committed to achieving them. 

A process is something that you will do everyday. A lesser known tip is that in order to reach goals you have to set processes. A goal might be to write a Novel. A process might be to write your novel everyday, or to write 1000 words every day. You cannot fail to achieve a goal if you commit to doing processes everyday, as ultimately your goals will be achieved. 

The following are Seven self care tips for Lazy people. Some might seem obvious at first, however it is important to bear in mind that not everybody has the same levels of motivation or enthusiasm, and everyone is different. Make use of goals, processes and signatures to put the following tips into action and to integrate them as part of a healthy lifestyle. 

1 – Exercise

Obviously you need your body in top physical condition. Use the goal/process/signature protocol mentioned above to exercise 3-4 times a week minimum. If you are sitting in front of a desk for 8+ hours a day looking at a computer monitor, then stretching is of the utmost importance, as well as fresh air. Exercise outside is best  as nothing can trump fresh air, which will also help you sleep. There are several hit and tips on GGP about how to motivate yourself to work out for extended periods of time.

2 – Establish a Morning Routine

A good breakfast will set you up for the day in terms of what you eat. But a good routine will set you up for the day in all ways. Establish a morning routine which incorporates a period of meditation, eating a healthy breakfast, looking at the goals you need to achieve and saying positive affirmations. This will put you into a positive mind frame for the day instead of just rushing out the door in the mornings in order to beat traffic and make it into work on time. 

3 – Have a Skin Care Routine

Skin Care is perhaps the most overlooked area of physical health. The skin is the largest organ in the body. However, little attention is paid to skin care. There are ample opportunities to absorb much needed nutrients through the skin. The shower is completely under utilized and is a prime opportunity to allow vital minerals to soak into your skin. The shower is the ultimate form of skin care. Get an organic, high quality body lotion and just allow it to soak in. Your skin is “eating” the lotion in the same way that the mouth “eats” food. It is also very important to be aware of what types of skin products your skin care regime includes – makeup, sunscreen and hand lotions often contain harmful chemicals. Organic is best. 

4 – Eat healthy

This means an increase of fruits and vegetables, and a decrease in animals and animal products. It does not have to be a big deal, you can just give up sugar, alcohol and processed foods at a moment's notice. Simply stop eating them now and put focus towards eating healthy. 21 days is the time it takes to establish a habit. Thus if you can manage to eat a certain food for this time period it will no longer be a strain, it will be incorporated as part of your lifestyle.

5 – Drink Water

Aside from skin care this is perhaps the most overlooked area of physical well being. The advice to drink lots of water is well known. What is perhaps lesser known is that the quality of water indicates if you should be drinking it in the first place. A water meter can be purchased on Amazon for $10. The difference between drinking water with 0 Parts Per Million(PPM) and 200 PPM is quite literally the difference between drinking water that is pure and water that is poisonous. Most bottled water has PPM in the range of 200+. Test your shower water as well as the skin is efficient at absorbing water. 

6 - Destress

Stress is touted often as the main cause of disease and mental illness. There is never any reason to stress. Even if it's a self help tip such as to drink clean water, do not stress if you cannot put the tip in practice right now. Do what you can when you can and don't stress about the rest. 

7 – Unplug

In order to engage in maximum productivity it is best to know how the mind works. Study after study has proven that best results are achieved by 40-50 minutes of focused attention, followed by 10-15 minutes of focused relaxation. Thus even if you feel you could work for longer than 50 minutes it is best to stop for a few minutes, take a few deep breaths, relax completely and utterly and resume work after your relaxation period. Most people actually take their work with them on their break, as their work related thoughts keep replaying in their minds. This is counterproductive. Time off is essential for mental maintenance.