Starting Strong: Tips for Getting Back into a Healthy Work Routine

The new year brings the perfect opportunity to reset and refocus, especially when it comes to balancing work and wellness. After the holiday season, it can be challenging to ease back into a routine, but with a few intentional strategies, you can prioritise your health while tackling work goals head-on. Here are our top tips:

1. Perform 1 Act of Morning Self Care

Your morning sets the tone for the entire day. If you sleep in, leaving minimal time to get ready and skip your self care, you start your day stressed with an empty cup. Allow yourself an extra 15 minutes to perform some form of self care activity, whether that be your skin care, a gratitude journal, a meditation, morning walk or even just allowing yourself to enjoy the peace and quiet with your coffee or iced matcha.  

2. Prioritise Movement Throughout Your Day

Sitting for long periods can lead to fatigue and stiffness. Set phone reminders for mini movement breaks every hour to stretch or step outside for some fresh air. If you’re working from home, consider setting up a standing desk or a walking pad. 

3. Meal Prep for Consistent Nutrition

Returning to work often means busier days, so meal prepping is a lifesaver. Plan your meals and snacks for the week, focusing on high protein, nutrient-dense foods. If you're making dinner the night before, see if you can get extra serves out of your meal and use that as your lunches the following day. Preparing in advance ensures you’re fuelling your body and achieving your goals even on your busiest days.

All Day Whey is the perfect addition to your nutrition plan by boosting your protein intake without the extra calories, and it is super convenient and versatile to use on the go. 

4. Create a Work-Life Balance Plan

Without boundaries, work can take over your personal time. Set clear start and finish times for your workday, and use your evenings to unwind. Whether it’s reading, spending time with loved ones, or hitting the gym, prioritising your downtime helps prevent burnout.

5. Stay Hydrated and Supplement Wisely

Hydration is key for maintaining performance, preventing fatigue and promoting overall health. Aim to drink 35ml per kg of your body weight per day and keep a water bottle at your desk as a constant reminder. You could also try adding a small bit of sugar free cordial or using flavoured electrolytes if you particularly struggle with getting your water down.

6. Reflect and Set Daily Intentions

You'll probably see a lot of posts and blogs saying to go easy on yourself and start small, but we're here to tell you that we believe in you and we know you have what it takes to achieve big things this year. Of course focusing on your big, overall goal can be overwhelming so it's important to break it down into smaller, actionable steps that you can tick off daily. But don't shy away from taking on 'too much.' If it's something you care about and feel great passion for, working towards it will bring you a lot of fulfilment. Reflect daily on what went well and what could be done better, and focus on nailing those small improvements each day.

By intentionally prioritising small health and wellness habits, you’ll set yourself up for a productive and balanced year ahead. Don’t forget to check out our All Day Whey range to support your journey. Here’s to a healthier, happier you in 2025.