If you’ve totally burned out by work and you can’t take a vacation or if a different job isn’t a possibility, there are some things you can do to beat work burnout:

First, recognize that your burned out – not just tired – be on the lookout for headaches, gastrointestinal issues, or restlessness when you sleep.

Then think about what your ideal work situation would look like – you might find issues that could be easily resolved if you speak with management, or you might recognize that nothing will change your job, so a change of job might be the solution.

If you do decide to stay, set boundaries – if you figure out what’s causing you to be burned out, maybe you can delegate tasks to others, or reprioritize what you are currently working on.

Also, make sure you find meaning in your work, even if it’s minor – see if your work is contributing to the greater good.

But also make sure you detach your identity from your work – especially if you’re a perfectionist and take it too hard when things don’t go well.

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We all love to go out to eat, but it’s important to remember that comes with unintended consequences – primarily, trying to eat healthy.

But there are some easy tips to keep in mind when sitting down at a restaurant if you want to keep up your healthy lifestyle:

• Keep track of calories – they can really add up – you may think a burger, fries and soda is just one meal, but it could be over 1,000 calories, about half of the recommended total! Consider a lower calorie meal, or only have half and save the rest for later.

• You can also make the same meal more nutritious depending on the way it’s prepared. Instead of fried or crispy, consider having the meat grilled, steamed, or baked.

• If you do order a sandwich, the carbs in bread can really add up fast – you might be able to get it bread-less entirely or on a lettuce wrap.

• When it comes to sides, fries and chips are fun, but consider a healthier choice like a salad or fruit.

• And when that salad does arrive, ask for any dressings on the side, so you can control your own portions and decide how much you really need. You might even prefer less!

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Building muscle is important, but many of us can’t find the time.  But that’s no longer an excuse – because all you need is 3 seconds!

A new study shows that performing one bicep curl, at maximum effort, will give a 10% increase in muscle strength in just a month.

So, 3 seconds day, for 30 days – it’s less than 2 minutes total for the entire month!

However, it’s not sufficient for true muscle building goals – but the study does show that it can work. And you also to have to do it complete and properly – lift all the way up, hold it, and then lower it back down.

But if you can do it once…well once is all you need!

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