7:00AM:
Wake up and stretch!!! If you are used to sleeping in for 5 extra minutes, use that time to wake up your muscles. Start by standing next to your bed and reaching towards the sky with your arms while lifting your chest and nose straight up towards the ceiling. Slowly relax your arms down to touch your toes, then curl back up to a standing position. Stretch your hamstrings by leaning against a wall with one foot extended behind you and one knee bent. Alternate. Take a deep breath. You'll be surprised at how quickly you feel awake and alert once you get your blood flowing. Here's a tip: the best time to stretch is right after you've gotten out of the shower; that's when your muscles are the most limber.
7:30AM:
Beef up your breakfast by incorporating more whole, healthy foods. Instead of packaged cereal, eat oatmeal drizzled with honey. Have a mug of antioxidant-rich green tea instead of coffee, and why not try fresh, sweet carrot juice in the place of orange juice? Finally, don't forget to take a good multivitamin! Depending upon your health and your doctor's advice, you might also try a supplement tailored to your needs. Some common men's supplements include: saw palmetto extract to regulate testosterone and hormone levels, fish oil to nurture the brain and promote a good mood, zinc for prostate health, and magnesium to build and maintain muscle structure.
7:45AM:
Before you head out for the day, rub a daily sun block on your face, hands and arms to keep your skin looking virile and youthful, and to defend it from the sun's UVA and UVB rays.
8:00AM:
On your commute, you can build the body's most important muscle - your brain! Engage your mind by reading the news, playing reasoning games like Sudoku, or listening to a book on tape. These exercises keep your brain sharp and stimulated by the world around you.
10:30AM:
For your mid-morning snack, grab a protein bar instead of a sugary or salty option. Protein bars help to build muscle mass, and they supply your body with energy that burns slowly. That in turn keeps you from craving unhealthy foods like sugar, which can lead to diabetes.
12:00PM
When you leave work for lunch, try taking the stairs out of the office and back again. Once you get used to taking the stairs regularly, you'll increase your physical stamina and the exercise will clear your head.
1:00PM
For a quick and simple snack, try tuna on toast with a side of avocado, sprouts and some cheese.
3:00PM:
If you smoke, replace one afternoon cigarette a day with Bach Flower Remedy Essences. Just dissolve a few drops of Revive and Renew in a glass of water and sip it as you answer emails or return phone calls.
5:30PM:
If you commute to work via public transport, try getting off of your bus or train two stops early and walking the rest of the way . Or, if you drive, you could bike part of your route back home. As exercise becomes part of your routine, you'll hardly notice you're doing it.
6:00PM:
Think of yourself, and spend an hour doing something you really enjoy. You could choose band practice with the guys, quality time with family, or playing a favorite sport. While pursuing your interests, you can de-stress from your day, which in turn makes you more mentally and emotionally healthy. Besides that, you become more interesting and attractive to the fairer sex!
7:00PM:
Relax over dinner with a glass of red wine instead of beer. Red wine, especially Chilean Cabernet Sauvignon, helps to protect moderate drinkers from heart disease-one of the most common ailments facing men today. Enjoy a side of seeded wholegrain bread drizzled in virgin olive oil instead of chips or potatoes, which can spike your blood sugar.
10:00PM:
Seek out companionship after dinner! Studies show that healthy relationships between humans can relieve stress and increase happiness, as well as mental and emotional health. You've worked hard all day -- go ahead and get close!
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