fitness room with exercise equipment

Doing the “right thing” can seem impossible when it comes to health and nutrition. If you’re pressed for time, here are a few ideas that work.

You’re supposed to do 30 minutes of cardio, five times per week.

The shortcut: Take three 10-minute walks every day. Little bursts of exercise will do the same job. You could climb the stairs of your office building, walk to your favorite lunch destination (each way, 10 minutes = 20 minutes of activity), or take a co-workers dog for a walk.

You’re supposed to eat breakfast every morning.

The shortcut: is to have a quick, but healthy “fast” —yet balanced—breakfast. A protein bar is a good choice. I like KIND bars (the all-nut ones are a great morning breakfast on-the-go, and they don’t contain any gluten). I also love the High Protein Almond Brownie by Balance Bar. Unlike competing bars, it has a sweet, chocolaty bite with a nutty aftertaste. And it doesn’t taste like chemicals or preservatives, while packing in an impressive 14 grams of protein and only 6 grams of fat.

You’re supposed to get at least seven hours of sleep every night.

The shortcut: Take a daily nap. Buy a $20 exercise mat, shut and lock your office door, and grab 20 minutes on the floor. You can also take a quick little nap after work when you arrive home. One study found that subjects who took a daily snooze had a lower rate of dying from heart disease.

You’re supposed to eat 5-9 servings of fruit and veggies and every day.

The shortcut: Use frozen berries in a fruit smoothie (which can hold a wallop of fruit), or try frozen or canned veggies. Canned soups often contain a bevy of veggies and have lots of good fiber. Take a vitamin if you want an “insurance” policy.

You know you’re supposed to wash your hands all the time.

The shortcut is to use a hand sanitizer, which works almost as well as washing your hands. I put Purell dispensers in my gyms for use by members and clients, which makes good hygiene easy. You can also carry a small bottle with you. Be sure to use it after working out, and avoid putting your fingers into your nose and near your mouth. Don't overuse since some bacteria in our world is beneficial.

You’re supposed to eat fish twice a week.

The shortcut is to mix in some flax seed into your salads or oatmeal. The seeds can be bought and then ground (like pepper) in a little grinder. You can also take a fish oil supplement — my favorite is theOmega-3 Fish Oil Lemon Flavor (Natrol) which is great if you’re bothered by the “aftertaste” of fish oil supplements. Fish oil can reduce the risk of heart disease, boost the immune system, and is great for cognitive function.

You’re supposed to brush and floss twice a day.

The shortcut: is to chew sugarless gum after you eat. My übersexy friend Lisa recently turned me back on to the crisp, delicious taste of vintage Trident, and I remember my dentist telling me that this was the single most important thing I could be doing after brushing and flossing. Chewing gum increases saliva, which helps to get rid of excess food particles and acids.

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About The Author

Sam Page's picture

Named one of the “Top 5 Trainers in Los Angeles" by, Sam Page is the owner of Sam Page Fitness ( and the force behind He can quickly identify problem behaviors through motivational interviewing, and uses science, exercise physiology, and 10 years experience as a coach to produce red carpet results. 

A technology fanatic since his time at Apple, Sam was one of the first trainers to offer remote online guided training to people around the world using his app, PocketSAM. He continues to educate and inspire others with regular speaking engagements at wellness conferences across the country, and is a regular contributor to, Passport, DNA, HIV Plus, and The Advocate. Sam is certified in Executive Protection, CPR/AED, and First Aid, and is active in the Buddhist, LGBT, and SMART Recovery communities in LA. In his free time, Sam enjoys documentaries, playing flag football, and hanging with his Yorkie, Max. He is founder of Athletes for Humanity.

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