So many of my co-workers have always said to me, how do you do it? How do you find time to go to the gym and eat healthy when there is so many temptations around you,
It's true! If you work in an office you know there is ALWAYS, sweets, biscuits, chocolate, everyone going out for lunch etc and it can be challenging to stick to your plan without being anti-social
Literally, as I'm sat writing this blog there is a whole buffet of food and nibbles behind me, but it doesn’t phase me anymore. My willpower has gotten so strong because at the end of the day being healthy makes me feel better in myself, whereas if I eat junk my body feels drained and lethargic! That doesn’t mean I don’t treat myself now and again, because I do…. But moderation is so important!
So I wanted to share my tips as to what helps me stay on track.
MEAL PREP IS KEY
I can't stress how important it is to meal prep. We've all been there when we have turned up to work without a lunch and think sod it, ill go out for food and end up getting a Mcdonalds or KFC… it happens to the best of us!
I know, when you come home from work the LAST thing you want to do is meal prep, especially if you have kids.
What I do?
Every Sunday I prepare enough vegetables and protein for the week ahead, I then get those microwaveable rice packs or cous cous packs (uncle bens) etc that I can quickly chuck in the microwave in work. Then I put them in Tupperware boxes and in the fridge, so I simply have to pick one up in the morning and throw it in my bag.
Then with breaksfast, I put a packet of oats in my drawer at work along with a tub of protein so I can have my breakfast as soon as I get into work and that also means… more time in bed. WIN WIN! Or if I've had enough of oats (it happens) I will prepare egg muffins** Recipe is on my website. These are so simple to make and can be made in bulk for the week ahead .
Working 8 hours a day + overtime can be tiring especially sat at a computer all day! It is not good for your body or your mind. I know fitting in a workout may seem impossible with your busy schedule, but there are little things you can do to help keep yourself active;
Take the stairs instead of the elevator
Go outside and walk during your lunch break – get a pedometer and challenge yourself!
Park a little further from your office and walk
Take your kitbag to work and head to the gym on your way home, that way you won't be tempted to stay home once you get home. We all know how hard it is to peel yourself off the comfy couch and go to the gym in these dark winter nights!
What do I do?
I HATE coming home from work and even thinking about going to the gym. Some days I just want my shower and Pjs! Which is why I've joined a gym 5 minute drive from my work. So at lunch time i work out for 30-40minutes solid, shower and head back to work. it fits into my routine so perfectly! I would really encourage any one to do it.
GET YOUR CO-WORKERS INVOLVED
My co-workers have seen me training and eating healthier at lunch, and have now asked me to help them into doing the same. So they are going to be following the same plan as me and joining me at lunch times in the gym where we are going to do group sessions.
Training and planning with someone is a great way to get started if you have never started a plan before.
You'll be more motivated
Its easy to cancel plans on yourself, but cancelling on other people now thats hard! Training with someone means you'll be less likely to skip the gym and you can encourage each other to keep going once the workout gets tougher!
DON’T SKIP BREAKFAST
This is one I am drilling into my co-workers heads! Skipping breakfast increases your desire for fatty foods at lunch time. Keep oats in you desk drawer so you will never be without breakfast again.
LIMIT YOUR COFFEE INTAKE – DRINK WATER INSTEAD
I know we all love our morning coffees and that fine, but limit your coffee intake to that morning coffee and maybe one in the afternoon if you REALLY need it, otherwise drink water – it will keep you fuller for longer. Also be smart with your coffees switch sugar for sweetener and skimmed for semi skimmed – even these little changes can reduce your calorie intake my hundreds!
ITS OK TO HAVE A TREAT
Remember its all about moderation!
Plan your treats around your healthy eating.
If your colleagues are going out for lunch, pick the healthier option. If you want a treat, then HAVE one! Don't limit yourself because it will make you want it so much more.