On my run in-between personal training clients this morning my mind diverted towards my personal training blog. It’s been a while since I have posted a blog, but it had me thinking. I’m extremely lucky; I’m able to fit a run in during daylight hours in a beautiful leafy park in London. The majority of the trail paths were clear, there were a few runners, dog walkers, and deer, and I was able to have my thinking time, whilst running along freely with little distraction. Personally, I take this type of freedom for granted. The type of industry, which I work in, gives me freedom during the daytime, which allows me to prepare my meals and workout.
This leads me into what I will discuss in my blog- The Work-lifestyle balance and how it has an effect of exercising and eating healthy. Don’t worry, I’m not about to bore everyone with lots of statistics, this is just a matter of opinion.
A high portion of my client’s work in London, one of the reasons why they hire me as a personal trainer is for guidance with exercise and help with their nutrition. The majority of my clients gets up at silly o’clock in the morning, they commute on the trains/tubes, grab a coffee and a quick bite on their way into the office, sit in front of a computer screen/attending meetings, and sometimes they might adventure out to get lunch at the nearest Pret, sushi bar or Starbucks if they have time. A 9-5 job in the city doesn’t exist! When they get home all they want to do is eat and relax. Some don’t get the choice of eating at home; they have to work until late resulting in ordering a take out which would be delivered to the office.
I specialise in weight loss and one of the questions I always ask when conducting the consultation is what are the reasons for the recent weight gain. 9 times out of 10-I receive the similar answer, I don’t have time to exercise or eat properly with my working lifestyle. You can give clients the pet talk and tell them those who want to train or eat well, will find a way, and there shouldn’t be any excuses, but in reality, I can see why people just want to chill out when they come home. The working lifestyle has no balance in the city!
For me, there is a clear correlation between the city working life and deterioration of exercising and eating healthy. I acknowledge that some firms have a gym on site and they try to encourage employees to join in corporate fitness challenges, but the reality is that most employees struggle to find that work lifestyle balance and don’t have time to take part.
From experience with personal training clients here are a few strategies that I use with them and hopefully the below could help you improve if you’re in a similar situation struggling to find time to exercise and find eating healthy a challenge.
Two App’s that I would recommend-
Firstly, my fitness pal- This will help you track your daily food intake, it will make you aware of what you should and shouldn’t be eating throughout the day. You can get a few colleagues involved and some friendly competition can be attracted throughout the office.
Secondly, couch to 5k- The app is perfect for beginners, it helps you steadily build up from running 0km to 5km, within an 8 week period- It encourages you to work out 3 times a week and session length varies from 30-40 minutes including a 5-minutes warm-up and 5 minutes warm down.
Two simple changes as soon as you wake up-
Make a lemon and ginger tea as soon as you make up- This will help stimulate the metabolism, it has calming extracts, it will help to boost the immune system, and will make you feel refreshed through many antioxidants from the tea-bag.
Get a smoothie maker- Prepare the ingredients the night before so little preparation required in the morning, when you wake up all you need to do is put the ingredients in the blender and you can take this on the tube/train in the morning. This is a perfect start to the morning. Forget the pastries and coffees and opts for a healthier start to the day.
Two simple changes whilst sitting at your desk
Make sure there is a litre of bottled water next to your desk. Sometimes the brain sends signals to the body thinking it needs fuel, but before you reach for the snack bowl take some fluids on board. These signals could mean that the body is dehydrated and requires fluid over fuel.
Have a snack bowl next to your desk. This will need preparation the night before, so I would recommend that this is conducted whilst preparing the smoothie ingredients. Killing two birds with one stone!
I would fill the snack bowl with a mixture of; carbohydrates, protein, and essential fats. Cashew nuts, brazil nuts, and hazelnuts are perfect snacks as they’re high in essential fats and high in Vitamin E.
Two Exercise changes
High-Intensity Interval Training is the way forward- All you need is 20 minutes of this type of session. This will help stimulate the metabolism and will help to burn around 3 to 4 times more of a number of calories than steady state training i.e cycling or using the cross trainer steady for 20 minutes.
If you have showers in the office try to run into work in the morning you don’t need to run the whole route if it’s too far, but some running is better than none. If you’re not a morning person, why not run home in the evening.
Two Lunch-Time Tips
Planning and preparation are the keys. Prepare lunch the night before. This will help eliminate going to the cafes and being restricted on what you can eat if all the healthy choices have been taken.
Don’t skip lunch- this will only result in being hungry later in the day, which will cause more snacking and could result in a larger dinner portion.
Keep smiling, working hard, exercising and eating healthy 😀16/05/Tasha-Vernon-1-300×300.jpg” alt=”” title=”Tasha Vernon 1″ width=”300″ height=”300″ class=”alignnone size-medium wp-image-530″ />
Remember these are cheaper than doctor bills 😉