Offices can be gloomy, dark, cold, and pretty much all round mood sapping. Sitting at the desk all day staring into a computer screen and working through the piles of paper work that seem to never reduce in quantity. You can experience stiffness, stress, blurry vision, hunger and a serious case of exhaustion all before lunch
Below I’m going to outline the 5 main steps to implement into your daily routine to reduce these annoying factors that we experience on a daily basis in the workplace. Try them out and see the difference that small changes can make to your day.
- Morning Mobility
Get up and move in the morning! Some upper and lower body mobility will warm your body, wake you up quickly and limber you up for the day ahead. Alternating from a lower body exercise to an upper body exercise will give you that warm up effect, slightly elevated heart rate and an increased blood flow around the body. Especially good for the cold mornings ahead. The bit of strategic movement early in the day will also loosen muscles of any tightness from previous day sessions and prevent the body stiffening further throughout the day at the desk. Here;s a quick vid I did at home. Four different exercises including the full body, do 10 reps each and 3/4 rounds in total. This will have you warmed up nicely before leaving the house and if done correctly will give you a bit of a workout effect which boosts your mood ten fold.
- Timed Targets
Set yourself a time frame to get a certain amount of work done. You’ll find you’ll actually get more work done throughout the course of the day, you’ll see yourself get ahead of the workload for a change. So every 30-40 minutes or whatever time frame you want to set (just make sure its often enough), get up from the desk, go for a walk to the toilet, the coffee machine, the filtered water feed. Maybe go and share a joke or a brief chat with a colleague. Killing 2 birds with the one stone. Timed targets means you work quicker and more efficiently. Regular office walks will stretch the legs and reduce stiffness.
- Hydrate At The Desk
Have a beaker of water religiously at your desk. For most of us, we just don’t drink enough water. Keeping hydrated throughout the day is important for a regular gym goer who needs to go train after hours. Also it’s a great way to keep off the hunger cravings, load up on water at the desk and not only will you keep hunger pangs at bay but you’ll have an excuse to get up after every timed target for a trip to the toilet.
- Increase The Fat
Start the day off with some healthy fats and protein as opposed to carbohydrates. A morning of eggs,bacon and a handful of nuts will leave you substantially more satisfied than your regular toast, cereal, bagel and the likes. Not only do we get more energy (kcals) from healthy fats but they will leave you satisfied for that bit longer and won’t give you that horrible mid morning slump! Carbs in the AM will spike blood glucose (sugar) levels which in turn triggers insulin (storage hormone). Insulin is a no no so we need to do our best to keep it at a steady state throughout the day. After the immediate spike in blood glucose, it drops just as quick and somewhat even lower than what it was. This is when we get that mid morning slump for a snack or coffee. So to sum up, kick the carbs out of the kitchen and grab the bag of nuts instead.
- Session Plan
Arrange to train with a buddy in the gym on a regular basis. Or if you prefer to train alone then lets say the dumbbells are your buddy . So make sure you’ve the gear bag with you and the plan is to head straight to the gym after work. Plan out your session the night before therefore you’ll have the workout in your head or written down and nothings going to stop you getting to the gym after work. This means you’ll work that bit quicker throughout the day to get the projects done so that when it hits the clock-off hour, you’re out that door like the road runner!
Check out the Facebook page for daily updates on training sessions, meal options and general free info that you can implement into your lifestyle to live a Fitter, Stronger, Happier Life
Personal Training – Private sessions or semi-private (groups of 2 or 3), I can be of service from Northwood Gym in Santry and the Jervis St Gym. Whether it’s Fat Loss or Muscle Gain as a goal, I can get you that result!
A lot of members go through my 12 day Kick Start Program and have seen such results as losing up to 12 lbs in under the two week period. It’s no quick fix but a good way of dropping a considerable amount of weight in a short period of time for big events, holidays etc,. It’s no crash diet either, meals will have you feeling quite full, no starvation diet here . Brian from the Jervis Gym is now down 4stone in just 12 weeks with myself. How he has lost so much is due to his full adherence to the nutrition plan which he now finds easy! And being so consistent with training session. Whether it was with myself or in doing his own bit on other days, Brian endured extremely tough training sessions but the difference between him and others is that he kept coming back !
If you’re looking to add some muscle to those chicken wings just remember you don’t have to get fat! Too many try to ”bulk” but just blob out instead. Keeping fat to a minimum but gaining weight means we’re adding muscle to the body and that should be your aim in terms of the body fat. It can be tricky to do if you don’t know much about proper nutrition. Here’s Nermin below, helping him out with his diet and he’s up to 104kg now and staying pretty lean as you can see. You must assess your training too. It’s not about doing curls in the squat rack 3 days per week, you need big compound exercises, low reps with heavy weight increase your strength, you need to implement this first and foremost otherwise your strength gains will be along time coming. Lots more involved too so if it’s muscle gain you want, you know where to find me
Hiring a PT from these gyms is actually very affordable! Also, a lot people are coming to me for monthly programs, we do a session (or 2 if need be), you log down everything we’ve done and you do the training on your own for 4 weeks before checking back in to assess and progress your program.
We’ll do a full consultation first with a weigh in, body fat measurements, goal setting and diet prescription. So once I know what our goals are, I can design your personalised program and give you a nutrition plan to support it.
Sometimes training with a PT can be intimidating, people feel like they won’t be able for the training or just don’t fancy having someone stand over them shouting for an hour not that I do that…..So……I want to promote another avenue you can take with myself that will also be affordable and very effective. I’ll be running a ”30 Day Online Boot Camp” through a private group on Facebook. At the moment 1st – 15th of Sept I have a group up there that is FREE for the two weeks.
Sessions are demonstrated through videos and vary from absolute beginner to as advanced as myself. The nutrition plan is up also with documents supporting the principles behind the diet and training. So you have a full understanding of what is involved and why. 24/7 access to the private group means we can share training info, meal options and variations and support each other through the 30 days.
As with all my online programs they come with a 100% Money Back Guarantee if you’re not fully happy with the results. That’s how confident I am in getting you serious results !
http://www.facebook.com/PhysiquesOnline – Get Involved
Most people I know are on Facebook so if you are then you should get in touch through my page at http://www.facebook.com/PhysiquesOnline
It will be a more up to date way of keeping in touch, getting free information and help with your training and nutrition and also to be aware of my new online programs which I’ll have advertising.
My online programs are done through private groups on Facebook where it is members only. Its a nice way to support each other and to be there in the group surrounded by like minded people working towards similar goals.
So check it out, give it a like and ask away