The Secrets to Keeping Your Fitness Resolution at Work

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January is officially the bleakest month of the year. It’s cold outside, you’re broke and you’re stuck in your office making it difficult to kick start your health and fitness resolution.  Just because you can’t afford that gym membership and you’re office-bound and on your rump, doesn’t mean you have to let your fitness suffer.  Feel Good Contacts has teamed up with Personal Trainer, Badrul Islam to help you to get fit without spending a penny.

Our working world is designed so that we are sitting for eight hours a day. This is the most passive thing you can do which means that you’re not metabolizing sugars and fats.  Research shows that long periods of sitting can have a detrimental impact on our health and wellbeing and cut years off our lives.  The World Health Organisation listed inactivity as the fourth biggest risk factor in global adult mortality.

But luckily there are some office exercises and other initiatives you can take to combat fatigue and weight gain. Here are some tips on how to kick start your New Year fitness program and keep your muscles engaged:


Once you’re back at work after the festive break, find a co-worker with similar New Year health goals so that you can support each other.  It is easier to stick with your plan if a buddy is going through the same resolution and helps you to adhere to your schedule and nutritional goals. Alternatively, suggest a fitness initiative to your management team. This would be a great way to get everyone involved and lessen any embarrassment of exercising at work!

Ditch the car

Start your day by walking or cycling to work.  But if this is an unrealistic option then get off the bus or train a stop or two early and walk the rest of the way. If you have shower facilities at work and want to push yourself even harder, why not get off the train or bus even more than two stops earlier and jog to work or home.  You could increase the stops incrementally as you get fitter. If you don’t have shower facilities at work, at least try to jog part of the way home.

Share the load

 Something to bear in mind on your daily commute is how you carry your bag.  Try to spread the load equally between both sides of your body by wearing a two-strapped backpack which will allow you to maintain a neutral spine and prevent chronic gait imbalances.  You could also make your walk to work even more challenging by adding extra weight to your bag so that you burn more calories.

Avoid the lift

If you’re driving, then park further away.  Once you arrive at the office block, get your blood pumping by using the stairs instead of the lift. Follow these suggestions and you’ll arrive at work feeling fresh, energized and with a clear mind.

Lunch healthily

Bring your own healthy lunch into work. Food preparation is a great way to control your consumption and saves you money as you won’t be buying the quickest, most expensive option when you’re in a rush. Chicken, turkey and egg-based lunches are packed with protein and will provide you with the essential building blocks for calorie-burning muscles.  Fish like tuna and mackerel are cost-effective sources of protein that will also increase your energy and the omega-3 will help you to maintain a sharp mind and improve your eyesight.  Remember to supplement your protein with vegetables: not only are vegetables much cheaper than meat, but they’re also full of vitamins, minerals, and guilt-free calories and perfect to chop up into snack-size pieces to keep you going throughout the day. Fruit, protein shakes, salads, and natural fiber bars are also great snacks.

Drink more water

In terms of drinking, water is one of the easiest ways to manage body weight and reduce your food consumption.  To ensure that you are consuming a sufficient amount of water, keep 2 bottles of water (1.5- 2 liters) handy. This will leave you with no excuse for not drinking enough. When full, your water bottles will also be a perfect substitute for dumbbells or weights!  If you need to drink something warm, then try non-sugary herbal drinks, black coffee or broth…

Source: Undercover Recruiter

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