8-5 hour job need motivation

krishnap1104

Hey guys, I've been using my fitness pal for a month now and I log once a week. It helps so much but my only problem is that I work a 8-5 job Monday-Friday and I need some stories of how you guys manage to exercise and diet while your sitting 8 hours a day!

Thanks!

kshama2001

I take a 75 minute lunch break, walk/hike, and stay late to make it up.

I also get up around once an hour during my work hours and move around a little. If there's a bathroom further away from you or on another floor, use that. Drink more liquid so as to need it more.

Char231023

Take the stairs when ever possible get up from you desk at least once an hour to stretch or walking around for a bit. Go to the gym after work and change into your workout clothes before you leave work so you have a little more motivation to go.

sarahspenceee

walk on your breaks. 2 15 breaks and 1 half hour- hour breaks, is great to get in cardio. or go to the gym at night. you leave work, have a protein shake ( protein powder, banana, almond milk, and almond butter---delicious) and then watch one episode of Grey's Anatomy and then you go lift weights, squat and lunges.

JodehFoster

I work the same hours, sitting all day long. I hit the gym everyday after work, before I head home. During the summer, I also walk the park right outside the door on my lunch hour.

MarmiteToes

I set the alarm 35 minutes early on Mondays, Wednesdays, and Fridays and do a quick Jillian Michaels workout in my living room before work. That way I can still "sleep in" two weekdays and force myself to do workouts in the evenings after dinner on Tuesdays and Thursdays. Weekends are my time to really get a good workout in, either walk 3-4 miles with my fiance, do an hour-long workout DVD (or two 30-minute ones back-to-back), or go for a run. I hate that I'm stuck sitting at a desk most of the day but make the most of my free time outside of work.

As for food, I'll cook a big batch of something on the weekends, like soup or chili, so I've got leftovers for several more meals during the week. Or roast a chicken if I'm going to be sitting at home all Sunday anyway. It's hard to motivate myself to spend half of a weeknight evening cooking and then working out, so I try to make quick and easy meals with leftovers for at least one other meal. We also have salad for dinner one night a week, usually with a veggie burger and salsa, peppers, corn, and onion on top. Quick and easy.

Meal planning is a must now that I'm on a healthy kick. I plot out the entire week's meals so I only have to go shopping once a week, and I also keep lots of stuff in the freezer that I can whip up into a meal. Frozen chicken breasts, frozen ground turkey, and a mountain of frozen veggies populate my freezer on a regular basis. The cupboard's always got chicken broth, canned beans, and canned tomatoes. If I find myself without a meal plan, I can throw chicken and chicken broth in the crock pot with whatever veggies I've got and we can have soup that night.

Shanel0916

Hit the gym 3-4 times a week first thing in the morning (4am), I use the restroom that's furthest from my desk (extra walking sometimes I even walk around the building), and walk for 30mins at lunch. Also take the stairs whenever possible. My fitbit motivates me for this.

BruinsGal_91

kshama2001 wrote: »

I take a 75 minute lunch break, walk/hike, and stay late to make it up.

I also get up around once an hour during my work hours and move around a little. If there's a bathroom further away from you or on another floor, use that. Drink more liquid so as to need it more.

Yep, this is what I do. Every hour I get up and do a circuit from one end of the office building to the other, which also takes in walking up and down three floors. Depending which route I take, it can add anywhere between 6,500 and 7,000 steps to my daily target of 10,000 steps.

It's quite funny because since I've started doing this, I've noticed the same people while on my travels who are obviously doing the same thing.

Meganthedogmom

I work 8-5. I typically wake up at 5am and go for a run/walk or do some other type of exercise. I also get in about 20 minutes of walking on my lunch break. Then of course if you're not doing anything after work, you have a bunch of time left to fit in some more exercise.

peleroja

I have an office job, so I go to the gym before work twice a week and at lunch twice a week, and I do a long run on Saturday morning and a recovery run Sunday morning (both first thing before any of my other plans so that it's out of the way. I walk to work as well, which I know is not an option for most people, but I manage to get up to 20,000 steps most days (walking/running about 12 miles.)

kshama2001

BruinsGal_91 wrote: »

kshama2001 wrote: »

I take a 75 minute lunch break, walk/hike, and stay late to make it up.

I also get up around once an hour during my work hours and move around a little. If there's a bathroom further away from you or on another floor, use that. Drink more liquid so as to need it more.

Yep, this is what I do. Every hour I get up and do a circuit from one end of the office building to the other, which also takes in walking up and down three floors. Depending which route I take, it can add anywhere between 6,500 and 7,000 steps to my daily target of 10,000 steps.

It's quite funny because since I've started doing this, I've noticed the same people while on my travels who are obviously doing the same thing.

But you didn't notice them before ... exercise stealth mode > engage!

ghimm

I work 7-4 and I find it easier to go to the gym if I haven't gotten home yet. Once my shoes come off, I'm not going anywhere. I keep a pair of sneakers in my car and every day toss in a clean pair of gym clothes and go straight after work. Helps cut down on me rationalizing excuses.

hockeysniper8

I work 8-5 as well, I'm on the 19th floor at my building and do stairs the odd time. According to my MFP, 10 minutes of stairs burns over 100 calories!

soccerkon26

I go to the gym at 5am before work. I take the long way to the bathroom at work. I walk at lunch. Instead of calling people in my office or emailing them, I walk to their cubicle. I also walk my dog when I get home.

Mistraal1981

I find it easier to be motivated to go to the gym since I started a 9-5 desk job. I was in retail before and I'd always think, well I have been on my feet all day I need to rest. Now I'm like, man I have been on my butt all day, get up and move! I gym 6 times a week now (lifting 4 times, spinning once and a long treadmill session on the last day. Today is my rest day).

Never thought I'd be that person.

sairsyfairy

I get up at 4:30 M/W/F and go to the gym for 1 hour then head straight to work. T/Th I tend to do hikes or running after work. This has worked very well for me as I find that if leave my "main" work outs till the evening I will not do them.

XicanaVerde

Gosh this stinks. It was my big issue too. I work the same hours.
I also have a 2yr. old. My best bet to make time to work out was as early in the morning as possible,
or whenever she fell asleep.
Keeping in mind that 8 hours of sleep is crucial was another challenge.

I became a morning person (Like a 4am morning person) and got my hardest workouts (running) in that way.. Which in the long run (for my body) was the best time to do it on an empty stomach; Tapping into my fat reserves and my calories from the previous day rather than the breakfast that morning.
It is great for me because, it revved my metabolism and stressed the importance of a nutrient rich breakfast, keeping me motivated ALL DAY, even making me faster and more alert at getting ready and leaving the house.

Then I challenged myself to eat small meals 6x each day, gradually making sure that everything I ate was superfood or wholefoods, ALWAYS accessible when I am ever hungry to avoid eating crap. and WATER! DRINK WATER!

If you have a desk job, try not to stand and/or stretch for at least 10-15mins each hour to avoid progressive stiffening of muscles and arteries of the lower body (which is commonly attributed to loss of focus, bad posture and fatigue).
https://www.youtube.com/watch?v=wUEl8KrMz14&list=LLqIqc5knlIGCsxmHS4hcLiw&index=11

I had turned myself into an athlete, Think like one, Train like one, Eat like one. Then log at the end of the day as I get ready to sleep if I forgot to.

The change took me a solid 2 weeks to get used to in the beginning. but then everything else fell in like clockwork.

Overall, the way I ate changed everything. I was focused on fixing my energy issue, knowing what I ate had to get better. Naturally, I became a vegan.. and immediately noticed the difference in my energy and focus. I went from Pushing myself to Disciplining myself, easily. Now, I will never go back :]

I know it was lengthy, Hope this helped!
-Dani

LoosingMyLast15

office job here and i work out on my lunch break (get an hour)

littleb0peep

I go to the gym at least three mornings before heading to work. It was hard at first but now it's not a problem.
I swim on my lunch breaks if I don't have errands.
I use a smaller water bottle so I have an excuse to get up more often.
I'm not confined to my desk so I vacuum, dust or just something to keep me busy.

ThickMcRunFast

Sorry...are you actually asking for advice because you work the most common schedule known to man? Go to the gym before work. Or after. Or in any of the other 15 hours of your day.

mbaker566

I run(indoor or at gym) or do aerial yoga betwen 4-5am in the morning and gym after work 2x. I also teach an aerial yoga class.
I figured i just needed to do it and not think about it

Nell8i8

I got an activity monitor. I have a step goal. It motivates me to workout after work seeing how inactive I am at work. I go to the gym and after a stressful 8 hour workday it has become my happy place. I'm also motivated to get up and take little water breaks which increases my activity and my water intake.

kimny72

I take a walk on my lunch break whenever the weather is okay. I make sure I get up and walk around as often as I can without getting questioned. I work out when I get home a couple of times a week. I take a walk after dinner if the weather is okay. I work out on Saturday and Sunday.

debrakgoogins

I work a day job sitting at a desk. I have tried to be a morning person but it never works for me. 5 am is too early for me to work out. I have just had to find time after work. I go to the gym 3 days a week and do yoga 4 days a week. Saturdays and Sundays I work out around 9 am so that I have the rest of my day free. If you can't get to the gym, try using an internet program like Fitness Blender and do the exercises whenever you can fit them in. You can choose the length, intensity and even the equipment needed with Fitness Blender plus it's free. Good luck to you.

chaoticdreams

I take a 15 min walk in the morning on break, walk to wherever we end up eating lunch which is about another 10-15 min (small town), and a 15 min walk in the afternoon on break. Come spring and it's not so dark after 5 anymore, I'll resume my hour long evening walks with my doggies. You can make exercise fit if you want too. I miss my evening walks, but in the meantime I do the elliptical for 30 min sometimes when I get home.

namelesshere

Start logging daily at each meal or prelog the day so you know what you are going to eat. Exercise is immaterial but if you want to do it, you have received many suggestions as to how to fit it in. As for meals, You can eat the same for breakfast and lunch for a week and only have supper to worry about to help you stay on your calorie goals. Make sure you don't have money for vending machines so you are not tempted, and eat only what you bring to help you stay on track. Enjoy the foods you do bring by taking smaller bites so your body has time to recognize the small amount. I do this by slicing an apple and a cucumber to include in my lunch with a low calorie sandwich. If I want to add a treat of a cookie or some chocolate, I can do so as long as I log it. I have lost without exercising as right now my health does not allow.

DavPul

You work 8 whole hours? 5 days a week?

cbelc2

I also work 8-5 m-f. I hit the gym on my way to work then walk on my lunch break. I take my lunch and eat at my desk on the clock. I try to get at least one 15 min break and walk outside or inside, including the stairs. I make healthy whole food smoothies the night before for breakfast with plain yogurt, 3 types of seeds, nuts, garden greens, water, banana, and berries. I drink half before and half after the gym. And I log it all in MFP. The premium features help me not to overeat carbs, which I limit to 100-130 per day.

kshama2001

I drove to the walking trail at lunch today, hoping that the town had plowed the parking lot and my fellow walkers packed down the 6 inches of snow we got Saturday night. To my delight, the lot was plowed and I learned that volunteers user a snowblower to make a path in the first half mile of the track all winter long. Cross country skiers did a great job packing down the other 1.5 miles.

strong_curves

DavPul wrote: »

You work 8 whole hours? 5 days a week?

Right?!! A whole 8 hours, 5 days a week like the majority of people here.

OP I work 8 hours a day 5 days a week in an office sitting on my butt the majority of the day. I get up at 5 am to work out for about an hour. I eat breakfast at home and bring my lunch to work. I've managed to lose weight working the same amount of hours/days.

Rachel0778

My alarm is set for 5am every day so that I can get to the gym before work. If you had told me I would be doing this 5 years ago, I would have looked at you like you were insane. However, my entire day goes smoother and I'm in such a better mood when I hit the gym before work. It's my "me" time. The best part is there are never any scheduling conflicts because no one in their right mind makes plans at 5-6am.

Over my lunch break I also take a long walk. I work on a college campus so I'm fortunate that I can also take over lunch yoga classes a few days a week. I also walk to a bathroom on a different floor of the building and drink a ton of water so I'm refilling my water bottle fairly frequently.

For food, I batch cook everything on Sundays and pre-portion it in containers so lunches are already made to go for the week. My dinners are also planned and veggies are chopped on Sundays so I can throw them together after work.

My dog also makes sure I'm active in the evening. Mr. High Energy and I play ball all over the house/yard until he's tuckered out.

Really, it's about incorporating as much movement as you can into your routine so that you don't even notice it because it just becomes "the norm". And my food choices are already perfectly laid out so it would take considerable effort to choose the unhealthy option. Why waste time sitting in line at a drive thru during lunch or after work when my lunch is pre-made and my dinner will only take 5 minutes to heat up?