8-5 hour job need motivation

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.

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.

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.

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.

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!

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!

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.

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

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.

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

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.

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.

You work 8 whole hours? 5 days a week?

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.

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?