You don’t leave your office until 7 p.m. and you just can’t sacrifice a new episode of Scandal for Soul Cycle, and if you have to go to one more 5 a.m. bootcamp before work you might actually fall asleep at your desk and lose your job. But just because your career is crazy (Hai, #Bosslady!) doesn’t mean you have to give up on your fitness goals altogether. You just need a different approach.
Hear me out: Last year, I ended up spending many more hours at my desk than I’d like to admit, so many in fact that I found myself having to sacrifice some much-needed time at the gym. But with some help from the web, I decided to integrate my work-outs with my workload.
The result? I noticed a much appreciated difference in my physique, I had more energy in the morning (something I’d always thought was a bold face lie from others till now), better moods (even before my coffee run), and I felt more alert/on top of my game in the workplace (bonus to these tips: your brain will thank you!). So, without further ado, here are some fitness tips to help you stay active while crushing a crazy work schedule.
Every morning (before hitting the snooze button a million times) I roll onto my stomach and rise up into a plank position for 60 seconds, if I’ve only hit snooze half a million times I’ll do one more 60 second plank before getting out of bed. You can find out here how to plank without hurting your back.
Pro: I feel more alert and mentally awake when I start my day this way, keeping morning grogginess at bay and allowing me to tackle my morning workload more efficiently.
Pro: That walk away from my warm bed is made easier now that my muscles and body are warmed up.
Con: I have to do a freaking plank
The Brush n’ Burn:
While standing at the sink, brushing my teeth, I do 30 leg lifts per leg, with my feet shoulder width apart and
toes turned out (feet making a v shape) I move my right foot back and diagonally away from my left heel and raise that leg by utilizing the muscles in my bum and right below my bum enough to lift my toes off the floor. For more specific position technique this link should help (side note: it says at the beginning of the video that you need a chair…you don’t)
Pro: you brush your teeth longer
Pro: your butt will look great
Pro: more exercise means more endorphins pumping in the brain, these make you feel more happy and human in the morning sans venti dark roast
Con: Actually…none! In fact, I use this trick whenever I’m alone standing at a counter
At the Office:
Here is a list of exercises I love doing at the office, okay love is a strong word I know but you know what I mean and you actually will love the results after a couple weeks (tip: for move 16 if you don’t want to workout with a stapler…understandable, here are some mini weights I keep in my desk drawer. Or use the stapler: your desk, your rules!) Of course each office is different, if you feel inappropriate doing any of the above exercises you should be fine picking and choosing what’s best for your space!
Pro: You’re killing two birds with one stone, slaying your workout while slaving at the office.
Pro: Health and whatnot
Con: Giving coworkers something to laugh about if they catch you doing “The Lumberjack”
Walk! If you don’t bring your lunch, escape the office and grab something healthy that your brain will appreciate (we love LYFE Kitchen and Protein Bar!). But pick a spot that’s at least a half mile from your office (but not so far that you’ll miss your 1p.m.). Walking a mile will get your blood flowing (Sitting for too long is LITERALLY bad for your health), and it will also make you feel more awake and energetic. If you bring your lunch, take a 20 minute walk before you eat your lunch, even if you’re busy! You work hard and a quick 20 minutes to yourself might be just what you need to have a more productive afternoon.
In all seriousness, with the predicted stresses of 2017 I hope these tips and recommendations will help you as much as much as they helped me last year! Best of luck and go get em!