How To Thrive At Work & Achieve Your Health & Fitness Goals
People often feel that a full-time job and living an active lifestyle are mutually exclusive. A line I often hear is ‘I can’t go to the gym today because I don’t have time due to work’. However, with discipline, focus and a realistic personal training plan that you can stick to around your work schedule you can achieve your desired goals.
But how?
Marksmen often refer to the quote “Aim small, miss small” when teaching an individual how to hit a target consistently and accurately.
The first step is to think realistically and don’t set the bar too high. For example, if you’re working a full-time 9 to 5 job and don’t regularly get to the gym or work with a personal trainer, then I would suggest you aim for 2 workouts per week to begin with. There are numerous studies that show that a majority of people who suddenly try to go from zero days to five days in the gym with a healthy diet will burn out after a few weeks. So, ask yourself, ‘what does my current work week look like and where can I fit in a workout?’.
Some suggestions might be:
Make the time: Prioritise your sleep schedule and wake up an hour earlier in the morning (ensuring you are attaining 7 hours of quality sleep)
Make it convenient: Signing up to a gym or personal trainer close to your workplace
Plan ahead: Pack your gym clothes in a bag every night before bed ready for you to take to work
Go for a walk, take phone calls outside or run in the middle of the day.
Setting and checking off minor daily tasks is a great way to set you on a trajectory that will get you closer to your goals faster. Research shows that consciously making decisions like these on a daily basis ensures that you are far more likely to stick to the selected habit you are trying to form within your current routine. Once you’ve smashed your first goal, then maybe it’s time to set the bar a little higher. Using the example from earlier, the 9-5 desk jockey could aim for 4-5 personal training sessions a week and so fourth, you get the idea..
Another thing to consider is your diet at work. It’s all too easy to simply go to a nearby shop or get Uber Eats five days a week. However, the chances are that the food you're consuming is not meeting your basic nutritional needs, and in some cases, inhibiting your performance in the gym. A desk jockey who goes to the gym five days a week while also having a kebab every day at work isn’t going to get very far! Instead, use some downtime on the weekend to plan and cook out your weekly diet (often referred to as meal prep). Not only in the long run will this lead to healthier food choices, but it will also save you a lot of money and complement your performance in the gym and with your personal trainer.
If it’s important to you and leads you to becoming the person you want to be, you’ll make the time for it.
Only until you have created and taken action on a sustainable routine in line with your goals, you’ll get to see and feel the benefits, such as;
Sleep
Performance (both in the gym and the office)
Increased libido levels
Improved cardiovascular health
Primed attention and alertness
In conclusion, working a full time 9 to 5 job does not restrict you from living a healthier and happier lifestyle. In fact, I see it as a challenge that many people can overcome by simply focusing on their goals, building on them one step at a time and working with a personal trainer.
At Lockeroom Gym Personal Trainers Sydney every client has access to a Personal trainer to ensure they remain accountable in reaching their fitness goals which will ultimately result in better performance in all areas of life.
Interested in Lockeroom Gym Personal Trainers Sydney? Enquire here: https://lockeroomgym.com/apply
