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Stop saying you’re too busy to hit the gym.. unless you work 16 hours a day and sleep the other 8 you have time. Now I know you need time for meals and to see friends and family but you can still find 10-20 mins for a workout. You don’t have to be spending an hour + in the gym. 

Don’t skip breakfast

Don’t skip breakfast – your metabolism slows down when your asleep so eating a few hours after you wake up will boost your metabolism. 

Make getting to the office a challenge

Go for a run or cycle to work in the morning. My office has a gym right beside it so I go for my 40 minute jog into work and nip into the gym for a quick shower. However you could also go for a cycle which will be slightly less sweaty! (always bring a change of clothes) You could drive to work but park further away.

Avoid the chair

Working in an office requires you to be sitting on a chair for a long period of time. Try ditch the chair every now and then, stand up when making phone calls. Take the stairs instead of the elevator. Go for a walking meeting rather than sitting round a table.  

Use your lunch time

How many of you spend the majority of your lunch chatting or smoking cigarettes? In an hour lunch break you have time to do something that gets you moving. In my work we have a ping pong table so I play ping pong but you could go for a walk or do a quick 15 minute bodyweight workout. If theres a gym nearby why not going to the gym? sometimes i eat my lunch while I’m working so my full hour break is dedicated to the gym.

Drink lots of water

Drinking 8-10 glasses of water a day can promote weight loss. H20 is also great for your skin.

Get a fitness app

Have you seen the Freeletics app? basically it will show you how to do bodyweight exercises. You can also get apps that track how far you walk and this can be a great way to keep you motivated. There are products like the Fitbit and Jawbone UP you can get. The new Mybasis watch is a device that measures motion, perspiration, your skin temperature, and will capture heart rate patterns throughout the day and night.

You could do 10 pushups and 10 sit ups every time you decide to grab a coffee or go to the toilet. 

If you would like some help with bodyweight exercises check out Premier Sports and Fitness.

A short burst of physical activity can make you 10x more productive. This is why companies have things like Ping Pong in the office. If you’re a 150 pound person you’ll burn on average 270 calories in one fast paced ping pong game. Improving and encouraging your staffs healthiness and fitness will reduce illnesses and fitness. Staff will also feel more motivated and will perform much better in work.

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