How to stay healthy at work
This one is for all the girl bosses out there. Those who kick ass from 9-5 and don't stop 'till the job is done. Any hard working girl can agree that staying healthy while on the job can be a nightmare. It's no easy feat impressing everyone in a meeting while also remembering to meet your macros, am I right?
I know it's hard trying to find time to workout when you have piles of work up to your ears. It's just as challenging as saying no to all the sugary snacks in the office kitchen.
Sound familiar? Don't worry, girl. I got you.
After spending a few years trying to find the balance at work, I think I've finally figured it out. Here's my guide to staying healthy at work.
Get up and move!
I'm putting this one first because it is SO IMPORTANT! Sitting all day long day after day is not good for you! If you can, get up and move every so often to get your blood flowing and your muscles moving. I like to get up every 20-30 min, even if it's just a quick walk to the kitchen or the other side of the office.
Another great tip is to use your lunch break to get moving. Every day my coworker and I use our lunch break to go for a "wellness walk" outside. We'll walk around the office park and get some fresh air. I love taking wellness walks because they allow me to stretch my legs and I always feel more energized after.
When you sit all day, many of your muscles become tight. A prime example of this are your hips, which are in a flexed position when you sit. To counter the effects of sitting, get up and stretch throughout the day.
You can easily stretch your hip flexors, quads and calves while standing. You can also roll your shoulders and make circles with your ankles without even leaving your desk. Not only will stretching make you feel better during the day, it will also keep your muscles loose and ready for a workout.
Drink enough water
When you're busy running around being a boss, it can be easy to forget about drinking water. However, drinking enough water makes you feel more energized and prevents you from overeating. Make sure to bring a water bottle to work each day and make sure to fill it up often.
I use my Ozmo water bottle at work so that I can track exactly how much water I drink a day. I'm usually too busy to count how many ounces of water I drink a day, so I love that my Ozmo bottle does it for me. You can get your own Ozmo for $10 off with code mirabellablue10.
According to NASM, women should be drinking 91 ounces of water per day. If you plan to workout, you should drink 14-20 ounces 2 hours before your workout. For more info on how much water you should drink when exercising, check out my mini-guide here.
Get coworkers to join you
I'm a firm believer that the people around you can heavily influence your behavior. That's why if you're the only one in the office trying to be healthy, it will be a challenge. Convince your coworkers to join you in eating healthy meals and working out and you'll be surprised how much easier it is to be healthy at work.
Shortly after starting my job last summer, I realized that my coworker (aka work wife) also does BBG! This has been great because we both motivate each other to do our workouts, pack healthy lunches, and avoid all the tempting snacks in our office.
If it weren't for her keeping me in check, I would have a much harder time staying healthy while at work.
Pack healthy lunches and snacks
Meal prepping is key for eating healthy during the work week. Plan out your meals for the week and prep them ahead of time so you don't have to worry about coming home each day having to cook something up. I know many of you already do this, so I won't go into a lot of detail, but the one thing that I will highlight is to be sure to prep enough food for your work day.
There's nothing worse than running out of healthy food to eat. If you only pack a lunch and no snacks, chances are you are going to become starving by 3PM and will need a pick-me-up. That's when it's so tempting to grab something salty from the office snack cabinet.
So, when I pack my food for work, I make sure to include enough food that will sustain me throughout the whole day that I'm gone. I pack healthy snacks like fruit, veggies and hummus, or a protein bar to get me through the day without reaching for a snack I'll later regret.
Bring your gym clothes
The secret to finding time to workout during your busy schedule is to pack your gym clothes in your work bag so that you can workout at anytime you feel like it. I love to get my workout in first thing in the morning, but on days that I just can't wake up in time, I'll bring my gym clothes with me so that I can stop at the gym on my way home from work.
I find that if I go home after work, I get comfortable and it becomes really hard to find motivation to workout. By going to the gym right after work, I get my workout in and then have the rest of the night to enjoy at home.
If you get a lunch break at work, you can also use that time to get your workout in. My old work had a gym across the street, so I'd often go during lunch and get an ab or light cardio workout in during the middle of the day. It felt so nice to get away from the office for a bit and focus on myself. If you have a gym at or near your work, you should try going during your break, you won't regret it.
Those are all the tips I've got, I hope you try them out and be sure to let me know what you think! Staying healthy at work can seem hard at first, but if you are prepared and follow these tips, you'll master it in no time.