Finding the time, energy and motivation to exercise is one of the great challenges faced by the busy office worker. I've found that juggling work, family and social commitments with your health goals requires dedication, planning and preparation. I haven't discovered a 25th hour in the day but there are some simple tactics that I employ to find the time to exercise during my working week.
Read MoreDrum roll please! I'm launching an online health and wellness program. It's called the 30 Day Healthy Living Challenge. I've been writing, blogging and vlogging here at Office Worker Health for two years providing quality free content every single week. This will be my first paid offering so I'm incredibly excited to tell you all about it. It starts very soon on November 1st so check out all the information below and get yourself signed up, if you are committed to the plan then I can guarantee you will see results in 30 days!
Read MoreWho says you need a gym or proper workout equipment for a full body workout? Early last Saturday morning I met my personal trainer Philip Kavanagh from Limitless Functional Fitness and we went to the local playground (while the kids were still tucked up in bed) for an outdoor exercise session. There’s no fitness park or outdoor exercise stations near us but Phil assured me there’s plenty of bodyweight exercises that can be done in a playground giving you a great full-body workout.
Read MoreAs part of my Sports Nutrition diploma, I was tasked with compiling a menu for an individual competing in a 10 kilometre race. The focus was on pre, during and post event nutrition. I created an imaginary client, John Doe, and detailed the full optimal nutritional support for John for the evening before and the day of the race. This full nutritional support includes proper nutrient loading for performance and recovery, and optimal fluid consumption. I assumed John to be a regular office worker with the intention of sharing this as a case study on the site and in the hope that anyone reading it could get some value from the plan the next time they are preparing for a 10k race (the plan can be tweaked for shorter or longer distances). Here’s what I submitted, if you do take any of this advice for an upcoming race then please let me know how you get on!
Read MoreWhen my baby daughter arrived in July of last year, I had to completely reconsider how I exercised and when I could schedule it. It got me thinking, what times of the day can an office worker (with a young baby!) realistically work out at? Weekends are often family time so let’s assume we’re talking about Monday to Friday. I give myself 3 potential windows of opportunity for exercise each day: Morning, Lunch and Evening.
Read MoreFor the busy office worker, this can be the most difficult question of all. Do you feel like you don’t have enough time in the day to exercise? Are the long hours in work and the dark evenings putting you off exercising when you get home? Maybe you feel you can’t find time due to family or social commitments?
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