I was talking to a friend a few weeks back who works a 9-5 5 days a week about how, despite training and eating relatively well and consistently, she was not seeing the same results as her Instagram idols. It’s a sad truth that whilst our #fitspos are making a career of looking like solid 10/10’s with booties that defy the laws of gravity, most of us have to head out to work. Whilst it is absolute #goals to see that these bloggers have been able to make careers out exercising and whipping up aesthetic meals, in reality can we translate this to our own lives? How do you fit in training with a 9-5?
Make Your Sessions Count
I am fortunate to work in a HQ with a gym, which is very VERY handy and means I can go everyday either before or after work. However, if you can’t make it 5 days a week – don’t stress! It’s not always about being in the gym all the time but rather it is about what you’re doing in the gym when you’re there. There are a few ways you can do this. Firstly, if you have 2-3 days a week you know are less busy or have a larger window to play with then make that your gym time. It is better to not be rushed – quality over quantity when it comes to training.
It also matters what type of exercises you are choosing if you’re not able to train loads. I would suggest focusing on compound movements and ensuring you are getting balance in the muscles you are training. If you’re going 3 times a week you want 3 full body sessions with a different main focus on each. You want these to be dominated by movements such as deadlifts, squats and bench press. To be making optimum gains these are a lot better ways to use your time.
Tupperware is your new nest friend.
I rave about this in pretty much every single post, but honestly I cannot recommend meal prepping enough. Training and achieving your goals is not all about hitting up the gym, it is also about how you are fuelling your body. If you’re cooking in the evening make enough for dinner tomorrow and even make your breakfast so you’re not rushing around the next morning (overnight oats are perfect for this!). That way you know exactly what you’re eating and you’re not tempted to grab something quick, easy and (let’s be honest) probably pizza, but what could be easier than taking the tupperware out of the fridge?
Work With What You’ve Got.
You might not always be able to get to the gym (or you might absolutely hate the gym – the environment is not for everyone!) so work with what you’ve got. There are loads of apps that give you quick and effective home workouts focusing on body weight exercises and HIIT. These are really fast ways to stay fit and healthy.
You can also pick up some really good equipment from places like Home Bargains that are super affordable and can help to make your home workout a little more challenging. I would suggest getting yourself a resistance band at least as these are great for the booty burn and really versatile.
Remember you’re not a #fitspo superstar*.
And that’s okay.
You don’t have to be training all the time. You’re allowed a glass of wine after work. You’re probably not getting paid to go to the gym. Yes it would be nice, but you’re a superstar elsewhere and you’re smashing it.
You need time to relax and recover. Living a healthy lifestyle is as much about relaxing as it is resistance training. Get enough sleep and don’t be too harsh on yourself if you’re not up a 5AM sipping on a kale smoothie. Be proud of how hard you’re trying and just do the best you can – anything is better than nothing.
*unless, you know, you are, then oh my god HI!
So there you have it, some of my top tips for fitting in fitness with a 9-5. I admit I am in a very privileged position due to where I work but that does not mean I am getting paid to deadlift. Training is something that now has to fit around my life, my life does not (and should not) fit around training.