When you are in full time employment it isn’t always easy to find the time to exercise and stay fit during the working week. This can lead to your fitness hopes and aspirations slipping away, as you find yourself feeling too tired to train or simply running out of time due to other commitments. The truth is that you can still find time to train. You just have to make the time.

I work full time as a Marketing Executive and consistently work a 40+ hour week, Monday to Friday. In this article I am going to reveal some of the things that I do personally to make sure that I still find time to train.

#1 Routine

I personally believe that if you want to achieve fitness success then you have to have a routine and keep to it most of the time. There has to be a designated time of each day when you train and you need to keep to it. Every morning I wake up at 6am and I will be in the gym for 7am. This gives me an hour to workout, time to shower and drive to work for around 8.30am. I do this Tuesday to Friday every week.

I am in a routine and I do everything I can to make sure I keep to it. Of course, sometimes there are commitments that get in the way and you miss a day, and that’s okay, providing you do not let a one day slip up turn into a week and then a month. Getting yourself into a routine is not easy. At first it can be a shock to the system having to get up earlier, but the more you do it, the more you get used to it and the easier it becomes.

Coffee on Bedside Table

#2 Meal Prep

The simple truth is that you will never be able to achieve your training goals unless your nutrition is on point. Training is important, but your diet is what will really determine whether or not you achieve your goals. To make sure you stay on track with your diet you need to meal prep. This means setting aside time to prepare healthy meals that meet your macros in advance. Tupperware will become your new best friend.

Choose a Day to Prepare Your Meals

I find that the best way to do this is to prepare all your meals for the week in one go. I dedicate Sunday afternoons to doing just that, and prepare lunch and dinner, so I am set for the week. When you come back home from work you are tired and the last thing you want to do is cook. That’s when it becomes tempting to just throw in that oven pizza, again. If you open the fridge and your meal is already there ready and waiting for you then you will be less likely to consume unhealthy alternatives.

Avoid Food To Go

It isn’t as easy as you may think to buy a healthy lunch. Buying a chicken salad sandwich from a supermarket may sound healthy, but these sandwiches are often high in sodium (salt) and fat, so are not as healthy as they may seem on the face of it. Meal prep allows you to know exactly what you are eating to best support your training goals. It will also save you a lot of money!

Chicken Salad

#3 Energy Levels

One of the most frequent excuses I hear used for why someone did not make it to the gym is ‘I’m too tired’. This leads to people snoozing there alarm in the morning or heading home after work instead of going to the gym. There are a variety of factors which affect how energetic you feel and it is important to do what is necessary to keep your energy levels high.

Fuel Yourself

The food you eat is incredibly important and this is linked to meal prep. Make sure you are avoiding foods that are high in sugar, as this will give you a short spike of energy followed by a crash. Instead opt for foods that offer a slow release of energy over an extended period of time. This will help you to feel energetic, even at the end of the day.

Rest & Recovery

In my opinion the most important factor in feeling energetic and ready to workout is sleep. If you want to get up early to go to the gym then you need to go to bed early. As well as being important for your energy levels, sleep is vital for muscle recovery and growth, so make sure you prioritise getting between 6-8 hours every night.

Sleep Quality

Quality of sleep should also be prioritised. Try to avoid looking at your phone before you go to sleep, as exposing yourself to the light emitted by phones prevents your brain from releasing the hormone known as melatonin, which tells your body it is nighttime and therefore time to sleep. The same problem is associated with watching TV or using your laptop. Try to avoid looking at a screen for at least 20 minutes before you go to bed to improve the quality of your sleep.

Phone Screen Shining in the Dark

You Can Stay in Shape Even With a Job

Do not let work get in the way of your training goals. Just making some very simple changes such as meal prepping, getting into a routine and sleeping better can really help you achieve your fitness aspirations. When you are in routine the process will become second nature and you will begin to make serious improvements.

Feel free to email me via supplementsecrets@outlook.com if you would like anymore training, nutrition or supplement advice.