Fitness for the Working Girl and Boy:)

Don't you love it when you try telling your trainer you are in back to back meetings and have work dinners to attend and there response is "well if you want it bad enough you will eat 6 times a day, you will carry around bagged food all the time and you will do cardio in the morning and weights at night?" Are you serious? What a joke right! Well here is a way to maintain great health and a physique while making those meetings, dinner, and work hours.

Morning Cardio and/or Weights Tips:
-Try to set your alarm 60 minutes earlier than usual
-Go for a jog
-Jump rope
-Do a plyo workout at home: burpees, push-ups, dips off your chair, jumping jacks, squats, crunches, leg lifts are few good ones
-Do a full body workout using a few dbs, your body weight, and maybe think about adding a pull-up bar to your room/apt./or house
-Try to become involved with an early morning running group, spin class or get involved with a sports team of working professionals that meets before office hours

Fitness Networking:
Yes thats right network while you are working out! Sign-up for a running group, volleyball class, surf class, basketball team, softball team, dance class, you name it just do it! Great way to get in shape and expand your network.

What to eat?
Let's face it between dinners, left-overs from the event, caterer visits to your office nutrition can be a big stumbling block! But here is how to prevent failure:

Always eat breakfast! It is critical and will ward off binging later!

Breakfast options:

-Make a protein pancake with a lo-carb pancake mix, no-sugar vanilla almond milk, and egg whites, with berries and use agave for your syrup!

-Zap some oatmeal and throw in some fruit and almonds

-Mix a protein shake with some berries, flaxseed and coconut oil and drink it on the go

-If in a rush grab the Starbucks spinach wrap its less than 300 calories and good source of protein!

Lunch:

Do try to brown bag it when you can. Here are some simple options:

-Lo-carb wrap with a few slices of turkey or roasted chicken with some veggies and hummus and a side of Greek Yogurt

-Chicken sandwich on wheat with lettuce, mustard, and tomatoes with an apple

-Chicken salad with gluten-free crackers (my fav) and a side salad
Healthy Chicken Salad recipe
Chicken, lo-fat canola mayonaise, chopped celery and onion, cracked pepper all mixed together

Snacks at the Desk:
Popchips
Think Thin Bars
Lar Bars
Apples
Dried lo-glycemic fruit
Unsalted almonds
lo-cal protein mixes
Chopped bell peppers

A Word on Hydration:

STAY HYDRATED-it will keep your appetite at bay, most people confuse dehydration for hunger! Be sure to drink water through out the day!

Dinner: Always try to keep it protein and veggies based!

Long day? Exhausted? Simple meals:

Greek Salad: Greens, fat-free feta, olives, tomatoes, cucumbers, and lo-cal Greek Salad dressing. Add some grilled chicken for protien.

Ground Turkey Lettuce Wraps: Cook ground turkey in a pan, add some onion and sea salt seasoning wrap in lettuce and dip in some shitake dressing

Classic Chicken Stir-Fry: Stir fry chicken, chopped veggies, and seasoning

Dinner on the run or with clients?

-Always eat half what is on your plate!

-If you having to grab drinks make it one glass of red wine or a vodka soda

-Avoid bread baskets

-Have an apple or small snack before dinner so you don't go crazy when ordering

-Order all meat grilled

-Ask for dressing on the side

-Avoid meals in cream and butter bases

-Drink lots of water

-Avoid desert, opt for an unsweetened coffee beverage

Additional Tips:

-Always take the stairs at work

-Go for a walk on your lunch break

-Go for a walk post-dinner

-If possible sit on a stability ball while working instead of a conventional chair

-Suggest a "Biggest Looser" or "Fitness Challenge" fore the office

Hope this helps:)

XO