Stress & The Fat Loss Conundrum For The Corporate Office Worker
Working in a corporate environment isn’t easy. Sitting behind a desk for 6-10 hours a day, in and out of meetings or even on the road for hours of the day can often put health as the last priority.We are all creatures of habit, some habits are good and some are bad.Bad habits can include eating out and making poor food choices, drinking too much coffee, binging on your favourite lollies, nuts, chips and biscuits throughout the day, staying up late to watch TV and then hitting the snooze button 5 times before getting out of bed the next morning.Is this sounding familiar at all? If so keep reading.Many corporate workers fall into the trap of being so busy that they do things like skipping breakfast, then once at work going to the local café to grab that $5 latte and muffin deal. It is quite common for corporate people to undereat during work hours because they just can’t seem to find the time to eat, or they are stressed out so badly that they aren’t hungry.Once at home and in a relaxed place they tend to binge on foods like chips, cheese, biscuits and dip and other nasty high sugar and fat foods. This is certainly going to increase your weight and make you feel more sluggish each time you do this.Working office jobs can be tough to stay on top of your health. But there are many strategies you can put in place to help you lose fat and stay on top of your health.What are 5 things you can do right now as an office worker to make sure you’re moving in the right direction to look and feel better?
Getting quality sleep
I feel like sleep is underrated for a lot of people. If you’re not getting good quality and enough sleep then your not recovering from the previous day’s stresses.Some questions you may want to ask yourself… Are you getting to sleep within 5 minutes after laying down? Are you waking up before your alarm? Are you waking up energised? Do you sleep through the whole night without waking up? If no is the answer to any of these then your sleep is not good.What can you do to get good sleep?Getting into a good routine where you begin to switch off your body at least an hour before bed can make a huge difference to your sleep patterns.Having the lights on at night is telling your body not to release melatonin (your sleep hormone). At least 1 hour before bed you will want to either dim the lights in your house or switch as many of them off as possible to decrease the brightness in your home. Stop the blue light stimulants like the TV, laptop and your phone. Have some pre-bed rituals like meditation, reading a book or just talking to your partner. If you find after trying all this you still can’t sleep then there are some supplements to help with sleep. Melatonin, passion flower, phenibut and 5-HTP are very popular and for good reason, they work!!
Feed your body nutritious foods
Too many people in the corporate world are eating too many high sugar foods. Common café foods like pasta, muffins, bread rolls along with a bottle of coke or iced tea are crazy high in sugar. These foods are going to create an imbalance to your blood sugar and will produce unwanted hormonal imbalances. I like the saying “you are what you eat” because what you eat is going to become apart of you. So eating muffins all day long will legitimately provide you with a muffin top!Breaking down the fats, proteins and carbohydrates from the food we’ve eaten have fundamental vitamins, minerals and other nutrients so that the body can do the required functions it needs to survive. If you aren’t feeding your body nutritious foods, you will find all bodily functions will not run very well.You might find yourself wondering why you are crashing in energy all the time, having sugar cravings, needing more sleep, can’t think straight, have no energy, panic attacks, anxiety, dizziness, getting sick regularly and getting fat.These are some of the symptoms you get from poor food choices and creating digestive stress!Eat foods that the body will nourish from and give you more energy, make you more productive, feel better and less fat! Also drink more water… too many people don’t drink enough water. You must realise that the body is made of 60% water, so many of the reactions taking place in your body will be get reduced, slowing you down psychologically and physiologically, and in terms of performance, dehydration alone will result in 10% less strength!
Get a customised nutrition plan, one with the right macronutrient composition FOR YOU
Fat loss can be easy for some people, but for a lot of others, they can find it really hard.What are most people doing wrong when trying to lose weight?Most people eat too much food to start off with and most people know that if you eat less food, you will lose weight. Simple right? What a lot of people end up doing is starving themselves for an extended period of time, they then start to rely on stimulants like coffee or pre-workouts to get them through the day.They lose some weight and think this a winning formula that will work forever, however eventually after long exposure to a high-calorie deficit this method will not work.Let me ask you this… How does the body get the energy to do all of the complex and required tasks to keep you alive? If you don’t know the answer to this, the answer is FOOD & WATER.The body will prevent weight loss when dieting by lowering metabolism and down-regulating hormone production.This is a survival mechanism that was helpful for our ancestors when food was scarce. If metabolism slows down you will start to move less and think less, this is because these processes have a cost. This can be quite tricky for some to understand, but the key is to increase calories very carefully so that your metabolism starts to increase
Train smarter, not harder
A corporate job as discussed can be highly stressful, so going to the gym working out for 2 or 3 hours at a time, 4-6 times a week may not have long-lasting weight loss effects.Anaerobic exercise is a huge physical stress to the body, so you need to be aware of your body’s biofeedback markers and give your body time adequate time to repair.Quite commonly, beginners that start doing group fitness are most likely to be doing H.I.I.T (high-intensity interval training). This is a good thing if you are already aerobically fit. If not, this is going to be a very painful experience and most likely another unsuccessful attempt for you. H.I.I.T builds up lots of lactate; it is a very exhausting and an inefficient energy system for your body to use IF you aren’t aerobically fit. H.I.I.T is GREAT if you are set up for it. So let’s start with some L.I.S.S (low-intensity steady state) by walking, light jogging, cycling, swimming etc. to increase your aerobic base before jumping into the deep end. Aerobics help to increase mitochondrial density through mitochondrial biogenesis, the more mitochondria you have, the more energy you will have and the better you will be able to handle stress.Weight loss should not have to be such a difficult task, so set yourself up for success making sure the foundation is set strong before you go knocking down the walls.
Planning & Preparing
This is ultimately one of the most important factors you need to do when trying to lose weight, gain muscle or just maintain. My recommendation is to be consistent by picking a day in the week where you can go to the supermarket, buy your groceries and cook all your meals for the week, if not at least for a few days ahead.At bodyseek, our favourite and most common food prep method is to prep on the Sunday and Wednesday of each week for the next few days.If you have all the food at home there is no need for you to go out to eat. If you are eating out then go online and check the restaurant’s menu so you can choose ahead something that fits your meal plan.Most restaurants will let you change food to suit your dietary requirements. For example, you can get some rice or salad as a side to replace the chips.Just remember, if you fail to plan, you plan to failThe 5 strategies I just mentioned can be used by anyone in any work environment, add them into your daily routine and find it easier to achieve your fitness goals, your health and quality of life.
I cannot recommend or speak highly enough of Tim and his team at Bodyseek Personal Training, they are quite literally beyond compare!
Tim's knowledge and execution of training, nutrition, and supplement programs to suit a person’s age, background and lifestyle, and secure amazing results, is brilliant.
As is the case with anything somewhat difficult to attain, a fair amount of grit and determination are required from yourself as an individual, but to have the support of Tim and his team maximises every minute spent in the gym, every meal decision made, and ensures profound results..
Sick of all the advice so called 'people in the know' bang on about yet leaves you without a result? Give the guys at Bodyseek Personal Training a call and see what makes them so different.
Have never been fitter, healthier, or happier in my life as I am now, and I am well into my fifties..
TeamMates / TMA ClubJan 2023
I have been attending Bodyseek for 6 months. The gym has excellent equipment and is very clean and well maintained. I have been training with Lucas since joining and I have benefited from his rehabilitation knowledge and training expertise in that time. I arrived with a number of issues with my knees and walked with a limp and was in varying degrees of pain most days. Lucas has built a progressive training plan for me focusing on building the strength stability and mobility of my knees and overall body strength and we have achieved great results. My mobility and movement have improved noticeably. I look forward to continuing my journey with the Bodyseek team.
Jacqui VDec 2022
Personal training with Lucas is as elite as it can get. You’re provided with knowledge about the specifics of what you’re training to prevent injury, gain strength and nutrition on your wellness journey. Definitely moneys worth.
Helen PanayiNov 2022
Awesome place to train great facilities and coaches Lucas Lim is an amazing coach very professional.
Stephen MorrisNov 2022
Chris is a wonderful coach he always pushes me to do better. The whole team have become like family a great fun and supportive environment to work towards your fitness goals.
Ange SNov 2022
If you want to change your life around through wellness one can't look past Chris and Bodyseek. I could write in detail how great the work and ability for transformation to positively effect all facets of one's life but I can't recommend Chris and the work from Bodyseek enough so I'm encouraging anyone reading this review to try them and see it for yourself. It's no run of the mill gym or programme. The service here is completely personal where you're made to feel a part of the team and the results can be incredible if you're willing to put the work in.
Chochy KileenNov 2022
Joining BodySeek almost six months ago is one of the best decisions I've made this year. BodySeek provides a highly personalised and professional personal training service.
I had never stepped foot in a gym prior to BodySeek and so was somewhat apprehensive and unsure of what to expect. However, the process to date has been seamless and transformational for my physical and mental health. Joining is easy and the gym is well-equipped, private and low pressure (but high intensity!).
My trainer, Kevin, is a legend. He's fantastic at inducting new people to the gym and made an amateur like me feel completely comfortable learning and growing throughout the initial 12-week programme. I also did one session with Jack when Kevin was away and he was also excellent and insightful - the amount you can learn from these guys is immense! I have ended up staying on as I've enjoyed it so much. I've made great progress and I'm looking forward to continuing!
Nic PopeOct 2022
Both Kevin and Tim (the owner), are invested in your progress and success. I've found them to be available and highly knowledgeable and have learnt a lot about technique, physical fitness and nutrition.
Tim has a real focus on excellence and ensuring that BodySeek delivers a best-in-class training service. If you're looking for a personalised PT & gym I recommend giving them a go!
Nic PopeOct 2022
Best decision to join Bodyseek six months ago!! Very professional group of trainers. I was so apprehensive about getting a PT for years… but Kevin is an absolute legend, he’s helped me get through the initial challenges and to a stage where I actually quite like training and want to do even better (and so I have added an extra session!) Tim the owner is super knowledgeable and will help you stay on track and supported with any overall life and nutrition changes needed so that you can achieve something sustainable 🙂
Alison ClarkeOct 2022
I am so glad that I chose Bodyseek when I was looking for help to strengthen my bad back, lose some weight and sort out my bad eating and drinking habits.
I had never had a personal trainer before, but I believe it's worth the money for the attention that you get.
My trainer Kevin has pushed me way beyond any limit that I thought I could do, while teaching me good technique to avoid injury.
Tim is fantastic with sorting out nutrition and is incredibly knowledgeable with supporting any health issues.
I have enjoyed it so much that I have just completed my 12 week block and have stayed on for another round. That says a lot because I'm not a 'gym person'.
I'm loving how strong I am becoming and my over 50's body is going to look awesome this summer!
Cyndi BriggsOct 2022
1 train 3 days a week with Dasha l love how she challenges me to do better and because of her help l am keeping up my Flexibility and mobility which is so important as you get older without my training l would struggle day to day.