Working Mom Dilemma… Getting Fit While Working

The biggest mistake most of us make is trying to change everything at once. The majority of people aren’t successful with their program because they can’t keep up with the expectations and end up quit everything. Start with changing just one or two things you do! Consistence of small changes over time lead to big results. You will only see real change that lasts when you decide to make a lifestyle change.


  • Set goals- keep them small and realistic- have them in sight.
  • Take breaks frequently
  • Listen to music!
  • Stay positive. You don’t need the negativity and either does anyone around you.
  • Take time to breathe. Really breathe! (4 sec inhale, 7 sec hold, 8 sec exhale)
  • Buddy up with someone and motivate each other!
  • Start a challenge among co-workers or join an online challenge!


  • Deskercise! (Stretch & strengthen at your desk)
  • Use a step counter- set a daily goal and hit it!
  • Get up every 10 minutes- set reminders…unless your watch tells you already!
  • Shorten the lunch break for a workout (at least 3x per week)
  • Take the stairs, park far away.
  • Sit on a yoga ball at work- keep your posture in check!
  • Go to the gym at work! There is really nothing like a good solid workout of 30 min to an hour per day! If it doesn’t challenge you, it doesn’t change you.


  • Track your water intake.
  • Log nutrition in a journal and let a friend review it each week- accountability!
  • Cut the sugar and artificial sweeteners. Fat doesn’t make you fat, sugar does!
  • Eliminate soda- try carbonated water or use citrus essential oils in water.
  • Eat out only once per week.
  • Keep healthy snacks handy.
  • Diets don’t work for everyone—find what works for you!
  • Avoid packaged and processed foods.
  • Fitness is 20% exercise and 80% nutrition. You can’t outrun your fork!

Working out at work

If your break allows, consider taking a brisk, 10-minute walk around the building instead. Even small chunks of activity, done throughout the week, can help improve your health. You may return to your work area feeling energized and upbeat, too. Here are some more simple ideas:

  • Take a quick walk outside over the lunch hour
  • Use the stairway instead of the elevator
  • Use a restroom on another floor
  • Park as far as you can in the parking lot from the front door so you have to walk more

Questions? Email me I love hearing from you!

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