In today’s tech & work focused culture, many of us find ourselves spending the majority of our day seated at desks, glued to computer screens or hunched over paperwork.

While this modern work environment may be a necessity , it can take a toll on our physical health if not managed wisely.

Sitting all day can be detrimental for your waistline, your clothes fit, your energy & your health overall.

Here’s some things myself & some of our top clients have done to mitigate the effects of sedentary work & improve their health:

1. The Micro – Workout

A good rule of thumb is to do something physical during every break you get, or every hour – whichever comes first.

This can be a quick 5 minute walk around the building or the yard.

20 quick pushups.

Some walking lunges.

Doesn’t really matter WHAT exercise. You just want to create the habit of getting out of the chair & moving during any free pockets of the day you have.

The body prefers consistent movement. If you can implement this, you’ll see big differences in energy, metabolism & digestion.

2. Cut The Snacking

This one is a hot button for a LOT of people. When I say this, people act like I’m asking them to sacrifice their first born.

The fact is, we eat WAY too much. Not necessarily in quantity, but in frequewncy.

Always eating on something 24/7, is a great way to slow your digestive system, keep your blood sugar spiked, and make fat loss that much harder.

But the biggest reason I hold this stance is more behavioral. If you’re snacking mid day, it’s rarely going to be whole foods. It’s gonna be donuts, or chips, something processed.

If you can just have 3 square meals, full of protein, fruits/veggies & a good carb like sweet potatoes or rice, you’ll see a big difference over time.

I promise you, you’ll be fine without snacking in between your meals.

3. five Minutes of Mobility Work Before & After Work

The most pronounced disadvantage of a sedentary job, is how tight your body gets as a result. Your core & low back muscles will suffer from sitting all the time. Your upper back, neck & shoulder muscles will suffer from staring at a screen all day.

If you can start your day with a quick 5 minute stretch, and end it the same way, it won’t take but a week or two for you to start feeling better in your work day.

If you feel better, you’re more likely to work out. If you work out, you’re more likely to eat better. It’s a cycle that starts with prioritizing your mobility.

RECAP

1. The Microworkout

2. Eliminate Snacking

3. 10 Minutes a Day of Mobility Work

We had Shaun implement these exact frameworks into his sedentary, work from home schedule.

As a result, he was able to strip off 60lbs of body fat & reveal his abs in just 6 months.

So that’s it.

We are blessed & fortunate to even have the OPTION to make a living for ourselves & our families without doing grueling, back breaking work every day.

Do NOT abuse it by not taking care of yourself.

WHENEVER YOU’RE READY, HERE’S HOW WE CAN HELP YOU:

Join The 6 Week Sprint if You’re Ready to Fit Your Clothes Better, Have More Energy & Get Healthy.