Food/Diet and training hobbies
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@matt-ayles I would always say to people to just aim for small improvements at a time. So often people say ‘right I’m going to the gym (which they hate) 4 times a week then I’m going to eat 3 perfectly macro’d meals (which they hate) per day’. But after a couple of weeks it drops off and they think they’ve failed. But in reality smaller improvements added slowly will stick around. If you struggle food wise (which is where I struggle too) then maybe just aim to start by eating better on your days off. It’s not perfect but it’s definitely better. With breakfast I tend to make a smoothie in the morning; it has plenty of calories and takes 2 minutes. Dinner you could prepare the night before, again even making sandwiches or something is better than buying fast food
With regards to exercise then something is better than nothing. Golf is better than sat watching Netflix! Maybe aim for a couple of 30 minute walks in a week (could you do these on your lunch hour). Go for a 20 minute run, if you find that time easy just pick up the pace a bit. It doesn’t have to be aiming to smash your pb, it just gets you doing something
Progress over perfection!
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No slacking when @Matt-Wood is around
I've started going back into the office and walk each way. It's 2.5 miles so 5 mile walk in total. Plus I walk more in the office than at home.
I'm going to try and go for a 2 mile walk in the morning and afternoon when I'm working from home.
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@ryan Excellent stuff.
Stairs not lift is a superb one, walking up stairs, assuming no injuries is a great bit of excercise.
I would advise not rushing, and therefor combining, the take a pee, do 5 squats. Could get very messy and get you into BIG trouble with the wife
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@matt-ayles Morning Matt
I feel you pain on the shifts. I used to work 50-60 hour weeks with shifts including night shifts twice a week. Granted I have no kids so thats less stress
but nights and shift patterns are brutal.Planning and small things at first are going to be your best friends here. If you do a weekly shift pattern then plan what each week looks like and have it written down, then you can just whichever plan applies to the corresponding week.
Time restricted eating could work well for you also. Aim to eat your meals within an 8 hour window. This leaves 16 hours a day free. Another thing to try is get pots and on a day off cook your meals for the week ahead. Not all of them but the ones you know you will have little time for, then you just have to grab a pot which already has a portioned meal in it.
Exercise is just a time commitment essentially. Following the above, 16 hours a day free, minus 7 for sleeping leaves, roughly, 9 hours a day. Most people can fit 30mins a day into that or 60mins a few times a week.
Walking is absolutely a great form of exercise. Ultra low risk of injury, encourages bodily functions to work a little harder without any real stress on them.
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Great post, I've told my wife I have to train otherwise I will be moody lol
You are right though it does drop. There's things you can do though, making a cup of tea? press ups while the kettle is boiling....
Take the stairs not the lift
Swap out snacks for better options
Struggle to get greens in blend them - not the best way to get them in but its better than what's happening.
After every pee 5 squats
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Interesting thread. I'll be brutally honest with you then...
My diet is rubbish, my exercise level is rubbish and I "don't have time" to change it...
Some of thats true unfortunately.
I work 40-45 hours a week, in shift patterns, so some mornings, some late evenings etc. So I rarely eat a proper meal. The kids get better food than I do! Breakfast almost never happens.
I used to play football twice a week but injuries lead to the wife banning it. I play golf, but I question how good a long walk really is for you. I absolutely love competing though, just haven't found anything to do since lockdown. I'm a decent darts player but again, fitness?! Hardly! I also have been a runner, I did the London marathon in 2012 but these days struggle for motivation.
Unfortunately I'm currently one of those annoying people that would love to be fit and more muscular but put in no effort. You can hate, its ok...
I dream of one day being a pro trader, taking the kids to school and having all day every day to do these things but we're a few years off that... what to do in the meantime, I'm all ears!
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Right a preachy morning here
This is the time of year when most people start to drop off the consistency in their fitness/sports.
Obviously some sports are not played at this time of year but this is all the more reason to keep up with your fitness training. After all you keep fit to play a sport, not play a sport to keep fit.
Gym attendance normally goes way down this time of year so if that is you thing make sure you keep going and keep it up.
Outdoor pursuits are dropped due to the change in weather and lighting at this time of year. But there is always something you can do in that time slot instead. Don't give up the time you spent walking/jogging etc to the TV, do something else active if you cant do your chosen activity.Not only does this help keep us in good shape, before the inevitable xmas blowout, but this time of year SAD is a thing and keeping up with physical activity has been proven to help loads with this sort of situation.
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@dan-mackinnon Thats a lot of push ups! be lucky if I got to 500 in one go now Im old and broken down
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I saw this advert last night and I instantly thought of you @Matt-Wood (probably mad enough to try and do it all in 1 go!
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@lee-woodman said in Food/Diet and training hobbies:
You guys are on about creatine, right?
Damnit Lee, you caught me! I'll admit it and come clean, yes I use creatine
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@lee-woodman You know it!!
'Creatine just makes me pop, you know bro?'
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You guys are on about creatine, right?
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@matt-wood you mean the chicken brown rice and broccoli? I’ve heard when you cook all 3 together at the right temperature it’s got special powers.
