How to work a 9-5 and still be fit AF
How to work a 9-5 and still be fit AF
According to this fitness blogger who also holds down a regular job.
In today’s world more and more fitness gurus are making their passion their career. While it’s great to hear how these bloggers spend most of their day, exercising, creating meal plans and complex lunch dishes, it’s hard to translate that into your own life, which most likely involves a full time job.
If anyone knows about juggling work and fitness, it’s ultra-toned wellness blogger Jenna Douros who manages to hold down a full time government job while epitomising our fitness goals – and she’s got some tips on how you can do it, too.
“My online platform Lift into Life is all about helping to motivate women and men to think outside the box, improvise with what’s around them, and show them that the world is their oyster when it comes to training,” Douros tells myBody+Soul.
What’s the key?
For the 32-year-old it all comes back to mindset.
“Your mental state is the start of everything, the end of everything, and it gets you through everything in between.”
“Remember why you’re doing what you’re doing. Ask yourself to remember what it feels like once the workout is done. It motivates me to get where I need to go, and get through those challenging times.”
So how do you structure your day like a fitness blogger?
You can follow in Douros’ footsteps and wake up early – 5am to be exact – for a HIIT workout.
“I start the day off right by getting a good sweat session in. My morning workout is about an hour and is a fasted one because I find I can give a lot more when I’m fasted.”
Her secret tip to make the morning bearable? Good sleep.
“I do meditate before bed after reading my book. I like guided meditation through my earphones because it helps me fall asleep – and has completely changed my sleeping life.”
Then, it’s time to go to work, where Douros eats a high-protein breakfast which also features healthy fats like avocado, which she prefers to have earlier in the day. Before ticking off her to-do's, there's time for a quick gratitude list.
“It makes me feel grateful for the things that I have in my life and keeps my focused.”
Another non-negotiable? Douros always takes a lunch break.
“For lunch in the summer I try to get out for some sort of activity but in the winter I tend to just go for a light walk at lunch.”
With her office day done, Douros will head to the gym for her weights program – Monday is shoulders, Tuesday for back, Wednesday chest days, Thursday’s leg day, and Friday is a bit of everything. Saturday is rest day and on Sunday, it’s usually legs and arms.
Yes, it’s an intense regime, but having a routine takes the thinking out of it.
Same applies to eating. As a general rule the Reebok ambassador sticks to a relatively clean diet on the week days, leaving the weekend for a more relaxed approach – and even the odd slice of banana bread with mates.
“At the moment I’m having meals delivered from Gym Meals Direct, which is lean protein with vegetables and then I’ll add complex carbs. To the extent that I work out I definitely need those carbs.”
What if I don’t have a gym membership?
Don’t panic. For Douros, body weight workouts are key and any other equipment is just a bonus.
And if you’re looking to invest in some items for a home gym, the Ninja Warrior athlete has a few options.
- Suspension trainer – like a TRX or Rip:60: “You can YouTube so many tutorials on what you can do and get a really good full body blast.”
- Kettlebell: “You can get a full body workout with just this one item.”
- Resistance bands: “I use them to warm up and also for mobility work, but they can also be incorporated into your workout depending on the resistance level.”
- Yoga mat: “You don’t want to be uncomfortable on the ground when you’re doing your workout.”
- Foam roller: “You can incorporate the roller into your workouts, there are heaps of things you can do. I’ll also use the roller to roll out my muscles.”