The good news is that this is temporary. So, the 'temporary' solution is: don't work through lunch. Get out and walk. Even if it doesn't seem like a pleasant walk. If the area is safe, check your watch and start walking. Halfway through your allotted lunch hour, turn around and walk back. Now you know you've done some exercise, at least... and you can carry some cut-up fruit and water for a snack on your walk.
Hi Kay, At least you know that this is a temporary assignment and when you are done with the 60 days, you will fall back into your regular pattern. Until then, squeezing in your walks while at work will be our little secret! If you don't wear a pedometer already, you would be amazed at how the steps can add up if you need to run an errand for a coworker, or simply take a quick walk on your break. Reading your post makes me never want to take that time to exercise for granted! Good luck to you.
Fitness Minutes: (5,830)
2,510 9/27/13 12:00 P
Yay! I would aim for 30 minutes walking before work and 15 over lunch-break. I know you can meet your goal; I believe in you.
You all have been wonderful! Yes, there have been a lot of suggestions that I will probably try to incorporate into my schedule. I want to take a look at all the comments this evening and into the weekend. Some of you that offered to speak to me directly may hear from me over the weekend. Last night I got home and had to make my dogs food (raw diet) and then I made myself some blackened tilapia with salad. It was great.
Believe it or not I actually got up this morning, did my usual routine and actually took my dogs for a 20 minute walk before driving to the bus. I am not sure why I had the time this morning. But I am going to attempt to do the same every morning. They enjoy it and it gets me really moving pretty early. I think one of the reasons I was able to do this is because instead of wearing a dress to work and dealing with all that goes into wearing a dress, I wore pants and a top today. Very easy and quick. I am not one of those people that can get ready in an hour or less in the morning. I have a routine and it takes me a little bit longer. I won't bore you with the details.
I live in the DC area so I know how bad the commute can be.
Try incorporating your workout into your commute. Get off the bus before your stop and walk or bike the rest of the way. Keep food at your desk (oatmeal, dried fruit, almonds, popcorn) so that you aren't forced to make bad choices. Make a meal plan every week.
Working out and eating right take a lot of planning but I know you can do it! Start small (don't try to overhaul everything at once) and build from there.
I have a bad commute too so I feel your pain - you are not alone!
You've been given some great suggestions here. Packing your lunch when you get home is a lifesaver - truly the only way I make sure I'm not buying food at work.
Other tips: - 1/2 c. oats and banana (add one cup of water and microwave for 2 mins - great breakfast)! - Soups! So easy to make Sunday - a large pot of soup and put it in tupperwear for the rest of the week. - Pasta/Grain salads (healthy). You can find a lot of these on pinterest. You precook the grain (barley, winterberries, rice, whole wheat pasta, etc. and place some in 5 containers. Top with your favorite chopped veggies (I love red/green bell peppers, spring onions/red onions, and tomatoes). Add some protein like beans, and top with some feta, maybe. Then, you can whip up a dressing of 1/3 c. OJ, 1-2 TB white wine vinegar, 1 TB olive oil, and divide them into five snack ziplock baggies, and place them inside with the salad. Voila...you have lunch all week!
I've found that exercising at lunch really helps, and then I just eat my salad at my desk. It helps obviously with the weight loss but also helps me not sleep during my 2 hour drive home.
I'm so sorry you're having such a rough time of it! It does seem like quite a challenge to eat right on top of all the travelling and your time schedule. I have a protein smoothie every morning. I got myself a NutriBullet and I just love it. I prepare almost the whole thing the night before to save time and then finish up in the morning and drink it while I'm getting ready to leave for work. I don't see why you couldn't have that on your commute in the morning. If you're interested, please come leave a message on my SPage and I'll be happy to give you the "recipe." I just love it and it keeps me going until lunch and it's very healthy! Best of luck to you!
Breakfast ideas (eat on the bus or once you get to work, a lot of this can be "packaged" the night before so you don't have to do it in the morning): -Take a thermos of milk, a piece of fruit and a baggie of cereal -Refrigerator oatmeal (meant to be eaten cold). They have some great insulated lunch bags that would keep it cool until you got on the bus. -Hot oatmeal. Make a big batch ahead of time and refrigerate. Microwave a portion in the morning, put in a thermos and take with you. -Greek Yogurt and Granola. Put the Greek Yogurt in a wide-mouthed thermos and take the granola in a baggie. Mix on the bus so that the granola isn't soggy by the time you eat it.
Lunch: Sounds like you need an insulated lunch bag. Pack your lunch the night before, put it in the bag and refrigerate. In the morning, just place ice packs in your bag and you'll be ready to go. The sky's the limit here, especially if you have a microwave at work to heat things. Sandwiches, wraps, soups (you can even take these frozen, right out of the freezer and dethaw/cook at work), leftovers, fruit, salads, veggies with hummus, etc.
Dinner: I agree that it's much easier to batch cook on the weekends, portion out and freeze or refrigerate and just heat up the portion you are going to eat when you get home. The crockpot is great, but make sure you cook on low and that you have plenty of water in the crockpot because you are away from home for more hours than it takes most things to cook. Personally, I'd make crockpot things on the weekends and refrigerate/freeze and eat during the week. Not everything tastes great precooked, though, but a lot of stuff actually tastes really good. The other thing is that, when you cook in the evenings, experiment with cooking things that don't require constant watching and see if it works better for you. I actually prefer the oven for a lot of things, even though it takes longer overall, because I can just set a timer and check periodically vs standing there watching something cook on the stovetop or checking a grill really frequently.
It'll just take some practice and experimenting on your part, but it's definitely doable.
Fitness Minutes: (5,830)
2,510 9/26/13 3:00 P
^5 for choosing to work over drawing unemployment. ***HUGS*** of support and encouragement.
For my last job I had to leave the house at 6 and arrived home after 7:30pm many days.(3-4 days/week). I packed a food bag the night before. Easy snacks include: nuts, raw veggies, string cheese, turkey jerky, fresh fruit, green smoothies (in thermos), quiche muffin. My schedule went like this:
430am workout 530am shower and get ready 6am depart 630am portable breakfast (usually a tuna pouch and a fork, hboiled eggs, or cold leftover protein from the night before) 10am snack 2pm snack 6pm snack 730 arrive home, microwave (homemade) frozen dinner, relax 9pm bed
Thanks to nausea most mornings, I can't eat breakfast at home. I have an insulated lunch box and some re-freezable ice blocks that I rotate through during the week. I like to take easy to pack foods. This is what my at work meals look like:
~munchy cereal ~greek yogurt ~apple slices (I buy big containers from sams and portion them out) ~grapes ~a sandwich of some sort ~cheezits ~granola bars for days something doesn't work out.
People mentioned crock pot meals, and those are great to set in the morning while you're getting ready and come home to a good meal. I also do a lot of planned-overs. Leftover rotisserie chicken becomes barbequed chicken, chicken salads, or spaghetti meat. I make sure I have plenty of pre-cooked meat during the week so that when I come home and I'm absolutely starving, there's something healthy that I can have in a few minutes with minimal clean-up.
Well, first things - stop eating at the cafeteria if you are not going to be able to make healthy choices (I wouldn't either - I love breakfast!). I make some kind of breakfast casserole or even just scramble eggs and put them in containers to take to work for breakfast. I eat there and supplement with fruit, toast, milk, any other healthy thing you want. There are many variations to making eggs that you could try. And yes, they will last that long cooked. Same thing for lunch
This way, when lunch comes around - get out of the office! Go for a walk. Move around. Ideally, no one should be sitting behind the desk for that long.
I also have easy recipes in my arsenal that I can make after work. There are times I don't get home until 7-7:30, but I still cook myself a meal. Even if I am tired. I owe it to myself to make some meals during the week that I can swap around with the recipe that I make for lunch.
Try taking a short walk with your dogs. I am sure they miss it as much as you. After dinner, but before bed. If you have time to do the trampolines, you can take the puppies out :)
Edited by: BLBST36 at: 9/26/2013 (12:59)
Fitness Minutes: (6,566)
130 9/26/13 11:59 A
In addition to the crock pot, cooking a week's worth of meals on the weekend and freezing them works great. Depending on what you've made, you can either take it out before work to defrost on the counter or simply cook from frozen when you get home (which may take some time, but it's hands off time).
Likewise you can make smoothies and freeze them in single portions. Take one out of the freezer before bed, then in the morning you can pour it into a water bottle or travel mug and drink it on the bus.
I'm a little confused by your morning schedule, though. You get up at 4 am to drive 40 minutes to catch a 6:40 am bus. I assume that means you leave the house a little before 6, let's say 5:50. That still means you're up for nearly two hours in the morning, yet you don't have time to eat breakfast? I don't mean to pry or anything (and feel free to tell me you have some highly important personal stuff to do every morning), but I can get showered, dressed, breakfasted and out the door in 30 minutes, so I do wonder why it takes you two hours to get ready and you still don't have time for breakfast. Maybe a streamlining of your morning routine would help; things like laying out your clothes, washing your hair, etc. the night before.
Fitness Minutes: (48,735)
4,894 9/26/13 11:10 A
Crock Pot meals are great for those days when you just don't have the time. And you can portion out leftovers to take for lunch. You could also cook extras on the weekend and use the leftovers during the week.
to get in some extra steps, can you get off the bus one stop before your regular stop, or one stop after? Can you hit the stairs in your office building during your lunch break, or at least go for a walk?
I am not sure which is the proper place to post this question and SOS!. Well here goes, I hope someone can help me.
In February I was laid off from work. Since then I have spent most of my time looking for a new job and walking my dogs for an hour every morning. It was great. I had lost 20 lbs. My doctors were very happy as well. I went from 252 to 232. I was living basically on unemployment. On September 3 I started a 60 day assignment. I allows me to bring in a little bit more money than unemployment while I continue to look for another job. So this is my problem...
The job I have is in Washington, DC., and I live in Charles Town, WV. I get up every morning at 4AM so that I can make the 40 minute drive to catch a bus in Leesburg, VA. I get on the bus at 6:40AM in order to get to work at 8AM. I leave work at 4:30PM in order to home by 7PM. I try to get in the bed by 10PM. Yes, it is quite the schedule. I guess you know what my challenges are...exercise and proper eating. I no longer walk my dogs. The only walking I do is to get on the bus and from the bus to the building I work in. Then the reverse in the evening. In the morning, I feed my dogs and let them out. Then I get ready for work. There is no time for me to eat before I leave. So I end up going to a café in the building I work at. Of course I eat all the wrong things - grits, eggs, sausage, butter, coffee, cream and sugar. I don't have all of that every day but at least part of it. Then I work through lunch because I am not hungry after the large breakfast. I drink some water to keep me hydrated. When I get home the last thing I want to do is cook and if I do it needs to be quick because before long I need to go back to bed.
I am miserable. I had made myself a promise that I would be less that 200 lbs by the end of the year. I am afraid to get on the scale to see how much damage I've done since working here. I would love some suggestions on how I can fix this and turn "sad" to "glad". What can I do for meals on the run and how can I get any exercise in? I thought about buying a trampoline and doing that in the evenings. Healthwise I felt so much better and ate better when I was at home with my little munchkins. They were happier as well.
I would still like to think that I can come close to my goal by the end of the year. HELP!!!
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