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SFRIES2
SparkPoints: (13,956)
Fitness Minutes: (7,702)
Posts: 28
4/7/13 4:25 P

Thanks for the snack ideas.
I will be bringing in my dinner/supper. I will probably keep it more a lunch type meal.
I am hoping to have a larger meal before I go so it may be more of a brunch?

If I can get a good night sleep and awake by 7am, I hope to do a 2-3 mile walk/run and then eat a decent meal around 11...brunch.

I think I will start the day with Greek yogurt and green tea.





SFRIES2
SparkPoints: (13,956)
Fitness Minutes: (7,702)
Posts: 28
4/7/13 4:05 P

I forgot to mention my new hours are from 12 noon until 10:30pm. Drive time is 30 minutes.





ARCHIMEDESII
SparkPoints: (138,963)
Fitness Minutes: (208,440)
Posts: 20,590
4/7/13 3:49 P

A 10 hour shift is a long day. Do make sure you start the day with a healthy nutritious breakfast. Your breakfast should be filling and has enough calories to fuel your busy morning. Bring along a couple of healthy snacks. For a 10 hour day, it could be a long time between meals. Thus the need for some snacks. bring some fruit, nuts, maybe a granola bar, etc.

Are you going to eat out for lunch or bring your lunch ? If at all possible try to bring your lunch so that you're not tempted to eat fast food for a quick meal. a sandwich can be a very healthy meal. Use hummus instead of mayo. add slices of tomato, onion and romaine lettuce to whatever luncheon meat you like. If you don't want a sandwich, make a meal the day before and pack it in a microwave container to heat up later. You could even bring a thermos full of soup. Lots of people used to do that back in the good old days.

It's going to take time and you'll need to experiment to find out what combination works best for your day.



SFRIES2
SparkPoints: (13,956)
Fitness Minutes: (7,702)
Posts: 28
4/7/13 3:11 P

Great idea but how do I get the appropriate calorie requirements if I walk on my 3o minute lunch break? I am trying to found out how to balance food intake and execise.
Thanks.



ARCHIMEDESII
SparkPoints: (138,963)
Fitness Minutes: (208,440)
Posts: 20,590
4/7/13 2:35 P

SFRIES2,

If you're working for 10 hours, you must get a lunch break. If so, why not take a 30 minute walk at lunch ? Walking is not only great cardiovascular exercise, it's a great way to reduce stress too. Some days, you need to literally walk away from your desk.

If you don't get much of a lunch, you can break your workouts up into shorter segments and still get all the benefits. So, if you can't take a 30 minute walk, then do three 10 minute workouts spaced out through the day. three 10 minute workouts or walks still adds up to 30 minutes total. You can do longer workouts on your days off.





SFRIES2
SparkPoints: (13,956)
Fitness Minutes: (7,702)
Posts: 28
4/7/13 1:56 P

My work hours are changing again and I need help.
I will begin working 4 days/10 hr shifts.
I am not sure how I will get my work outs, and eating correctly with this schedule.
Does anyone have any suggestions?
Thanks.



 
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