07-28-2007, 04:14 AM
My energy, time, and motivation to exersize has greatly decreased now that I have began double shifts six days a week. When I get home, even just the thought of a 30 minute walk wears me out and I just want to crash on the couch. I don't get breaks, so I have to find time during work to eat a packed healthy lunch... though I do sometimes slip and give in to mexican food or mcdonalds after work. I control portions (ordering off kids menu or getting plain 85cent hamburger with small fries) but the calorie and fat count is still too high, unless I get a side salad and parfait at mcdonalds.
Sometimes I ride my bike to work with is about 1 hour round trip. However it's usually 105-110 degrees here and the heat is pretty brutal.
If your job involves any activity at all (walking, etc), double shifts will mean double the amount of activity. It counts, even if it doesn't take place in the gym. I'm not saying you shouldn't try to get some other exercise, too, just that you shouldn't beat yourself up about not getting it during this period of double shifts.
If your job is sedentary, well, that's more of a problem. Try getting out at breaks, particularly the ones early in the day when you still have energy. Your 30 minute walk needn't take place all at the same time.
Regardless, you can do something about eating. Instead of fast food, why not stop by the grocery store? Modern grocery stores have a wealth of food choices for people on the go: fruit, vegetables, single-servings of cottage cheese and yogurt, deli meats, often a fish bar with precooked shrimp, krab with a K, sandwich stations (hold the mayo!), salad bars, roasted chicken, hot-food deli counters that might have at least one healthy option (a lot of it isn't)... the list goes on. You can get a lot more nutritional bang for your buck in about the same amount of time as it takes to stop by McWendys King.
If a grocery store isn't as close as fast food, well, even the dive-iest of convenience stores will carry milk, cottage cheese, and usually some apples and oranges. There are always choices.
07-30-2007, 09:27 PM
Try the Quick Fix videos. All of the segments are 10 minutes. 10 here and 10 there all counts.
When you're tired, it's easier to wrap your brain around 10 minutes.