• Rob

The Healthy Way To Go Back To The Office

Updated: Sep 26

With the start of the new school year, and workers returning to the office, we must pivot, adjust and adapt (again!) to a new “normal”. They say that in the survival of the fittest, it isn’t always the strongest or quickest who survive, but the ones who can adapt. With this in mind, it’s time to start thinking about how you are going to manage yet another change.


Fitness can often take a back seat in times of change. That 6am workout you once thought nothing of, now seems like a mammoth task and you’re wondering where you’re going to fit in time to exercise. A number of companies are launching ‘flexible working hours’ or being in the office a minimum of 2 days per week. Either way, don’t let your fitness suffer as a result. Here are a few ways you can give yourself a head start:

  1. Start by looking at the month of September and diarising your exercise as if it were a meeting in your work schedule. If it’s in your diary, you are making a commitment to yourself. Don’t leave it to chance.

  2. Plan what you are going to do in your workouts. This solidifies your commitment by visualising exactly what you’re going to do, whether it be a cardiovascular workout, a strength session or perhaps yoga.

  3. If you are someone who suffers with a lack of motivation, hire a personal trainer and your life will instantly become easier. You have a set date and time and the plan is made for you. All you need to do is turn up! Even a block of 4 weeks of sessions to kick start the process can work wonders.

That’s your fitness sorted, but unfortunately it is only one part of the puzzle. Nutrition is the other, and the more important element. Over 40% of adults in England have gained weight during the pandemic with the average gain being half a stone. This is a combination of easier access to the fridge, less movement and increased stress levels.

The easy option could be to pick up a ‘Meal deal’, but be mindful with the amount of calories in the sandwiches and snacks, and just go for water or low calorie drink option. Leave the big brands alone as these are full of ‘empty calories’.


My biggest piece of advice to anyone wanting to lose weight is to first understand how much you’re currently eating on average. This can be done simply by tracking your food on a free app such as MyFitnessPal. Once you know the number of calories, you can work to reduce this by 10-15% each week. It could mean simple swaps such as snacking on carrot and cucumber sticks instead of chocolate bars and crisps. Or it might be to reduce the amount of rice, pasta or potatoes you eat in your evening meal.

A lot of the time I find what people eat isn’t necessary the biggest problem. It’s the quantity in which they eat it. Sure, avocados are full of healthy fats, but they are still between 200-300 calories per avocado depending on the size.


I hope you are reading this with a sense of optimism and perhaps some direction with how you can increase your health over the next set of changes. If you need more of a personalised approach, reach out to me at robcarrpt@gmail.com and let’s start the process.

Rob