Last week I was working 12 hour shifts back to back and I am sure many of you are familiar with those schedules.
The little sleep, the constant to do and not having much of a break.
In those moments you need to either be prepared with meal prepping or make healthy choices when it’s time to eat.
I was working at hotel and was fortunate to get breakfast and lunch for the most part by the hotel so I was eating eggs & potatoes for breakfast and salad, beans and chicken or turkey.
For dinner I usually just went to Chipotle since it was convenient. I just made simple choices and didn’t overthink my eating schedule.
When we are busy is better to keep things as simple as possible and if that means having the same meal over and over then let it be. As longs as it is not something greasy or fried for the most part you should feel fine.
Last week I also didn’t get much time to workout or train but that doesn’t mean that I wasn’t moving. My job was very active so I was constantly moving and pushing carts with heavy items on them.<
On the times I had a break I got my coworkers involved into doing a few reps of dips, push ups, pull ups and L-sits on chairs, the carts we were pushing or anywhere there was a corner.
It’s fun how many people will follow you into working out when you show them that it is easy and that things don’t have to be perfect. Specially with bodyweight exercises since they don’t require any equipment and can be done anywhere, most people will see it as a challenge and will join you to see if they can do the skill.
Yesterday I had a call with a new friend of mine and we talked all about opportunistic workouts and how he didn’t have access to a bar where he can practice muscle ups so this is what i told him:
Find any bar outside and do pull ups there to practice your muscle up:
- Use the bars on shopping carts to do pull ups or dips
- Any store will have rails that you can use as a bar (check out the guy below)
- Use any wall to practice a pull up
- Use any bar at the playground and if there is no good pull up bar then buy gymnastic rings and practice ring dips and the muscle up there. Hang them on the swings, a thick tree branch or somewhere safe and sturdy.
- Use gymnastic rings at home and hang them on your door frame pull up bar to practice the muscle up there.
There was a lot more examples I shared but the point was to open his eyes to the fact that there are opportunities in every day life. It’s just up to you to keep your mind open and attack when you see an opportunity.
Lots of pictures today but I hope they motivate you and get the point across:
Keep nutrition simple and find opportunistic workouts anywhere you can.
Attack Life & Get Stronger