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How to increase your energy and stay healthy if you work 60+ hours a week?

How to increase your energy and stay healthy if you work 60+ hours a week?

Most of the people agree, that in order to stay healthy and have enough energy for tough days at work, they need to sleep more, exercise more and eliminate junk food from their diet. Of course, being aware of this basic health rules is very different of actually following them in our everyday life.

We work a lot, have to deal with stress at work, stress in the family, having a second job at home, we work and study at the same time, etc. When dealing with such a high-paced life rhythm, every free hour is a gift, and we use it mostly to have a beer or lay down on the couch with a remote control in our hand. At this point we feel too tired to workout or to cook some healthy meal. And we enter in a circle of feeling miserable, sluggish and fatigue.

Here are some small hacks and perspective changing thoughts about workout, sleeping and diet for extremely busy and stressed out people.

1. Consider working out in a gym with EMS technology

Set realistic goals and with the guiding of a professional personal trainer, you can achieve surprising results in your performance through the proper use of EMS.

Set realistic goals and with the guiding of a professional personal trainer, you can achieve surprising results in your performance through the proper use of EMS.

To drastically reduce the time needed for an effective workout, consider training with electrical muscle stimulation (EMS) instead of visiting a traditional gym. Make sure that you are guided by a professional personal trainer, who will ensure that you do the exercises correctly and use the EMS device with the proper settings. By doing so, 20 minutes two times a week will keep your muscles fit and you’ll feel more energetic than ever.

2. Getting enough sleep should be your priority

If you don’t want to enter in the vicious circle of under-sleeping, being tired, being unproductive, having bad mood, accumulating more stress, getting less sleep, you need to stop short-sightedly sacrifising hours from a 7-9 hours sleep for the sake of work. Having less sleep from time to time due to an important deadline is fine, but chronic under-sleeping will ruin you and your career on longer term. If you set your bedtime for the same time every day and stick to it trictly and/or start using a smart alarm clock that will wakr you up when you are in the lightest sleeping phase will already make a difference for your health.

3.Small diet hacks will make a difference

Even if you don’t have time or energy to cook for every day a healthy meal and no budget for having lunch every day in a super healthy hipster restaurant, there are some small hacks you can still do and you’ll definitely notice their benefits on your over all well-being.

  • Cut out all liquid calories, such as soda, alcohol, not natural juice, and added sugar/cream in your coffee.
  • Have a glass of water first thing in the morning, as well as before each meal. Drink water throughout the day, especially if you feel your energy starting to dip.
  • Eat the same few meals over and over. Pick two or three breakfasts and two or three bulk-prep recipes to alternate between.
  • Eat at least 30 grams of protein with every meal.
  • Eat as many non-starchy vegetables as you can.

Source of sleep and diet advice: John Fawkes: How to stay healthy when you work 60+ hours a week- including the exact workouts and meal plans to use.

Interested in EMS personal training?

Contact us for a free trial in Barcelona, London or Dubai.

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