5 Ways To Stay Slim If You Work In An Office

If you work an office desk job, you know exactly how it feels to sit in a chair all day staring at a computer.

If you’re thinking I can’t relate because I run a gym. You would be wrong!

I worked in investment banking for 5 years working at least, 12 hours per day!

I know that by the time 8pm rolls around, your eyes are probably working overtime just to blink. At this point, going home and sitting on the sofa with a takeway sounds more appealing than hitting the gym and cooking.

We know how hectic the office can be — hundreds of emails, printer disasters, endless meetings, and tight deadlines!

Allow us to let you in on a little secret…your work day doesn’t have to make you feel so sluggish! Follow these handy tricks to keep yourself in shape, alert, and energetic throughout the work day. Which will ultimately lead to more job success.


Breakfast, aka Breaking The Fast, is going to set you up for the day.

Most people’s excuse for not eating breakfast is…..time.

Well…wake up earlier to give yourself time to eat a healthy breakfast. Your brain, body and metabolism will thank you!

And no, coffee is not breakfast. You cannot expect to perform at work and in the gym at a high level if you fuel your body with coffee instead of food.

Deep down you know this too.

In a perfect world, we’d all be able to resist the temptation to hit snooze. If you still can’t seem to get yourself up earlier, then at least have a breakfast all ready so that you can eat on the go or at the office. You can keep things like hard boiled eggs, or high protein yogurt on hand and easily available to eat at your desk.


A lot of offices these days have standing desks so that you can stay on your feet throughout the day instead of sitting for 8 hours.

Take advantage of this standing time to do a few reps of squats and lunges! Trust me no one is watching. They are all too busy fuelling on coffee.


Trust us, Monday morning you will thank Sunday night you! Having your lunch and dinner all packed and set for the week takes a big weight off your shoulders. Plus, if there’s any way to make life easier, do it!

If you do not have food prepared, then you’re likely going to reach for the snack bar. Muffins, chocolates and coffee are all far more appealing that salad. Do NOT go hungry.

Shopping and cooking at home may seem like a hassle, but you’re actually saving yourself time and money! If you’re making your own meals, that’s less money you have to spend buying lunch and dinner every week.

Start doing all of your meal prep on Sunday so that you don’t have any more cooking to do throughout the week. See? More time and money in your back pocket!

Adam's Amazing Meal Prep


It’s no secret by this point that drinking water is essential for keeping your body hydrated. Added bonus? Drinking more water also increases your strength in the gym, reduces feelings of tiredness and helps reduce stiffness and inflexibility.

Don’t forget to fill up your water bottle!


Isometric workouts (or stationary strength training exercises) are perfect to seamlessly do at your desk. Here’s a few examples:

  • Swivel Chair Abs: sit upright with your feet hovering above the ground. Hold the edge of your desk and use your core to swivel side to side in the chair.
  • Shoulder Shrug: Raise both shoulders up to your ears and hold for 5 seconds, relax, and repeat for 15 reps.
  • Seat Squeeze: Squeeze your glutes and hold for 5–10 seconds, and release. Repeat for gluteus “maximum” results.
  • Namaste Arms: Sit upright with your feet flat on the floor. Bring your palms together in front of the chest and push your hands together until you feel the burn. Hold for 20 seconds, release, and repeat.

You may feel a little strange doing this at the desk, but hey, do you want to have a broken back and neck like everyone else in the office.

Look around you. If those guys are in shape, by all means do what they do. But if they don’t look and feel the way you want to, it’s time you did something different.

So there you have it. 5 tips to stay slim in the office!