- Drink more water first thing in the morning.
- Make sure your eating breakfast.
- Try squeezing in more activity like walking/hiking before work (start wearing a pedometer).
- Workout at lunch time if you’re able, and if not, take a walk.
- Add more protein to your lunch and avoid bread and fried foods.
- Stand more at work rather than sitting for 6-8 hrs (make a standing work station).
- Make dinner your smallest meal of the day.
- No eating within three hours of going to bed.
- Cut down on your screen and TV time.
Finally, throughout the Morning/Afternoon/Evening watch your added sugar and salt intake – this one simple tip will pay back big dividends in no time! If you’re a female, work on consuming <100 calories a day of added sugar (25 grams/day) and if you’re a male, work on taking in <150 calories a day (38 grams/day).
– Michael Wood, CSCS
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About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.