Hi all. Curious how others manage to balance keeping up with their health and wellness given the nature of the industry we’re in. It seems like the number of days per work week where I can realistically get >6 hours of sleep, complete what I need to do at work, eat right, and get in a more than half-assed workout tops out at 1-2. Would love to make it up on the weekend but I end up vegging out most of the time from exhaustion. I’ve gone through the process of attempting to force myself to just push through that anyway and most of the time I end up getting stress sick which causes me to regress at both work and the gym. A couple areas I’m focusing on in order to do better: establishing a more regular sleep cycle, getting more strict with my nutrition, drinking less (not really a “one beer every night” kind of guy, more like one night of heavy drinking a weekend). Would love other tips. I understand the trade off with my career path is that this part of my life has to suffer in some way, but would still like to see some decent progress.
Jul 30, 2023
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It sounds like you already know the keys to success and are already making steps ie improving sleep quality, hydration, and nutrition. Those 3 if done right will do more for you than exercise alone. My best advice about workouts is to settle into a routine when it's your "workout time". Focus on workouts where you can just bang em out instead of a lot of set up time (bodyweight exercises vs loading / unloading barbell supersets).
Is there a gym in your office building or do you go to your own?
Training is a long road so do what you can with what you have. Maintain your strength or at least a managed decline, that way when you can ramp it up again it's easier versus completely getting off the wagon.
I went through something similar and one thing that helped was changing my idea of what counted as a proper workout. If you're already running on 5–6 hours of sleep, forcing another hour-long gym session into the week can sometimes do more harm than good.
A friend of mine who works as a personal trainer suggested having a "minimum" routine for really busy weeks: two or three 20–30 minute full-body strength sessions and then walking or short cardio whenever time allows. You can get a lot done with a few basic movements without spending an hour at the gym.
I'd personally prioritize getting the sleep situation under control before adding more training volume. Two decent workouts that you can recover from are probably more useful than five workouts that leave you completely wiped out.
The biggest shift for me was accepting that during crazy work periods, maintaining fitness is still progress. You can always push harder when work settles down.
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