Jenny Wildi

How to get fit and healthy at work

Joining a gym is one of the best ways to get fit but there are other ways to stay trim during the daytime too. Head to work in the morning for example and you could try a healthier routine if you really want to keep the weight down and look good at the same time. Here’s a few suggestions with our compliments at Capel Gym.

Bike to work – Yep, instead of jumping in the car in the morning and screeching off to work why not bike to work for a change? If you live within a bikeable distance of the office and there are cycle routes nearby this could be a practical, money-saving way to keep fit. Okay, you might need a set of waterproofs and bike lights for the winter but once you acclimatise to cycling it’s a great way to commute backwards and forwards to work and it’s brilliant for fitness too.

Take the stairs – Head straight to the lift carrying a Starbucks and a doughnut in the morning and how are you supposed to stay trim? Use the stairs instead for a quick cardiovascular workout, unless your office is on the 120th floor of a high-rise building of course!

Eat breakfast – Breakfast is the most important meal of the day, set yourself up for the tasks that lie ahead and never skip the first meal in the morning. Muesli, porridge, wholegrain toast and scrambled eggs are quick and easy to make and they’ll give you plenty of healthy nutrients.

Take a healthy lunch – Pub lunches are okay in moderation, just make sure you select a healthy option from the menu. If you take a packed lunch to work, fill you lunchbox with couscous, pasta, fresh salads and snacks that are low in calories but big on taste.

Go the gym after work – Hit the gym if you get time at lunchtime or pack a sport’s bag and head to a leisure facility after work. You’ve been sat on your backside all day and there’s a good chance you’ll feel a little stressed, so have a good workout, relieve the tension and get fit and healthy at the same time! 


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Jenny Wildi

The best pre-gym snacks

To make the most out of your workout it’s important that you eat the right foods. You need to correctly fuel body to get the most out of it when working out.

But not everyone is a nutritional expert. So what foods are good choices before hitting the treadmill?

Well we’ve put together a list of 5 pre-workout snacks that’ll keep you going.

Veggie Omelette – If you’re an early morning gym goer (as in, straight after breakfast) then this could be the perfect pre-workout snack for you. In terms of whole foods eggs have the highest bioavailable proteins and so it’s perfect for those of you looking to build muscle.

Dried fruits, berries and grapes – If you’re looking for something to fuel up on last minute, then this is for you. Protein intake too close to a workout could lead to stomach cramps. And so a handful of dried fruits provide simple carbs giving you instant energy. Berries will give you another energy boost and grapes (especially the skin) can expand blood vessels for a better workout.

Fruit and cottage cheese – Heading to the gym to do some endurance training? Then this should be the snack for you. Cottage cheese is lactose free and a brilliant source of protein. If you mix it with blueberries or melons you can get vitamins and minerals in too. Banana should be considered here as well because it’s a great source of potassium, the perfect ingredient for longer workouts.

Greek yoghurt – Made by straining your normal yoghurts to remove whey, Greek yoghurt has almost double the protein, less sodium and fewer carbs. To make this snack even more effective add your own fruit. Dried berries, bananas, whatever you want! Be creative.

Trail mix – Nuts provide the protein and calories needed to put on muscle mass. If you’re shopping for trail mix skip the ones covered in chocolate or yoghurt. These will contain simple sugars, and they’ll do nothing for your workout.

Do you have a pre-gym snack that works wonders? Let us know! 


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