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Healthy Habits Toolkit: What Keeps Me On Track Even With a 9-5
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items As a full-time office worker, staying on track with fitness and clean eating hasn’t always been easy, but these are the tools and habits that helped me stay consistent without burning out.
I focus on mostly whole foods, low-effort workouts, and sust...
Sections
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✍️ Tools That Help Me Track + Stay Consistent
🍳Meal Prep Staples That Save Me Time
👟 Gym Staples
✍️ Tools That Help Me Track + Stay Consistent
Type A girlies rise✨
To keep my fitness habits organized while working a 9-5, I created a tracker for all of my health and wellness tasks. I put it together into a 30 day excel worksheet and provided a printable weekly planner. I hope you’ll give it a try! :)
30 Day Fitness Challenge Tracker + Minimalist Weekly Planner | Excel Habit Tracker & Printable Sage Green Weekly Planner
I created another Excel tracker in a pink and green color palette! I hope you'll give it a look :)
30 Day Fitness Challenge Tracker | Strawberry Matcha Aesthetic Wellness Planner, Printable Habit Tracker & Digital Download
I’m not sponsored by this app, but it truly is my favorite app for tracking and planning my foods throughout the week! I did the free version for a year then upgraded to premium this year. Both versions are great, but the premium allowed me to manual...
MyNetDiary
I used this fitness planner for a year when I first started my journey, and it was really nice keeping track of my workouts and accomplishments!
Best Fitness Planners
I’ve been using this walking pad since December 2023, and it has helped me stay consistent with my fitness journey. When I don’t feel like going to the gym or walking outside, I go on my walking pad. If I feel like I’ve been doom scrolling on my phon...
SupeRun Walking Pad Under Desk Treadmill 2.5HP
Whenever my muscles feel extra tight and sore, I take out my massage gun to alleviate some of the pain.
Massage Gun
I’ve been using this scale for more than a year, and I love it! It gives me so much data and creates graphs based on trends. It helps me see the bigger picture across muscle mass, fat percentages, metabolism, weight, and more!
RENPHO Smart Digital Bathroom Scale BMI
This is another app I use when I struggle to see the big picture. It’s very helpful showing overall trends instead of just the day to day movement.
Happy Scale - Tame the Scale!
🍳Meal Prep Staples That Save Me Time
Everyone is busy, so these things help give me a bit of my time back
I use these every week to portion out lunches and dinners. They make meal prepping for me and my family so much easier. I love that they’re microwave-safe and don’t leak, so I can grab and go during busy workdays.
These are a must if you’re trying t...
C CREST 10 Pack Glass Meal Prep Containers
My knife skills aren’t great, so it would take me forever to cut up my fruits and vegetables.
This is my shortcut to eating more vegetables. I used to dread chopping onions, garlic, or sweet potatoes — now ingredient is so easy!
Vegetable Slicer
I didn’t realize how much I was eyeballing portions until I started using this. It’s helped me eat more mindfully and stay on track with my macros.
Super useful for meal prep or tracking protein intake without making it complicated.
Later in this I...
Food Scale
I love the RealGood Chicken tenders. Popping them in the air fryer makes lunch and dinners so quick and easy!
If you want fast, clean meals that still taste good, an air fryer is worth every penny.
Pink : Air Fryers
Aside from health and wellness, meal prepping saves money! This is great for those who want to budget their groceries and get the most bang for their buck
How I have been Saving money with meal prep!! : r/budgetfood
👟 Gym Staples
Let’s lock in at the gym!
Closing my Apple Watch rings is like a rewards system to me. It motivates me to be consistent with my fitness because I like to record my steps and workouts. It’s like I’m receiving credit for my work
Apple Watch
These shoes are my favorite for leg day lifts! I think they’re really cute and good for squatting because they’re flat shoes.
Blazer Shoes
I love a cute gym bag. There’s something about having a cute bag that keeps me locked in because I want to show it off. It’s convenient to pack my gym clothes, shoes, shaker cup, stretching bands, towel, and other supplements to bring with me to work...
Gym Bags
I know a lot of people hate on AirPods for the gym and exercising, but I personally haven’t had a problem. I like how it’s light weight and compact, so I can take them with me to work and workout.
Apple AirPods 4 Wireless Earbuds, H2 Chip
Working in an office for 40 hours a week really makes my body tense, so stretching is key. I make sure to use a stretching band before and after all workouts!
Shoulder Workout Bands
I really like this pre workout because it tastes good. I also appreciate how they have a non-stim version, so I can use it during night time workouts
EHP Labs OxyShred Pre Workout Powder
I know I already put a recommendation for an Apple Watch band, but I’ve been trying out this new band for about 2 weeks because my wrist got such a bad tan from my outside walks. This is helping my skin be an even color again while tracking my steps ...
Lerobo Nylon Stretchy Solo Loop Band for Apple Watch 38-49mm