5 tips for staying healthy in the office

We are privileged, we have to admit; with access to a world-class personal training studio and opportunity to move for a living we are lucky to call HAUS No3 our workplace.

However, our days are not always filled with fitness and clean food. Like many of our guests and friends, we also face days that can easily end up being spent seated in front of screens for extended periods of time, and tempted by triggers to opt for easy accessible junk food.

But there is one thing that we have learned over the years; having the awareness to pull the breaks when needed and to actively do something about your situation when you want something to change. Remember; it's not what you know that matters, it's what you do.

Read more about developing awareness.

Below are 5 tips on how to fight days of inactivity in the office and to stay on track with your nutrition on a daily basis.

1. Track your day

At HAUS No3 we are big fans of data collection that is useful. In fact, technology is one of our three corner stones of our training systems. So although we believe it's healthy to frequently disconnect and go on regular 'digital fasts", there is a lot of value to be had from using activity trackers, fitness wearables and online food logs/apps.

We find that one of the most common reasons why people are inactive or overeating is a general lack of awareness. For example;

Are you sitting down in the same hunched-over position for 3 hours straight?

How many steps are you getting on an average day?

How many calories are in your standard lunch?

How many total grams of protein are you getting during the day?

We are not saying you should live your life constantly connected and online. But taking advantage of simple technology and therefore increase your awareness is a great starting point and often a powerful motivator to positively impact your fitness and health at work.

2. Change positions

They say sitting is the new smoking in terms of the damage it can do to your health.

Perhaps this is an overstatement but most experts would at least agree that sitting down for extended periods of time has a negative effect on your fitness and health.

Depending on what you do for a living, your work position varies. The important thing to highlight is that your best position is your next position. What his means is that standing for too long can be similarly counterproductive as sitting and therefore it's best to change from sitting, to kneeling, to standing, to moving and walking throughout the day.

Walking meetings, standing desks and notifications from activity trackers to get up and move are all great ways to make sure you change position and break patterns regularly.

3. Stay hydrated

You have probably heard this advice before, but it pays to hear it once again; drink plenty of water to stay hydrated.

A very common and general recommendation is to drink eight 8-ounce glasses of water per day. On top of this, If you live in a country with hot climate like here in Thailand, this means you most likely need to consume even more than that due to the heat and humidity.

One interesting anecdote that we see a lot is that people who invest in a nice water bottle tend to drink more water. Perhaps this is due to being more mindful or they simply like their bottle so much they want to use it as much as possible.

Visit our HAUS No3 concept store and upgrade your hydration game with a S'well bottle.

4. Fast

"Breakfast is the most important meal of the day", goes the old saying.

We are not sure how old this saying is but most likely it was first coined when most jobs were done using the bare hands and strength of farmers and laborers and not with machines or robots or seated in front of computer screens.

We believe that intermittent fasting is a strategy that can successfully be used by many people that are interested in maintaining or even improving body composition while at the same time juggling work.

If you are curious to know more on the what, how and why behind fasting - click here.

Fasting is far from the only option you can do at work to manage weight and body fat in the modern world. But we feel it is still quite underutilized and misunderstood. As long as you are healthy and your doctor gives you the green light it can be worth giving fasting a try.

5. Plan your meals

We live in a world of convenience, consumerism and extreme food engineering for maximal palatability. This means that accessibility to junk food has never been easier.

But at the same time, accessibility to healthy food has also never been easier than today. All you have to to take advantage of that benefit is to plan your meals in advance.

Without thinking ahead you can easily be tempted to eat unhealthy when your primitive brain takes over. But you can help minimize the risk of making poor food decisions by having protein powder always available, keeping protein bars in your suitcase or nearby and by finding a lunch place that offers healthy food.

In fact, planning your meals ahead doesn't just help your waistline but also keeps your mind fresh and free from having to think of or make decisions of what and when to eat next. You therefore help to prevent "decision fatigue" and can focus on decisions that are truly important for your job and family.


We hope you found these tips and tricks useful and that they can help you keep your fitness and health on track at work.

We know your health is priority (or else you wouldn't be reading this now) and at HAUS No3 we are striving to provide solutions and guidance to support fitness, health and wellbeing for our guests and friends.

If you would like to know more about how to get started at HAUS No3 - click here.

To make a request for a consultation, visit this link and we will get back to you soon with a pre-consultation questionnaire.

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