I will be returning to work next Wednesday and I'm kinda freaking out about it. I have been fortunate to have a full 6 weeks to recover and that has allowed me to really focus on eating Protein, drinking enough fluids and go to the gym. I'm scared about losing momentum once I return to work. I work as a social worker in child welfare so my days are anything but predictable. I can't set a schedule to eat, drink and go to the gym. (I can drink plenty without a schedule). I'm nervous about what food to take with to work to ensure I'm prepared but It has to be something that doesn't have to be refrigerated all the time. As far as the Gym, I have no idea how to ensure I will go. Any advice?

I like your screen name... Lol

The gym can be anything, take the stairs at work, use a door frame to stretch while your at work. Maybe get a yoga ball to sit on instead of an office chair, great for your abs. Take a big jar or can and fill it full of dried Beans and use it as a dumb bell at your desk. There are ways to get exercise in without going to a gym. On the days you can go, go but days you can't make an extra effort to do something at work. Maybe Park your car a block further away at work or park in the back of the parking lot. Try to walk to the door a little faster then the day before. Working out doesn't have to be at the boring gym.

I like your screen name... Lol

The gym can be anything, take the stairs at work, use a door frame to stretch while your at work. Maybe get a yoga ball to sit on instead of an office chair, great for your abs. Take a big jar or can and fill it full of dried Beans and use it as a dumb bell at your desk. There are ways to get exercise in without going to a gym. On the days you can go, go but days you can't make an extra effort to do something at work. Maybe Park your car a block further away at work or park in the back of the parking lot. Try to walk to the door a little faster then the day before. Working out doesn't have to be at the boring gym.

Hi there.

I started my career (many, many years ago!) as a social worker in child protection so I understand the environment you are in.

It is great that you have been able to take six weeks off to get some new habits in place, well done! Use the focus and skills you have employed in this time into ensuring you create new work place habits as well.

While I can see that scheduling meals will be challenging, I think planning or them and planning for exercise is less so.

I assume you have a regular stat time so I suggest going to the gym in the morning before you go to work. Shower and get ready at the gym and go straight from there. It means getting up an hour earlier but also means you establish a new routine for yourself and that if your day does go haywire then you don't miss out on a lunch time or after work gym session. Make your gym rest day (or days) on your work days and then go on both weekend days if the thought of so many super early mornings freaks you out!

I work a Demanding schedule, I am often in back to back meetings, and I frequently travel. I eat at my desk or in meetings and rarely get an actual break. I make sure I have lots of Protein options and healthy Snacks to take to work with me - Jerky, cans of tuna, cheese sticks or wedges, bier sticks, yoghurt, almonds, pumpkin and sunflower seeds, roasted chickpeas, Protein Bars, miso Soup sachets etc. these all travel easily and are simple to eat at my desk or in a meeting or on a plane or in a cab or wherever I may find myself when I need to eat.

For days when I am in my office I make sure I have a freezer selection of left overs. I am now queen of the leftovers. I have a collection of small microwaveable and freezable containers that hold a cup portion. Chilli, stews and casseroles, bolognaise without the spaghetti, meatballs, grilled chicken and veges, Soups, stir fry, smoked fish in white sauce with mashed potato etc

I told everyone I had surgery so people all understand that when I have to eat, I have to eat and I get no raised eyebrows if I start lunch mid meeting!

To keep control of the timing for fluids, I would use post it notes on my Water bottle. If I had eaten lunch at 1pm, I would then put a note on my water bottle that said '1.45pm' which reminded me that I couldn't drink again until then. I don't do that now but it really helped in the early days post surgery.

I went back to work after two weeks, so please do trust that this can be done. Good luck!

Forgot to add, I also invested $8 on a small lunch sized soft cooler bag to take my lunch in to avoid the refrigeration issue.