Reggie Wright, the online coach and full-time engineer, shared a total of six “lazy hacks” for staying consistent. Here is the complete list for readers who want practical, repeatable, and convenient ways to stay fit despite a 40+ hour workweek:
💪 6 “Lazy Hacks” to Stay Fit with a Hectic Job (from Coach Reggie Wright)
Online coach Reggie Wright emphasizes that consistency and sustainability are key when you have a demanding job. His “lazy hacks” are designed to eliminate excuses and simplify the fitness process:
1. Train Before Work, Not After
Modify your workout timing to match your energy levels and work schedule.
- The Tip: Schedule your workout first thing in the morning. If you work 9-to-5, make your “first meeting with yourself” at 5 AM or 6 AM.
- The Rationale: By 6 PM, you will likely be “tired, stressed, and full of excuses.” Training in the morning removes excuses, ensures the workout gets done, and sets a positive tone for the day.
2. Put Your Meals on Autopilot
Simplify your nutrition so you don’t waste energy deciding what to eat.
- The Tip: Choose 3–4 simple meals that you enjoy, repeat them throughout the week, and buy the ingredients weekly.
- Example Meals: Greek yogurt + berries + honey (Breakfast); Chicken, rice, and veggies (Lunch); Lean beef/protein + potatoes + salad (Dinner).
- The Rationale: Repeating meals saves mental energy, reduces decision fatigue, and greatly helps with consistency and tracking results.
3. Build Your Meals Around Protein and Produce
Maintain steady energy and satiety by focusing on two key food groups.
- The Tip: Aim for 40–50 grams of protein and a fist-sized portion of vegetables (produce) with every meal.
- The Rationale: This combination keeps you full, helps to stabilize blood sugar, and prevents late-night binging or overeating due to energy dips.
4. Test Every Craving with Water
Use hydration as a simple trick to outsmart unnecessary snacking.
- The Tip: When you feel a craving for a snack, immediately drink 300–400ml of water and wait for 10 minutes.
- The Rationale: Most cravings are actually a sign of mild dehydration. If you still want the snack after the time is up, have a controlled portion, but most cravings will fade before the timer runs out.
5. Walk Without ‘Finding Time’
Integrate movement into your workday so staying active doesn’t feel like another chore.
- The Tip: Turn everyday tasks into opportunities to walk.
- Take calls while walking.
- Park farther away from your destination on purpose.
- Walk for 5–10 minutes between focused work blocks.
- The Rationale: This approach can add 4,000 to 6,000 steps to your day without having to schedule a separate block of “exercise time.”
6. Close the Kitchen 2 Hours Before Bed
Prioritize sleep and curb late-night calorie intake.
- The Tip: Avoid eating any food for at least two hours before you go to sleep.
- The Rationale: Late-night eating disrupts digestion, which can interfere with sleep quality. By cutting off late snacking, you support better sleep and stay on track with your overall calorie goals.