Between the daily agony of long hours spent at an uncomfortable desk, and an unrelenting schedule, having a demanding job can often interfere with your exercise habits — if not stop them dead in their tracks.

And that's a problem, because when you're stressed out and sedentary, exercise is one of the best things you can do to manage anxiety and ensure that you stay physically active through all that sitting.

When it comes to fitness, it often seems like working people have two options: 1) waking up early enough to go work out, or 2) hoping that they have enough energy to work out in the evening. While hopping over to the gym in the middle of the day sounds like a nice solution, most of us don't have that luxury on a daily basis. And keeping a set of weights or foam roller stashed under your desk may not be in sync with your office culture.

Everyone's work life is different, so what works for you and your schedule or job demands might not work for the next person.

So how do you fit exercise in when working full time? And what is the impact of remote work on staying fit and healthy?

This is 100% doable. But it takes strict time management and a training program designed to pack as much productivity as possible into short periods of time.

My online client, Langston Menezes, who was born and raised in Dubai, has always been an active person who also happens to be a foodie. He began working out in the gym with his brother when he was 20 years old. His brother became an inspiration to him when it came to working out and getting in shape. However, as a gourmand, he did not place a high value on appropriate nutrition.

His brother soon referred him to bodybuilding.com. Langston began the 60-day program with me. He continued to train, but he had no specific goals in mind. His efforts yielded little to no results because he lacked goals and a sufficient diet.

He subsequently moved to the United States, studied, and started a new job in 2019. He quit training and concentrated on his job. This provided him with a valid reason to stop exercising and he gained a lot of weight.

He opted to workout at home when the pandemic hit in 2020. He improved his training consistency, but he continued to have a poor eating pattern. He then decided to focus on losing weight and opted to work with me on a one-on-one basis.

Langston had a lot of obstacles during the program.

He managed to overcome them, eat right, and get enough sleep. Working and exercising at home transformed him physically and mentally—he became a better version of himself.

By being consistent with eating the right foods at home and working out regularly despite the challenges at home brought by the COVID-19 pandemic, Langston lost weight and gained lean muscle mass.

He believed investing in himself was the right choice he made.

Check out this episode with Langston Menezes as he talks about his extraordinary weight reduction journey and how he overcame obstacles while working 12-hour night shifts.

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