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Balancing Fitness And Long Hours On Your Feet #HealthWarriorWay

It can be hard balancing fitness if you spend long hours on your feet at work or otherwise! Find out how I keep my body happy and healthy on the go. 

This blog post is part of a paid Megan Media and Health Warrior blogging program. The opinions and ideas expressed here are my own.

While training for my first marathon, I logged miles and miles during runs and then spent long hours on my feet working full time at a restaurant. Since then, I have managed to balance high mileage weeks of running and long shifts without energy and with a remarkable lack of fatigue! My secret? These five necessities that keep my legs and mind happy and resilient!

5 Necessities for Balancing Fitness and Long Hours on Your Feet

It can be hard balancing fitness if you spend long hours on your feet at work or otherwise! Find out how I keep my body happy and healthy on the go. @suzlyfe

  • Supportive Shoes

When you work for hours and hours on end on your feet, you need to make sure those feet are taken care of. One of my biggest annoyances with my previous serving job was the footwear that we were required to wear: Converse. I have incredibly flat feet, so I ended up putting orthotics into my Converse! Hello, I was training for a marathon outside of the restaurant! At my current job, I wear Dansko’s, which are slip resistant and just the right amount of stability and flexibility. My feet are remarkably less tired and have fewer injuries. After work, it is straight to my Mizuno Wave Sky’s.

  • Compression Socks

For dinner shifts and doubles, the compression socks come out. I’ve even worn compression tights underneath my pants on several occasions (both inside and outside of work, let’s be honest!). Though the efficacy of compression garments is debatable (some call it a placebo effect), I stand by them. I avoid swelling and overall leg fatigue even after 6-7 hours of power walking!

  • Activity Tracker

Speaking of hours of power walking, I always wear an activity tracker when I am working in the restaurant, both out of curiosity (hello, steps!) but also so that I have a visual of how hard I am working. Oftentimes, we only consider that we burn calories when working out–I can tell you that I am getting my steps in at the restaurant, too! I’ve told you that I have walked upwards of 10 miles on double shifts before, and I’ve walked over 7 miles during a single shift before. I didn’t consider how many calories I was displacing while working before I started wearing my tracker!

  • Hydration

I always keep a water bottle at the ready for a break in service when I can chug some cool and refreshing water! You are working inside in temperature controlled areas, so you may not be getting sweaty like you would if you were outside (like when you run outdoors during the winter) and might not realize how dehydrated you are. Make sure to get in water throughout your shift. I aim for 2x 12-16 oz during the course of a dinner shift (about 6-7 hours of active work).

  • Convenient Healthy Snacks

Nutrition is so important, as any athlete knows. Just like in a marathon, if you are not hydrated, geared, and fueled properly, you are going to hit that wall, and hard. How can you be expected to maintain focus with a growling tummy and lack of carbs and glycogen powering your muscles and brain?!

It can be hard balancing fitness if you spend long hours on your feet at work or otherwise! Find out how I keep my body happy and healthy on the go. @suzlyfe

Right now, I am loving the Health Warrior Chia Bars! They are the perfect size for a busy shift because I need a nutrient boost but don’t have much time to eat! I keep two or three in the back of the wait station with my water bottle to preempt one of those hangry moments (especially when you are carrying huge hot plates and dealing with customers!). The combination of protein, low sugar (only 4-5 grams per bar!), healthy fats, fiber, carbs, and natural sugars (even Omega-3s) keep my energy levels steady, and mixing up the flavors keeps my taste buds intrigued. I’m loving all of the flavors, especially the chocolate peanut butter! As I’ve discussed in the past, chia seeds are excellent for keeping you satisfied and satiated for a long time, so even this small snack stays with you.

The #HealthWarriorWay means staying focused + energized during long shifts! @Healthwarrior #ad Click To Tweet

Health Warrior Chia Bars are the perfect on the go snack that will keep you going with superfood ingredients without too much sugar (but you do need some sugars!) and great flavors (I really want to try the mango!). Want to try them for yourself? Use this discount code for 30% off at the Health Warrior website:  the_suzlyfe30

Do you work long hours on your feet? What are your secrets for survival?

Have you tried Health Warrior products?

Linking Up with Friday Five 2.0!

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  • Reply Christina @

    Great tips! I’ve had jobs in the past where I was on my feet a lot and it’s definitely hard to balance with running!

    June 1, 2017 at 4:12 pm
    • Reply suzlyfe

      don’t they know we have more important things to do!

      June 3, 2017 at 9:24 am
  • Reply Lisa @ Mile by Mile

    Im glad Im not on my feet much for work since dealing with this foot issue. Its so tricky to find supportive shoes that are work appropriate. I did get a pair of Clarks that are similar to the Danskos but they don’t really go with my summer wardrobe.

    June 1, 2017 at 5:27 pm
    • Reply suzlyfe

      Haha dammit c’mon fashion!

      June 3, 2017 at 9:22 am
  • Reply Anna @ Pipers Run

    There are some days when I’m on my feet all day but still have to get my run in. Sometimes I wonder how my body adjust but I do a lot of similar things. I wear birkenstock’s, compression socks, legs up the wall sometimes, sit when I can especially when I’m on my feet all day. Great tips, as always!

    June 1, 2017 at 5:41 pm
    • Reply suzlyfe

      You gotta take care of your legs if you want them to take care of you!

      June 3, 2017 at 9:21 am
  • Reply Marcia

    OMG I can’t imagine having to wear Converse shoes for hours on end. So not comfy. I could feel some leg fatigue during yesterday’s run after spending the day walking around the city.

    June 2, 2017 at 6:19 am
    • Reply suzlyfe

      Of most definitely. Now imagine doing that and then wearing converse through the night!

      June 3, 2017 at 9:16 am
  • Reply Kimberly Hatting

    I have worked jobs where I’ve been on my feet from start-to-finish, and I’ve also had desk jobs. Thankfully, my current job is a happy mix. I probably spend more time on my feet (by choice) since I got a convertible stand-up desk several months ago.

    June 2, 2017 at 6:34 am
    • Reply suzlyfe

      Having a mix and the convertible desk is awesome–that is totally the way to go!

      June 3, 2017 at 9:16 am
  • Reply Deborah @ Confessions of a mother runner

    Ever since I first had issues with PF a few years ago, I’ve had to be really careful with the shoes that I wear and how much time I spend on my feet. I have an ugly pair of crocs clogs that I wear around the house and they feel amazing on my feet. Happy weekend!

    June 2, 2017 at 6:39 am
    • Reply suzlyfe

      I still have my crocs that I wore after horse shoes and marathon training! They are awesome!

      June 3, 2017 at 9:14 am
  • Reply Coco

    Great tips. I’ve had a standing desk for 1.5 years now, and while I love it, it is hard on my feet to be standing all day! I wear comfy shoes when I can, but some days I have to wear heels. Love those Chia bars – I need to restock.

    June 2, 2017 at 6:58 am
    • Reply suzlyfe

      I can imagine that it isn’t too comfortable to stand in heels for that long–do you take them off on those days?

      June 3, 2017 at 9:14 am
  • Reply Kimberly G

    Compression socks are key! they really help my feet and ankles, especially if I’m going to be walking around for a long time.

    June 2, 2017 at 7:05 am
    • Reply suzlyfe

      Thank goodness for them. What did we do before?

      June 3, 2017 at 9:13 am
  • Reply Mary Beth Jackson

    Great tips! I am a bigger snacker when I work and having the right healthy choices is critical! I need to try these bars- they look yummy!

    June 2, 2017 at 7:18 am
    • Reply suzlyfe

      And these are the perfect size!

      June 3, 2017 at 9:12 am
  • Reply The Accidental Marathoner

    As a nurse practitioner, I am on my feet for 12 hours or longer. Including drive time, they are really 14 hour shifts, so there’s no way I can run on a work day. I try to keep hydrated throughout the day and also try to keep some healthy snacks in my office. I haven’t tried Health Warrior Bars, but they look yummy!

    June 2, 2017 at 8:52 am
    • Reply suzlyfe

      Yeah, those are some serious shifts. I remember when I would have doubles at the restaurant how tired my legs would be!

      June 3, 2017 at 9:08 am
  • Reply Alyssa

    I love those bars! I am on my feet a lot at my job. For me, supportive shoes and stretching if I can is so helpful!

    June 2, 2017 at 9:13 am
  • Reply Cora

    Oohhhh the joys of the serving life. My co workers and I were “laughing” the other night as we were saying as a server you basically forgo all necessary human functioning. “I havn’t emptied my bladder or eaten in 7 hours!!” Just another day at the job…
    But… that’s not healthy or right. I’m trying to figure out some better ideas for me right now, as I know I’ve gone way too long without proper hydration or food. And then I eat the equivalent of 3 meals at 11 pm. I saw a co server eating a quick protein bar – like you – in the back between tables and I thought, “why didn’t I think of that!?” So between you ladies I have a new idea. Also I need better shoes. Standing and walking is killing my back.

    June 2, 2017 at 9:15 am
    • Reply suzlyfe

      I’m the same way–i’ve found that if I can keep at it throughout the shift I don’t binge like nuts and then upset my stomach. You definitely need to have a little something in your proverbial back pocket!

      June 3, 2017 at 9:04 am
  • Reply Lacey@fairytalesandfitness

    We have to wear Converse too and I am just breaking them in and they are so uncomfortable! I need to get a pair of insoles to put in them. I am so dehydrated at the end of the night because of not drinking enough during my shift. I need to making it a point to start drinking more.

    June 2, 2017 at 10:23 am
    • Reply suzlyfe

      UGH I had converse. Get insoles, and get to drinking!

      June 3, 2017 at 9:03 am
  • Reply Debbie

    I’m so lucky that through almost all my working years I have been able to wear running shoes to work. And I do believe that compression socks have benefits for recovery and circulation.

    June 2, 2017 at 10:58 am
    • Reply suzlyfe

      Thank goodness for that!

      June 3, 2017 at 9:00 am
  • Reply Abbey Sharp

    These are totally must haves! I always have to have snacks on me to get me through the day!

    June 2, 2017 at 11:31 am
    • Reply suzlyfe

      I don’t understand it when people don’t snack!

      June 3, 2017 at 8:59 am
  • Reply Liz @ I Heart Vegetables

    I love Health Warrior! Their factory place is actually right by my house here in Richmond, so I have extra love for them 🙂

    June 2, 2017 at 1:09 pm
    • Reply suzlyfe

      Um, that is awesome! I would go and loooooad up!

      June 3, 2017 at 8:57 am
  • Reply Gina

    I do like having a good bar in my purse too when hunger strikes! 🙂

    June 2, 2017 at 3:21 pm
  • Reply Michelle @ Running with Attitude

    I swear by compression gear too! I’ve never tried Healthy Warrior bars – I’ll have to give them a shot!

    June 2, 2017 at 4:46 pm
    • Reply suzlyfe

      They are great to keep in your back pocket, literally and figuratively!

      June 3, 2017 at 8:50 am
  • Reply Summer

    I’ve never heard of those chia bars before, I’m going to have to give then a try. I’m going on a trip soon and those will be great. Thanks for the discount code too!

    June 2, 2017 at 6:33 pm
    • Reply suzlyfe

      Definitely load up on them!

      June 3, 2017 at 8:50 am
  • Reply Wendy@Taking the Long Way Home

    After many years as a nurse, I still swear by my Danskos! My feet survived 12 hours shifts in those shoes. I still wear them.

    June 2, 2017 at 7:46 pm
    • Reply suzlyfe

      What would we do without them??

      June 3, 2017 at 8:48 am
  • Reply Rachel

    These are great tips. I’m never without food in my car or bag. I’ve got kids — if I’m *anywhere* without food, there WILL be a riot.

    June 2, 2017 at 8:16 pm
    • Reply suzlyfe

      That’s how I already am…. lol!

      June 3, 2017 at 8:48 am
  • Reply Clarinda

    Great tips! I work in an office on my butt most of the day, but this brought me back to my days waiting tables. Looking back, I kinda wish compression socks were more mainstream back then. I bet they would have helped a lot. There are definitely some I could have worked into the required “flair” at Friday’s. lol

    June 2, 2017 at 10:59 pm
    • Reply suzlyfe

      Hahhahahaha Omg. That would be the best flair ever!

      June 3, 2017 at 8:47 am
  • Reply Esther

    YUM!! I love me some chia bars!
    I am on the go pretty much all the time! I need to stock up on my bars again ASAP!

    June 3, 2017 at 1:56 pm
    • Reply suzlyfe

      Especially with those kiddos!

      June 11, 2017 at 11:21 am
  • Reply Jill Conyers

    I’v never tried the Health Warrior products but it looks I need to. Love that it’s so low in sugar.

    June 3, 2017 at 2:44 pm
    • Reply suzlyfe

      You know I’m all about it too1

      June 11, 2017 at 11:20 am
  • Reply Elaine @myRUNexperiment

    When I was in the Navy I needed to have orthotics in my shoes because I was on my feet most of the day and I also have flat feet!
    I can see how working in a restaurant can have you walking so many miles! It definitely counts towards you exercise for the day!

    June 3, 2017 at 5:08 pm
    • Reply suzlyfe

      I bet you did! My brother’s feet are so flat that he wouldn’t be drafted because of them. lol!

      June 11, 2017 at 11:20 am
  • Reply angela @ happy fit mama

    I wear compression socks nearly every day at work. I’m on my feet for 8+ hours so it’s a must. I prefer to wear sneakers to work over Dansko’s. They hit the top of my foot funny and just aren’t comfy. Great tips!

    June 4, 2017 at 8:15 am
    • Reply suzlyfe

      I didn’t like my Danskos for a long time (same story with Sperry’s) and then all of the sudden, they just fit!

      June 11, 2017 at 11:18 am
  • Reply Kathryn @ Dancing to Running

    I too have been known to wear compression socks at work. As a teacher, I too spend a lot of time on my feet, and when my legs and feet are tired, its compression socks to the rescue!

    June 5, 2017 at 3:57 am
    • Reply suzlyfe

      I forgot mine at work last night, and it was a SAD MOMENT

      June 11, 2017 at 11:15 am
  • Reply Laura

    I am searching for really supportive every day shoes right now… thanks for these suggestions! Trying to let my body repair itself and not make the every day walking slow things down.

    June 5, 2017 at 1:09 pm
    • Reply suzlyfe

      Recovery is so so important

      June 10, 2017 at 11:36 am
  • Reply Kristy from Southern In Law

    I work long hours on my butt – but there are days when I’m running training courses/out at meetings all day and am definitely on my feet for the whole day. On those days, I always have to be careful I’m wearing the right shoes – otherwise I pay for it later on!

    June 7, 2017 at 6:27 pm
    • Reply suzlyfe

      Oh, I bet. Wearing the wrong shoes in those situations is the WORST

      June 10, 2017 at 11:20 am

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