How To Stay Fit At The Office in 2018

Whether you're a part-timer or a full-timer, working an office job while staying fit can be troublesome.

Here's why..

We're constantly bombarded with FREE food and bad habits.

Yes, I get it..

Some companies may offer more perks than others..

However at the end of the day..

Most companies will provide an infinite amount of coffee and creamer.

Oh and don't forget..

There's always that one co-worker that will bring a box of doughnuts every Friday.

So with that being said, the office can be a battlefield of unwanted calories and bad habits.

But you my friend are different..

You seek a solution that allows you to use the negative elements to your advantage..

And here's how.


SKIP THE CREAMER & USE CINNAMONThese small creamers may look innocently fat free, but each capsule provides a whopping 15 calories each.

Solution, opt in for black coffee spiced with cinnamon. It may take some getting used to but the long term benefits are much more beneficial for your fitness goals.

How To Stay Fit At The Office in 2018

Here's why..

Black coffee + Cinnamon actually works as a fat burner. Studies have shown that Cinnamon contains characteristics that can lower blood sugar levels which ultimately keeps you feeling fuller, longer.

Moreover, the small amount of cinnamon can help metabolize blood sugar more effectively which in turn lowers the fatty acids in our bodies.

So how much cinnamon? One can benefit with adding a pinch to a 16oz cup of black coffee.


GET ACTIVEMost companies have access to a third party gym or have their own facilities.

Use them! It's complimentary!

The best way to get a workout in is either before work or during lunch. At these times the gyms are typically empty.

What does that mean? You'll get an efficient workout and will make it to work, ON TIME.

I do know a lot of people that opt to exercising after work..

This is okay however just know that 5-7pm is PRIME TIME. Don't be surprised if you end up playing the waiting game for your favorite machine.


TAKE THE STAIRSIf your office has a stairwell, use it! There's no better way to burn extra calories than taking the harder way up.

Let's crunch some numbers..

Each stair climbed is about 0.17 calories burned while .05 calories are burned while descending. So if you think about it, going up and down a flight of stairs (12 steps) can a lot to 3 -5 calories burned!


STAND UPIf your desk allows, it's recommended to work while standing for at least 1 hour per day. As mentioned in the article '5 Best Ways To Boost Your Metabolism In 2018' you can lose up to 8 pounds of fat!


MEAL PREPFailing to prepare is preparing to fail. We've all been guilty of settling for fast food because we just didn't have the time to prepare our lunch.

But think about it..

If you spend about 1-2 hours preparing food for the next day..

You'll save yourself not only unwanted calories but MONEY as well.

More so, you'll be in complete control of how much calories you're consuming..

Remember, the leaner the foods you eat

The easier it is to prep..

2017 Ultimate Pre And Post Workout Meal For Building Muscle

If you've been following me on my instagram [@ajlimcuando], you probably know that I love to push my body to it's absolute limit.

But pushing your body to it's limits comes with proper nutrition and prep. Failure to do so will lead to nasty injuries or sub-optimal performance.

So in today's article I reveal my exact pre and post workout routine.


I love to workout in the morning. There's just something about starting your day with sweat and iron. It's like sex! Well not really..But it's an amazing feeling.

So since I workout in the morning, Breakfast for me is crucial. I love lifting heavy, so I consume a ton of slow digesting carbs and lean protein.

My Breakfast

  • 6 egg whites
  • 2 cups of instant oatmeal
  • 2 cup of water
  • 1 cup of coffee


  • BCAA's
  • PRE-Workout
    • Just recently i've been taking a break from pre-workouts with stimulants. I felt my body was getting way too used to "harsh" pre's..
    • So my solution is to take 2-4 week breaks and substituting them with 2 cups of iced coffee.
    • The effects of my workout with ice coffee? It's definitely not the same..But it'll do.


Post workout Meal

Alright so obviously meals will vary depending on several factors. Did I go grocery shopping? Do I want to go out to eat? Or do I even have time to eat..

Well here's an answer for each variation.

If I went grocery shopping and have a fully stocked kitchen..this is what I would typically eat after a workout.

  • Option A: 6 oz of grilled chicken / 4 oz of white rice / 4 oz of green veggies
  • Option B: 4 oz lean steak / 4 oz of white rice / 4 oz of green veggies
  • Option C: 4 oz of shrimp / 4 oz of white rice / 4 oz of green veggies

Pretty simple right? That's the way it should be. Post workout meals shouldn't be complicated. It's a matter of switching up your proteins and consuming an adequate amount of carbs and veggies.

If I were to go out to eat

  • Option A: In N out 3 x 0 burger with no spread, extra toasted bun, peppers, ketchup, and mustard. No fries.
  • Option B: Chipotle chicken burrito bowl. No sour cream. Add everything else.
  • Option C: Sizzlers Steak House. One thing I love about Sizzlers is its awesome full blown salad bar. They have a variety of pre-made salads, side dishes, and soup. One thing I must warn you about is that their side dishes and soups contain a sh*t ton of sodium. Sodium will make you bloated and retain water. You don't want that do you? So tread lightly with their soups and side dishes.

If I didn't have time

  • 2 servings of ON Nutrition whey protein or Orgain Plant based protein
  • 1 banana

Post workout supplements

I believe supplementation after any workout is mandatory for proper recovery. I'll keep this part simple, Protein and Creatine .

Wrap up

So there you have it my friends, my complete pre and post workout ritual to build strength and sexy lean muscle.

Note that even though this works for me, it may not work for you. Everyones body reacts differently so definitely use this article as a foundation.

If you have any questions about this article or the products that I use feel free to contact me!

Instagram : @ajlimcuando

Email: [email protected]

The best review for the Bose QC35 in 2018

Bluetooth headphones have been all the craze in the gym, and there's a reason why. Without worrying about cords getting in the way, workout sessions become that much more intense.

With that said, today we'll be reviewing the BOSE QC35 1st generation bluetooth headphones.

Quick facts of the Bose QC35 Headphones

  • Optimal Battery life
  • Superior Noise Canceling
  • Durability (Can endure sweat and drops)
  • Comfortable enough to be worn for extended periods
  • No Hassle Bluetooth Connectivity
  • Featherweight and flexible

The best review for the Bose QC35 in 2017

These headphones are pure luxury and because of good reason. Its lightweight build makes you forget that you're actually wearing headphones (a benefit all fitness enthusiast praise).

Battery Life

The battery life on the QC35 are by far superior than a lot of the top headphones in the market. With a whopping 20 Hours of battery life, you can literally charge them once every 2 weeks working out 2 hours a day.

What's even more impressive? Once your 20 hour battery is depleted, a quick 15 minute charge can give the QC35 another 2 hours of battery life! A super benefit for those that tend to forget to charge their headphones.

The QC35 also includes a wired cable, so once you're battery is depleted you can still use the headphones via wire without the noise canceling functionality.

Bluetooth Connectivity 

Connecting to your device is completely hassle free which is a plus for any gym goer. The last thing you need is to get to the gym and have connection issues.

We've tested the QC35 on a variety of different devices and all demonstrated excellent connectivity.


Another exciting bluetooth feature is that we've experienced no connection interruptions or drops when working out. ( A HUGE PLUS).

Bose includes a free app that you can download which enhances the user experience as well as the connectivity between devices.

Noise canceling

Bose features their new Acoustic Noise Canceling technology in the QC35. This feature adapts to outside noises and cancels out opposite signals. The result? A solid listening experience without the distractions of ambient noises.

We found that the ear pad creates a seals which adds to the noise canceling feature. The lightweight pad gently clamps your head making it almost unnoticed when working out.


Let's face it, we need a headphone that can keep up with our active lifestyle. Nothing fragile and nothing sensitive to moisture. I've personally used the QC35 during intense cardio sessions, heavy lifting, and even high interval training. Moisture is easily wiped off and I have yet to experience the headphones falling off.

Bose claims that the QC35 is made of impact-resistant materials, glass-filled nylon and corrosion-resistant stainless steel.

It's not just durable, but luxuriously featherweight. The headphones are wrapped in Alcantara®, a soft covering material that's used in yachts and high end vehicles. 

Sound Quality

Clarity is crisp with Mids being the most favored on the QC35. Equipped with Bose's noise cancelling technology, the user experience is what you're paying for.

A concern that many will find with these headphones is that the Bass is not as dynamic as the Beats Studio Wireless.

Price point

$349.00 but is currently on sale for $329

The pricing point may be the biggest concern for a lot of people and I don't blame you. Spending up to $400 for headphones can be heart wrenching especially if used for the gym.

Since it's release I have yet to see these headphones sell for lower than $300 retail.

Overall take

Are these headphones high end? you bet. With a steep price point only you can justify if these headphones are worth sweating for.

Here's the thing, if you can fork out close to $400 and are looking for headphones that can keep up with your active lifestyle, than these headphones are for you.

However, if you cannot justify $400 and don't need all the features Bose provides in the QC35, I would look elsewhere.