Welcome to Toby Garbett



A recurrent New Year’s Resolution is ‘lose weight and get fit’- you have to start somewhere so January is as good a time as any.  People who keep their resolutions tend to be those that break each goal down into smaller steps. They take time to reward their success, make their goals known to family and friends and keep a diary.  Don’t try and over complicate things with fad diets and special weight loss concoctions. KEEP IT SIMPLE – its all common sense.


There was some great research recently showing that most gains can be achieved for the sendentary based office worker by implementing just a few simple changes in their working habits and environment. This will help to keep the average calorie burn to 1 per  minute or more.

  1. Take any opportunity to move around, like moving the photocopier to another part of the office which means you have to walk further.
  2. Use a small cup of water which needs re-filling often.
  3. Take the stairs instead of the lift
  4. Taking a phone call standing up rather than sitting down
  5. Instead of a sitting meeting what about a chatting and walking meeting



Keep a diary – put exercise in at a fixed time just as if you were booking any other appointment and enter your weekly improvement. To kick start your fitness regime you need to increase your metabolic rate, approximately 30 minutes of exercise, walking, cycling or running at least three days a week. You also need a bit of resistance training, an exercise class or circuit training can offer this, again at least three times a week  These can all be fitted in around your work schedule but my most successful clients exercise in the morning.


You don’t have to sign up for expensive gym membership – you’ve got all the equipment you need in your own home, office or the local park – you can even use full water bottles for weights or simple tricep dips off the back of the office chair. See photo opposite.


Not you but your food!  Instead of white rice, plain pasta and white bread switch to brown rice, wholewheat pasta and wholegrain breads. They are more nutritious, more vitamin rich and generally have much more goodness in them, as well as keeping you fuller for longer. When eating out at corporate lunches always try and eat the healthier option, not only is it better for you but you feel less sluggish in the afternoons so you are therefore, more productive.


All the research shows that people who train and/or diet with a friend or colleague have a much better chance of achieving their goal.  If you can’t find a friend you can always hire a personal trainer. At the end of the day, its all down to self-discipline and there’s only one person that can help with that!!


Think back to the last time you looked and felt good – and were the shape you would

like to be now. Keep remembering and stay focused on the goal. Ask yourself time and time again – How much do I want it?

Good luck kick starting 2014 and the new you.




Dips off the office chair

Clasping your hands at the front of your seat, press through your arms to lift your bodyweight off the seat, with shoulders back gently bend at the elbow at 90degrees lower yourself towards the ground and press into the seat using your arms to drive yourself back up to the start position. Aim for 20 repetitions.

— Posted on 17th December 2013