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Hey, you, with the cup of coffee, iPhone, and protein bar in your hands. Step away from the laptop and get some lunch! After you read this blog, I mean.

Even if you’re committed to a healthy lifestyle, finding time to eat during the day can be challenging—whether you’re a busy stay-at-home mommy or slaving away in a cubicle. I manage my lunch by putting it off until I can get home to cook—since my work day starts around 6:00-7:00 a.m., I am usually back at home in the early-mid afternoon. On a bad day, I have lunch in my car between appointments, but I try not to let that happen very often. Most days, I might have something light on the go, then prepare something hot and well-rounded once I'm home so I can eat in peace. If you’re a member of the go-go-go corporate culture, however, you need to exercise some self-discipline (and self-love), and step away from the desk. Every Monday morning, schedule 15-60 minutes each and every weekday to break from your work and enjoy a proper lunchtime.

And, since you’re such a multi-tasker, you woman of the new millennium, why not use that lunchtime you so deserve to not just eat, but exercise? Scheduling exercise midday will re-energize you for the afternoon, motivate you to skip that late-afternoon vending machine visit, and allow you to settle into family time after work, knowing you’ve already done something today to care for yourself. Keep a pair of sneakers handy and (optionally) a pair of shorts and a t-shirt to change quickly into. And try not to stress out too much about a shower—take it from someone who works out around clients and coworkers every day (with nary a shower stall in sight), you probably don't actually smell. Unless body odour is an exceptional issue for you, remember the pit stick and tie up your hair, and you'll be A-OK.

Here's how to split that precious lunch break between fitness and fuel.

If you have a 30-minute lunch break, try this 15 minute workout before you eat:

Hit the building stairwell for 10 minutes of cardio. Climb for 1 minute, one stair at a time, then 1 minute, two stairs at a time. Always go down one stair at a time. Continue alternating for 10 minutes.
Next, stand at the bottom of a flight of stairs to do Stair Push-Ups. Place hands on 3rd or 4th stair (the lower, the harder) about shoulder-width apart. Inhale as you bend your elbows and lower your chest toward the stairs, then exhale as you press up. Continue push-ups for 1 minute, then rest 1 minute and repeat for a second set.

If you have a 60-minute lunch break, try this 30 minute workout before you eat:

Begin outside with a 15-minute power walk to get your heart rate up and send some exhilarating oxygen to your body and brain after a long morning. Pump your arms and clear your mind. Recruit a colleague or neighbour!
Head to the building stairwell and alternate single stairs, then 2 stairs at a time, for 1 minute each, for a total of 4 minutes.
Complete 1 minute of Stair Push-Ups (described above).
Complete 1 minute of Stair Squats, per leg. Stand sideways with one foot on landing and one foot on 1st stair, with toes aligned. Inhale, and push hips behind you as you bend knees to squat until thighs are parallel with floor. Exhale as you press back up. Repeat for 1 minute, then turn to switch sides and complete an additional minute.
Repeat stairs, push-ups, and squats.

Next, eat! Remember to take the time to enjoy your meal—away from your desk, laundry, iPhone, or whatever haunts you. Complete your lunch with a big glass of water or two, and perhaps a piece of fresh fruit for dessert.

Got a few more minutes? Enjoy some quiet time to visit with colleagues, catch up on the latest Yummy Mummy Club blogs, or dig into a good book. Resting and relaxing is key to your physical fitness. And your sanity.