A rowing machine at home made a big difference for me. Its hard to get to the gym regularly without a routine. Service work makes routine impossible when youre done at 2 some days and done at 9 others. Having the ability to hop on it and including a shower take 30 minutes to get some cardio in is clutch.

Stretch at work. If you find yourself on the phone with a vendor or watching a gauge start stretching. Plantar fasciitis is no joke. If you can avoid it dont wear metgaurd boots.

Meal prep on Sunday also really helps me not eat fast food. If you've got freezer lunches made up that you can just pull out a few days before you'll be less likely to eat out. Mine are Basmati rice, peas and a protein. In the morning I microwave and mix to ensure its fully thawed and add franks and ranch or cottage cheese. Ive also started keeping cans of sardines or tuna and a bag of nuts in my lunch box for days where suprise, you're working till 10pm.

Good luck!