Jill Taylor shares how busy professionals can stay fit without sacrificing time

In today’s fast-paced world, finding the time to prioritise health and fitness can feel like an impossible task – especially for busy professionals juggling demanding corporate careers. However, that’s where Jill Taylor comes in.

With over nine years of experience as an online coach, Taylor has built a proven track record of helping hundreds of corporate clients transform not just their bodies, but their lifestyles too.

Her flagship program, 9-5 Thrive Coaching, is tailored for those who want results without spending endless hours in the gym. By focusing on efficient and effective strategies, Jill empowers her clients to achieve sustainable, long-term transformations, all while maintaining balance in their hectic schedules.

So, in our ongoing quest for balance, we’ve sought her wisdom, approach, and guidance to help anyone striving to prioritise their health, even amidst life’s busiest moments.

From quick bursts of exercise to simple at-home stretches, here are her top tips.

Many of us are leading a sedentary lifestyle between office jobs and working from home. What negative effects can this have on our bodies?

A lot of people don’t lead a sedentary lifestyle by choice, sadly it’s the nature of today’s demanding corporate and working world. Once stuck in that cycle, however, it can feel hard to get out of. Spending hours at a desk can have several negative effects on your body. Sitting for extended periods can lead to poor posture, as our leg muscles and core muscles weaken. Tight hips and lower back pain are also super common complaints I hear from clients. Long periods of sitting can also cause swelling in the legs and feet. 

Prolonged periods of inactivity can take a toll not just on your physique, but on your energy levels and mood too. Sitting for too long can reduce focus and even lead to increased feelings of anxiety and stress. That’s why making time to move, even for just 5–10 minutes, is so important – it can have a profoundly positive impact on your well-being.

How can we get moving more and what benefits will this have, physically and mentally?

When you’re busy, you have to prioritise more movement in your day-to-day life. It’s not always feasible to get to the gym but accepting that and finding alternatives is really important if you want to feel good in the long term. Incorporating regular exercise, even in short bursts, can boost your mood and energy while relieving muscle tightness. You’ll also find it easier to maintain good posture and improve your flexibility over time. In addition to this, I can’t emphasise enough how important it is to step outside and get some daily exposure to fresh air and sunlight. 

How can we make sure movement stays a priority for those of us with busy schedules?

Firstly, use your calendar. Treat exercise like any other meeting by scheduling it in your calendar. Seeing it in your work schedule acts as a reminder of its importance. Secondly, end your workday with movement. A quick workout or a walk is a great way to signal the shift from work to relaxation. It helps you step out of ‘work mode’ and allows your mind to unwind, setting you up for a more restful evening. And thirdly, set social media time limits. We’ve all been caught in the trap of doom-scrolling – after a long day, it’s tempting to veg out with Netflix or TikTok. But ask yourself, Is this actually making me feel better? Instead of comparing yourself to others online, focus on what genuinely brings you joy and improves your well-being.

 

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For those of us sitting down for 8+ hours a day, what are some stretches or movements we can do to help?

For many of us with desk jobs, the neck, lower back, and hips are the areas that often feel the most strain. Incorporating just one or two stretches for each of these areas can make a significant difference. Some of my favourites include neck rolls. These are a simple way to release tension in the neck muscles and the cervical spine (upper back). The child’s pose is also excellent. This stretch relieves lower back tension after a long day of sitting. I recommend holding this position for at least 60 seconds to feel the benefits. Since many people experience tightness in the hip flexors, a kneeling hip flexor stretch is a must. The lower back and hip flexors are often interconnected when it comes to pain or discomfort, so addressing both areas consistently can have a noticeable impact.

It’s important to ensure your muscles are warm before stretching, as this makes the stretches far more effective. Try doing them after a walk or a warm shower for the best results.

I’d recommend holding each pose for 45 seconds at least, and the child’s pose for a minimum of 60 seconds.

Can you share an example of one of your clients and how you helped them?

One of our clients, a woman who joined us eight months ago, came to us feeling completely stuck. Her long, stressful days in the finance sector left her with little energy for exercise, poor eating habits, and a struggle to even think about making healthier choices. We started her on a simple, sustainable plan: 10-15 minutes of walking each day before work or during lunch, two 30-minute home workouts per week, and practical guidance on structuring her nutrition and hydration.

Fast forward to this week – she’s not only lost 15kg but has built a consistent movement routine. This shows the incredible power of small, consistent changes. They’ve compounded over time, completely transforming her lifestyle and mindset.

IMAGE Active is an exciting series of exercise-driven events, motivating meet-ups, and empowering content to help you achieve new levels of physical health, offering encouragement, support, and empowerment every step of the way. At its core, it is about coming together to form connections, cultivate healthy habits, and feel better than ever. So, stay tuned and check out our hub for regular updates on all upcoming events and content.