There is something about those cold, dark nights and icy winds that make us automatically resent going back out the gym after work. Not only do these dark nights decrease the likelihood of us making it o that 7pm spin class, but often we turn to quick fast-food to give us the warmth and energy we need after work.It is so easy to say "I'll start my health and fitness journey on January 1st once the weather gets better". However, here are some things you can do during your working day to stay motivated and keep you on track for those spin classes and healthy home cooked meals you know you love.1. Take a walk during lunch:If you get an hours lunch break don't spend it scrolling through social media. Get up and go for a walk. A 15-25 minute walk with refresh your brain and boost your energy, powering you through your day. Also, a short walk after eating aids digestion, so will aid gut health.2. Take a walk outside:Scottish weather doesn't always allow for this however, getting some fresh air will also clear your mind, getting some fresh oxygen into your body, helping you focus when returning to your desk.3. Ditch the lift:Using the stairs instead of the lift will get your heart rate up, increasing your calorie burn and will help build lean muscle in your legs. There are added benefits to taking the stairs: heart health improves, muscle strength and power improves. Also, climbing stairs releases endorphins which are known as the 'happy hormone'- great for pushing the stress of work away!4. Stretch:Every hour, get up from your desk and have a stretch. Sitting hunched over a desk typing away on the computer is not beneficial to our bodies. Stretching helps reduce muscle tension, improves the movement of our joints, improves blood circulation and increases out energy levels.Incorporating a bit of activity into your working day will boost your energy, keep your muscles moving and motivate you to do more when you get home. These daily additions may seem small but combined together and practiced regularly, they will help you stay motivated and accountable for attending those spin classes you dread.