As much as we all hate to admit it, the summer is coming to an end. As the fall ramps up, our schedules speed up and our to-do lists run off the page.

Due to our busy schedules, it is easy to not make time for healthy eating and working out. In an effort to avoid this common problem, here are a few tips on staying healthy and fit even if you have to put in the extra hours at work.

Tip one, as crazy as it sounds, is to utilize work furniture for mini-exercises throughout your day. Use chairs or the edge of a desk to do dips. Or use an exercise ball instead of a chair to work on tightening your abdominal muscles. The easiest tool in the office for a daily workout is to use the stairs or park far away from the office!

Meetings, meetings, meetings! They bog you down. Try turning meetings into walking meetings, or taking a walk to meetings in other areas of the office. Suggest that you meet someone a short walk away and get some fresh air.

Office food is not always the healthiest, as we all know. Planning out meals can help solve any in office temptations. Preparing healthy snacks such as yogurt, nuts, veggies or fruit eliminates any excuse to grab that piece of candy. Be sure to pack small bags of snacks to prevent over eating. Also remember to bring bottles of water to work in order to keep hydrated.

While it may be hard to sneak away for lunch, make an effort to eat with co-workers even if it is only for 20 minutes. Not only will it give you a mental break but also a chance to focus on eating healthy, nutritious foods.

Another tip to fit in your workouts is to plan a trip to the gym on the way into work or immediately after work. Bring gym clothes to change into so you stick to the plan. That boost of endorphins will keep you going all day if you work out in the morning, and a workout after work will help you de-stress from the day.

Melissa Gerharter MS, RD, CSSD is co-owner of Joust Strength and Fitness as well as a personal trainer and part time lecturer at Eastern Michigan University. She can be reached at melissa@joustfitness.com