Lifelong lazy person here. I got a Fitbit. At first I just used it for counting my steps and heart rate, but after a while I decided to I crease my cardio load. Being able to see the data of my progress really helped. The steps goal is a big one too (I also work a desk job). It helped me keep mindful of how much I need to move. After a few months it was so much easier.

Holy shit that guy is incredibly lucky he got to keep his job. Being belligerent drunk at work functions usually do not end well.