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Eight Ways to Get Fit at Work

Eight Ways to Get Fit at WorkBy Kaleena A Lawless

Some schedules don't leave much room for working out. If you have the motivation however you don't have the time, it is still possible to accumulate activity through out the day to stay healthy. All you have to do is exercise whenever and wherever you can.

Results don't necessarily require long hours in the gym. It's completely possible to stay healthy and get in to shape by "active living." Active living is simply, making your lifestyle more active. It's a very easy transition and can make a massive difference to your overall health and energy levels. Use some of the suggestions listed below to add activity in to your work day.

Eight Ways to Get in Shape at Work:

1. Go for a walk after you eat lunch. Convince your co-workers to come along, the extra motivation and company.

2. If your workplace has a gym, use it before or after work.

3. Use resistance tubes at your desk

4. Wear a pedometer (devicethat measures how far you walk) to monitor your climb to 10 000 steps per day.

5.Always take the stairs over the elevator.

6.Walk everywhere. Hand deliver in-house messages in place of e mailing and walk in place of taking the car for local errands

7.Schedule your exercise. Make it an appointment and stick to it.

8.Stretch every hour to prevent stiff muscles, back and neck pain.

Find ways to add activity in to your busy routine. Exercising anytime you can, whether you are doing calf raises while waiting for photocopies or speed walking home will all add up. If you have the motivation, you will do it!

Kaleena Lawless

Personal Training Specialist

www.kalisthenixfitnessblog.com

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Get Back on Track After Failed Fitness Goals

Get Back on Track After Failed Fitness GoalsBy Kaleena A Lawless

If you had goals and gave up, no worries. It's never too late to start again. The sooner you start, the better. A good thing to do the next time around, is to try preventing yourself from quitting by making your goals work for you.

Five Ways To Get Back On Track

1. Figure out where you went wrong. Did you always plan to work out in the morning when you know you are not a morning person? Was your diet too restrictive? Figuring out what gave you a hard time and changing it is a great first step to making sure round 2 is more successful.

2. Set Realistic Goals. Hoping that you will lose 15 pounds in a month is a small too ambitious and possibly even unhealthy. It's greatest to not weigh yourself at all! Take measurements and don't check again for THREE months. I know, it's a long time however it's 3 months longer that you will stick to exercising. If you weigh yourself after a few days and it is the same there is the odds of quitting because "it's not working."

3. Start Small. Maybe throwing yourself in the deep end was overwhelming. It helps to make things easier by taking small steps. Start by adding 1 hour of accumulated activity everyday. This could mean walking 15 minutes, 4 times a day while running errands. Also try small diet changes like switching from white to whole grain. Or to sorbet from ice cream.

4.If motivation was the problem, ask a friend to get fit with you. Go in together on personal training sessions or take classes together like belly dancing or kickboxing. It's a lot of fun getting in shape with a buddy. You can even look forward to social time afterward with a protein shake or healthy meal.

5. Write it down. Write down your goals and reasons for wanting to get fit. Keep it on you to remind yourself what you are in this for. Keep a work out and diet journal to write down what you did, what you changed and how you feel. There is something about writing a journal everyday that makes you feel like you have to keep at it. It also shows you how far you have come. Eventually you will notice patterns like how a bad sleep can effect your energy levels. It's a very helpful tool for goal management.

Getting back on the horse takes courage. It's not easy attempting something again however it's definitely not impossible either. Just tweak your original plan, take it a day at a time and stay positive!

Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com

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11 Ways to Get You Exercising at Work

11 Ways to Get You Exercising at WorkBy Chris Bakens

Park your car a small further away than you actually need to. You can do this whether you commute by bus or train or drive to work. You can do this when you drive to an appointment, pick up the mail or go to the bank, or have an task to do. All those steps add up at the end of the week while the kgs come down on you. Got 10 minutes? It may be hard to believe however even a 10-minute workout can make a difference. A study several years ago at Stanford University asked 18 middle aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks. The men boosted their VO2 (the max amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6percent and lost 4 pounds of body fat. So if you have 10 minutes, go for it. Make appointments with yourself to go for a brisk walk around the block or up a few of flights of stairs. Not only will this benefit you fitness it will also give your brain a odds to think as you walk. Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk. Encourage a change of pace with meetings and have them on the run. Discuss business during an afternoon walk or jog. You can make it fun by dressing everyone in a t-shirt and hat with the company name on it and include a bottle of H2O. Use the stairs in place of the elevator. How many times have you heard that one? If you have been avoiding the stairs because they are too hard then try a combination of walking up the elevator. Use a resistance band at your desk. These are available from sports stores or physios and come in a few different resistances and should also come with directives. They are a rubber band type material that you can do some strength training with. You can use the bands at your desk while you're on the phone. Get up and deliver a message or document in place of emailing or phoning Take a break every hour or so to stand up. Stretch your neck, shoulders, back and legs. This will relieve any tension and will lengthen muscles from poor posture. Stretch the muscles of the spinal column (back) by bending the spine sideways. Breath deeply, extending as you inhale and bending to the side as you exhale. Walk around your office for a few minutes afterwards before sitting back again at your desk. If your office is near a gym or park, always keep a spare set of clothes with you and a towel so you don't have any excuses or reasons for not being ready. Tell your boss and your work colleagues what you are up to. Don't just disappear out of the office. Most managers will be supportive of your new exercise program because it will mean more and greater energy and better productivity. By letting your work mates know, they too can support you on your journey to a healthier you or you may just inspire them to join you. Wear a pedometer (device that measures how far you walk) attached to your belt or pants. This way you can monitor your progression towards 10 000 steps every day. Look for opportunities to move more throughout the day. You will be surprised on how every small step can add up.

Chris Bakens is a Master Trainer and presenter with her company Healthy Executives. Her business provides tailor-made group exercise sessions and Healthy Lifestyle seminars for medium to large sized businesses. Chris's knowledge spans more than 2 decades working with the busy executive and their companies.

www.healthyexecutives.com.au